Butter Vs. Margarine: How To Choose
There’s a reason you’re confused in the butter aisle. Years ago, butter was a no-no. Vegetable-oil-based margarines
surged in popularity as doctors began to understand the dangers of saturated fat.
But the butter-versus-margarine debate is a slippery subject. Some margarines have unhealthy trans fats, while
others have confusing health claims. Meanwhile, some say butter is an “all-natural” choice.
As recent as late 2015, even the iconic fast-food chain McDonald’s announced it was starting to use real butter in its McMuffins, bagels and biscuits again. Prior to the announcement, McDonald’s was using liquid margarine.
Well, we’ve got the bottom line on butter and its alternatives. Here are some of the best and worst products for your heart.
What experts say
The American Heart Association suggests buying soft, trans-fat-free spreads instead of “traditional” butter or stick margarine.
Choose a blend with the least amount of saturated fat and zero trans fats.
Check the ingredients: If it says partially hydrogenated oils, it still has some trans fat (less than 0.5 gram per serving), even if the label says trans fat free.
These can add up if you have more than one serving.
But as with anything, regular exercise is good to accompany your consumption of butter.
If you like butter better…
Regular butter is made with one ingredient: cow’s milk or cream, churned or shaken until it reaches a semisolid state. By definition, it contains at least 80% milk fat by weight, and it takes about 11 quarts of milk to make 1 pound of butter.
Traditionally, butter comes in salted and unsalted varieties, and it can be found in solid stick form or whipped and packaged in plastic tubs. Try to choose unsalted. Salted butter, with the normal amount of salt Americans add to cooked foods can be dangerous over time. Use in moderation! You may also find cultured butter, a rich butter made from cultured cream popular in Europe, at your grocery store or specialty foods store.
Worst butter: Traditional sticks
Most “original” butter sticks contain 100 calories per tablespoon, a typical serving size. One serving has 11 grams of fat, and 7 grams of it is artery-clogging saturated fat—about one-third of your recommended daily value! It also contains 30 milligrams of dietary cholesterol (10% of your daily value).
Some have even more fat; Ireland’s Kerrygold Unsalted Pure Irish Butter, for example, contains 12 grams of fat, 8 grams of it saturated.
If you see terms like “rich,” “cultured,” or “European style” (or if it’s made in Europe), check the label.
Better: Whipped butter
The process of whipping adds air to the butter, making it lighter and less dense. If you can stick with the same tablespoon-size portion, you’ll save up to half the calories and saturated fat by choosing whipped butter in a tub.
Land O’Lakes Whipped Butter, for example, contains 50 calories and 6 grams of fat (3.5 grams saturated), and only 15 milligrams of cholesterol per serving.
You can also choose an organic brand like Organic Valley Whipped Butter.
Better: Light butter
If you still prefer a stick over a tub, light or low-fat butter is a smart choice. It’s made with added water or gelatin (and preservatives) to give it a solid consistency, and it generally has half the fat and calories as traditional butter.
A serving of Land O’Lakes Light Butter, for example, has only 50 calories and 6 grams of fat (3.5 grams saturated). Just don’t use twice as much to make up for any difference in flavor, says Janice Baker, RD, a nutritionist and certified diabetes educator.
Better: Vegetable-oil blends
A butter blend with added olive or canola oil won’t cut calories or fat much or at all—most have 100 calories and 11 fat grams per serving—but it will lower saturated fat and cholesterol.
What’s more, these are typically softer and easier to spread right out of the refrigerator.
To lower calories, select a “whipped” or a “light” blend. We like Shedd’s Spread Country Crock Spreadable Butter with Canola Oil (80 calories and 9 grams of fat, 3.5 saturated), and Land O’Lakes Light Butter with Canola Oil (50 calories and 5 grams of fat, 2 saturated).
What is margarine?
Developed in the 1800s in France when butter was scarce and expensive, margarine has had its ups and downs, including several U.S. bans and taxes driven by the dairy industry.
It’s been called a healthier, plant-based alternative to butter, but it also faced a backlash for being…