Butter VS Margarine Health Wise

What is Butter?

Butter is derived from heavy cream and is rich in saturated fats. Butter is rich in nutrients and beneficial compounds like butyrate and conjugated linoleic acid.

These fats can lead to higher cholesterol, a greater chance of heart disease, and lower levels of high-density lipoprotein (HDL) cholesterol — the “good” cholesterol that unclogs arteries.

High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems. Still, butter is high in calories and saturated fat and should be enjoyed in moderation

Health Benefits of Butter

Butter may contain several nutrients not found in many other foods.

For example, butter from grass-fed cows may provide some vitamin K2, which has been associated with improved bone health.

In fact, butter from grass-fed cows appears to be a better source of many nutrients than butter from cows-fed grains.

Grass-Fed Butter is Nutritious

The health effects of butter largely depend on the diet of the cows it came from.

Cows eat grass in their natural environment, but in many countries, their menu is largely based on grain-based feeds.

Butter from grass-fed cows is much more nutritious. It contains more


Nonetheless, butter is generally consumed in small amounts, and its contribution to the total dietary intake of these nutrients is low.

Risks of Eating Butter

Some experts are worried about the large amounts of saturated fat and cholesterol in butter and advise people to limit their intake.

1. High in Saturated Fat

High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science.

2. High in Cholesterol

Butter is also high in cholesterol. However, it has limited effects on blood cholesterol levels in most people.

What is Margarine?

Margarine is made from plant oils. It used to contain a lot of trans fats, manufacturers have now started phasing these out.

Margarine usually tops butter when it comes to heart health. Margarine is made from vegetable oils, so it contains unsaturated “good” fats — polyunsaturated and monounsaturated fats. These types of fats help reduce low-density lipoprotein (LDL), or “bad,” cholesterol when substituted for saturated fat.

Good Fats

Unsaturated fats are commonly found in plants and vegetables. These are considered “good” because they play several beneficial roles. They can:

  • Improve your blood cholesterol levels.
  • Ease inflammation
  • Help your heart’s rhythm on consistent intake
  • Lower your chances of heart disease

The most important ingredient to avoid when finding a butter substitute is margarine. It’s highly processed and may include inflammatory trans fats. Thus, it is an unsuitable substitute.

Health Benefits of Margarine

The health benefits of margarine depend on what kind of vegetable oils it contains and how it is processed.

1. May Be High in Polyunsaturated Fat

Most types of margarine are high in polyunsaturated fat. The exact amount depends on what vegetable oils were used to produce it.

For example, soybean oil-based margarine may contain approximately 20% polyunsaturated fat.

Polyunsaturated fat is generally considered healthy. It may even have benefits for heart health when compared to saturated fat.

Case in point, replacing saturated fat with polyunsaturated fat has been associated with a 17% reduced risk of heart problems, but no significant effect on the risk of death from heart disease.

2. May Contain Plant Sterols and Stanols

Some margarine is enriched with phytosterols or stanols. Vegetable oils are also naturally rich in these compounds.

Phytosterol-enriched margarine lower total and “bad” LDL cholesterol, at least in the short term, but they may also decrease ”good” HDL cholesterol.

However, most studies haven’t detected a significant association between total phytosterol intake and heart disease risk

It’s important to stress the difference between risk factors and hard outcomes.

Risks of Eating Margarine


1. May Be High in Trans Fats

Many kinds of margarine are high in trans fat, which is linked to an increased risk of chronic disease. However, because of negative publicity and new laws, trans-fat-free margarine is becoming increasingly common.

Trans Fats Cause Oils to Solidify.

This gives sticks of butter their shape and spreads their creamy consistency. Sticks of butter and margarine contain more saturated and trans fats. The stick shape is created by saturated and trans fats, which causes the health statistics to shift.

A serving of stick margarine contains around 2 grams of saturated fat and 3 grams of trans fat., while a serving of margarine from a tub contains 3 grams of saturated fat and no trans fat.

A serving of stick butter contains around 7 grams of saturated fat but no trans fat, while a serving of butter from a tub contains around 4 grams of saturated fat but no trans fat.

You can choose from a variety of light margarine, whipped butter, and low-fat sticks or spreads to help you manage your fat.

2. May Be High in Omega-6 Fat

Margarine is often very high in polyunsaturated omega-6 fatty acids. Some scientists believe excessive omega-6 intake may promote inflammation, but controlled studies do not support this theory.

Vegetable oils that are especially high in omega-6 fat include sunflower, corn, soybean, and cottonseed oils.

