Calories in Margarine: Nutrition Facts & Serving Sizes

Margarine is a plant-based spread made primarily from vegetable oils such as soybean, palm, or canola oil. It was originally developed as a lower-cost alternative to butter and is widely used for spreading, cooking, and baking. Here is a complete breakdown of margarine nutrition by serving size.

Calories by serving size:

Margarine is often fortified with vitamins A and D. Modern formulations have largely eliminated trans fats, though it is still important to check labels for partially hydrogenated oils.

Frequently Asked Questions (FAQ)

How many calories are in a tablespoon of margarine?

A tablespoon of regular stick margarine weighing about 14 grams contains approximately 100 calories. Virtually all of these calories come from fat, with 11.2 grams of total fat per tablespoon.

Is margarine healthier than butter?

Modern margarine without trans fats can be a reasonable alternative to butter because it is lower in saturated fat and contains more polyunsaturated and monounsaturated fats. However, the healthfulness depends on the specific product, so it is important to choose margarines that are free of partially hydrogenated oils and trans fats.

Does margarine still contain trans fats?

Most modern margarines have been reformulated to contain little to no trans fats following FDA regulations that largely banned partially hydrogenated oils. However, some products may still contain small amounts, so it is important to read the ingredient list and look for any mention of partially hydrogenated oils.

How does margarine affect heart health?

Margarine made from vegetable oils provides polyunsaturated and monounsaturated fats that may help lower LDL cholesterol when used in place of saturated fats like butter. Plant-sterol-enriched margarines have been specifically shown in studies to reduce cholesterol levels by up to 10 percent when consumed regularly.

What is the difference between stick and tub margarine?

Stick margarine tends to be firmer and slightly higher in saturated fat because it requires more solid fats to maintain its shape, containing about 100 calories per tablespoon. Tub margarine is typically softer, may have a slightly lower calorie count around 60 to 80 calories per tablespoon, and often contains less saturated fat and more unsaturated fats.