Butter apologists may recognize it's not the most nutritionally dense item in the books, but it remains a kitchen staple. Butter adds an undeniable richness to vegetables, melts over popcorn, and brings flavor to baked goods, making everything taste better. But back in the day, butter was largely villainized, causing many to swap it for margarine as a healthier alternative. Today, many people prioritize whole, minimally processed foods for better overall health, but heart health recommendations favor limiting saturated fats in a diet. So it makes you wonder, which is actually considered healthier: butter or margarine?
"When it comes to choosing between butter and margarine in terms of what's healthier, it really depends 'for whom,'" says Joy Erdile, MSc, RD, founder of BetterByDesign Nutrition Ltd. "For people who need to limit saturated fat for medical reasons, avoiding butter may be necessary."
Heart Health Focus
In 2023, 919,032 people died from cardiovascular disease in the U.S., and it remains the leading cause of death. For that reason, the American Heart Association recommends limiting saturated fats to less than six percent of total calories. Because butter is made by churning cream, it's naturally higher in saturated fat, which can raise "bad" LDL cholesterol, a major risk factor for cardiovascular disease, causing many to reach for the margarine.
"A soft, non-hydrogenated margarine or plant-based spread made with unsaturated oils is generally the better choice for heart health compared with butter," says Johannah Katz, MA, RD, dietitian from Kaffico.
It’s important to note that margarine has changed significantly over the years. Older stick margarines were often made with partially hydrogenated oils, a major source of artificial trans fats, which raise LDL cholesterol while lowering "good" HDL cholesterol. Because of the health risks associated with trans fats, the FDA determined that partially hydrogenated oils are no longer generally recognized as safe for use in foods.
"Modern-day soft or liquid margarines made with plant-based oils and without partially hydrogenated oils are reasonable swaps for those wanting a butter substitute with no cholesterol," says Maryann Walsh, RD, president at Walsh Nutrition Consulting. "However, these may have additives, emulsifiers, and preservatives that butter doesn’t have, so just keep that in mind if that's a concern."
Whole Foods Focus
Butter isn't a nutritional villain, though it's still best when used in moderation. If you're trying to limit additives and prioritize whole foods in your diet, opting for grass-fed butter may be a better choice for your individual goals. Dairy products from grass-fed animals also tend to be higher in anti-inflammatory omega-3 fats.
"I usually recommend grass-fed organic butter or solidifying pure olive oil in the fridge," says Lindsay Malone, MS, RDN, LD, nutrition instructor at Case Western Reserve University. "Both can be good choices. Most margarines have additives like thickeners, emulsifiers, and coloring agents, or they may advertise containing a healthy oil, but also have filler oils added to them. I like to stick with whole, minimally processed foods when possible, and butter is no exception."
Butter Nutrition Content
Per 14 g serving size
- Calories: 100
- Fat: 11g
Saturated Fat: 7g Trans Fat: 0g - Cholesterol: 30mg
- Sodium: 0mg
- Carbs: 0g
- Protein: 0g
Margarine Nutrition Content
Per 14 g serving size
- Calories: 100
- Fat: 11g
Saturated Fat: 3.5g Polyunsaturated Fat: 4g Monounsaturated Fat: 3g - Cholesterol: 0mg
- Sodium: 100mg
- Carbs: 0g
- Protein: 0g
Butter and Margarine Alternatives
For everyday use, especially those focused on supporting heart health, Katz recommends a soft tub spread made with unsaturated oils like olive and avocado oil, ideally with no trans fat and lower saturated fat.
You can totally ditch butter or margarine altogether by cooking or drizzling foods with cold-pressed olive oil or avocado oil, both of which provide healthy fats. If you prefer something spreadable, one simple alternative offers a middle ground.
"For those interested in reducing saturated fat content, simply placing a ramekin of extra virgin olive oil in your refrigerator can be a great way to make your own whole food spread," Malone suggests. "Add fresh herbs and garlic for a savory spread or cinnamon and cloves for a sweeter spread."
Related: The Nut a Cardiologist Wants You to Start Eating Once a Day to Lower Risk of Heart Disease
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