1 serving (14 grams) contains 81 calories, 0.0 grams of protein, 9.1 grams of fat, and 0.1 grams of carbohydrates.
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Nutrition Information
Calories |
1297.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 145.6 g | 186% | |
| Saturated Fat | 28.9 g | 144% | |
| Polyunsaturated Fat | 58.0 g | ||
| Cholesterol | 2.2 mg | 0% | |
| Sodium | 1554.6 mg | 67% | |
| Total Carbohydrates | 1.8 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 0.4 g | 0% | |
| Vitamin D | 331.5 mcg | 1657% | |
| Calcium | 35.8 mg | 2% | |
| Iron | 0.0 mg | 0% | |
| Potassium | 60.5 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Margarine
Margarine is a butter substitute traditionally made from vegetable oils, first invented in France in the 19th century as a cheaper alternative to butter. It is now widely used in various cuisines, particularly in baking and cooking. Margarine is known for its high fat content (approximately 65%), primarily unsaturated fats, while containing minimal protein (0.17g) and carbohydrates (0.82g) per 100g. Many modern margarines are fortified with vitamins like vitamin D, offering 148 IU per 100g, and sometimes vitamin A or omega-3 fatty acids. It is also cholesterol-free as it is plant-based, making it preferred by some over animal fat-based butter. However, its dietary benefits or drawbacks may depend on the specific type and whether it contains partially hydrogenated oils (trans fats). Always read nutritional labels for specifics.
Health Benefits
- Rich source of unsaturated fats, which can help improve heart health by lowering LDL cholesterol when replacing saturated fats.
- Often fortified with Vitamin D, an essential nutrient that supports bone health and immune function (148 IU per 100g).
- Typically cholesterol-free, making it a suitable fat source for those managing cholesterol intake.
Dietary Considerations
Selection and Storage
Store margarine in a sealed container in the refrigerator to maintain freshness and texture. For easier use, allow it to soften at room temperature before spreading or cooking.
Common Questions About Margarine Nutrition
Is margarine high in protein?
Margarine is not high in protein; it contains only 0.17 grams of protein per 100 grams. It is primarily composed of fats, making it unsuitable as a protein source.
Can I eat margarine on a keto diet?
Yes, margarine can be included in a keto diet as it is very low in carbs (0.82 grams per 100 grams) and high in fats (65 grams per 100 grams), which aligns well with the macronutrient requirements of a ketogenic diet.
What are the health benefits and concerns of eating margarine?
Margarine may provide essential fatty acids and is often fortified with vitamins like vitamin D. However, some versions contain trans fats, which can raise LDL cholesterol levels and increase the risk of heart disease. Opt for trans-fat-free margarine for a healthier choice.
How much margarine should I use in a serving?
For general use, a serving size of margarine is typically around 1 tablespoon (14 grams), which contains approximately 81 calories and 9 grams of fat. Use sparingly if managing calorie or fat intake.
How does margarine compare to butter in terms of nutrition?
Margarine typically has less saturated fat than butter and is often fortified with vitamins. However, butter contains natural fats without trans fats, which some margarine versions may include. The choice depends on dietary preferences and health priorities, such as avoiding trans fats or saturated fats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Margarine DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- 2020-2025 Dietary Guidelines for Americans - Fat and OilsU.S. Department of Health and Human Services and USDAGuidelines on the consumption of fats and oils, including margarine, within a healthy dietary pattern.
- Fats and Cholesterol: Out with the Bad, In with the GoodHarvard T.H. Chan School of Public HealthExplains the role of fats and cholesterol in health, including health impacts of margarine vs butter.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