If you are worried about eating too much omega-6 fat, avoid eating margarine containing these oils.

Nine Types of Spreads To Keep Your Eye Out For:

1. Butter – 100 calories and 7 grams of saturated fat in one tablespoon

Butter is high in saturated fat and cholesterol, which can push you past daily limits for saturated fat (10 to 15 grams) and cholesterol (200 mg), increasing the risk of heart disease.2. Light butter – 50 calories and 3.5 grams of saturated fat in one tablespoon

Light butter has half the calories, saturated fat, and cholesterol of butter.

3. Light butter blended with oil – 50 calories and 2 grams of saturated fat in one tablespoon

This blend of light butter and oil has heart-healthy monounsaturated and polyunsaturated fats (MUFAs and PUFAs).

4. Yogurt butter – 45 calories and 1.5 grams of saturated fat in one tablespoon.

Yogurt butter is a blend of nonfat yogurt, vegetable oils (soybean, palm, palm kernel, and canola), and water. Low-fat and lowest in calories, it can help you with weight loss.

5. Margarine- 60 to 100 calories with 0.5 to 2 grams of saturated fat in one tablespoon

Margarine may contain trans fat, which raises LDL (bad) cholesterol, lowers HDL (good) cholesterol, and makes blood platelets stickier, increasing heart disease risk. Margarine containing hydrogenated or partially hydrogenated oils contains trans fats and should be avoided.6. Light margarine – 40 to 45 calories with 4.5 to 5 grams of saturated fat in one tablespoon

Light margarine contains less saturated and trans fat than regular margarine.

7. Margarine with phytosterols – 70 calories with 1 gram of saturated fat in one tablespoon

A spread with heart-healthy plant sterols or stanols; 2 grams per day can help lower LDL cholesterol if your diet is low in saturated fat and cholesterol.

8. Light margarine with phytosterols – 45 to 50 calories with 1 gram of saturated fat in one tablespoon

This light margarine has fewer calories and fat than regular margarine.

9. Vegan olive oil spread – 80 calories and 2 to 3 grams of saturated fat in one tablespoon

A vegan olive oil spread is a blend of canola, palm fruit, and olive oils with MUFAs that can increase HDL, lower LDL and reduce inflammation if you follow a heart-healthy diet.

If you have dietary restrictions and need to avoid animal products, margarine can be a good alternative. However, always read the list of ingredients. Not every brand may be vegan.

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Alternatives to Butter and Margarine

One area where most people refuse to switch butter for anything else is baking. Butter provides baked goods with rich color and a soft, moist texture. Margarine (unless it contains added dairy or fat to make it more like butter) doesn’t provide the same tasty benefits.

However, with a bit of creativity in the kitchen, you can find a variety of substitutes for butter and margarine.

  • Applesauce can substitute for many wet ingredients like butter or oil in baking.
  • Various plant oils can be used for cooking, such as avocado, canola, and vegetable oil.
  • Greek yogurt, which can vary in fats and other nutrients, can be substituted for butter while baking.


Butter contains a lot of artery-clogging saturated fat, and margarine contains an unhealthy combination of saturated and trans fats, so the healthiest choice is to skip both of them and use liquid oils, such as olive, canola, and safflower oil, instead.

“However, we need to step back and decide if there’s something even better.” Nut and seed butter, such as almond or sunflower, are naturally rich in heart-healthy fats and also contain fiber and protein, which are not found in butter substitutes. You can also try mashed avocado, hummus, or extra virgin olive oil.

Butter and margarine look similar and are used for the same purpose in the kitchen.

Difference Between Butter and Margarine

However, their nutritional profiles differ. While butter is high in saturated fat, margarine is rich in unsaturated fat and sometimes trans fat.

The health effects of saturated fat are highly controversial, and its role in heart disease has been downplayed in recent years.

Conversely, scientists agree that trans fats, which are found in some margarine, raise the risk of chronic disease. For this reason, trans-fat-free margarine is becoming increasingly common.

If you prefer margarine over butter, make sure to choose trans-fat-free brands and select products made with healthy oils, such as olive oil.

If the butter is your favorite, consider buying products made from grass-fed cow’s milk.

In the end, there is no clear winner, but I personally prefer foods that are less processed, like butter.

Whatever you choose, consume these products in moderation.

Please let us know in the comments below:

  • Which one do you use, butter or margarine? Why?
  • Is butter or margarine a large part of your diet? How often do you eat it?
  • How does butter or margarine help you in any way in your physical wellness?
  • What kind of butter or margarine do you use?


Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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