Margarine vs. butter: Which is actually healthier?

Few foods are as beloved or as widely used as butter and margarine. Whether spread on warm pancakes, melted onto corn on the cob, baked into our favorite cakes, cookies and pies or enjoyed atop fresh bread, both have earned a permanent place in many kitchens.

At first glance, they even look remarkably similar. Despite their shared appearance and culinary uses, "margarine and butter are made very differently and contain different types of fats and nutrients," explains Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. They also differ in where they come from and how they are used in cooking. 

Here's what both margarine and butter are, how they vary nutritionally and why it's best to enjoy either option in moderation.

What is margarine? What is butter?

Although they often sit side by side in grocery stores, both butter and margarine have different origins. Mia Syn, a South Carolina-based registered dietitian and author of the cookbook "Mostly Plant-Based," explains that butter is a dairy product made by churning cream until the fat separates from the liquid portion, "forming buttermilk and eventually solid butter." Because the final product comes from animal fat this way, butter naturally contains cholesterol and is generally higher in saturated fat.

Margarine, by contrast, was originally developed as a less expensive alternative to butter. And rather than being made from dairy, it "is made from vegetable oils that are solidified through processing," explains Goodson. Such oils typically include soybean, canola, sunflower, palm or olive oil. Margarine manufacturers blend these oils with water and other ingredients to create a spread with a texture and appearance similar to butter. As a result of its core ingredients, "margarine is higher than butter in unsaturated fats."

What are the downsides of margarine and butter?

Neither butter nor margarine is perfect, and both have potential drawbacks. Goodson explains that traditional butter contains a substantial amount of saturated fat, which can raise LDL ("bad") cholesterol levels when consumed in excess. Saturated fat has also been associated with increased cardiovascular risk, arterial plaque buildup and heart disease.

In contrast, many modern margarines contain more unsaturated fats, which have been associated with improved heart health and healthier cholesterol levels. For such reasons, Syn says that organizations like the American Heart Association generally recommend replacing foods high in saturated fat with foods containing more unsaturated fats, whenever possible.

At the same time, margarine can still raise concerns because of its often higher levels of processing and the additives used therein to achieve a butter-like texture and shelf stability, notes Goodson.

And at roughly 100 calories per tablespoon apiece, both butter and margarine can be calorie-dense, making either choice capable of causing unwanted weight gain. Because of such factors, "the key is watching portion sizes when consuming either option," advises Goodson.

Is margarine healthier than butter?

Both butter and margarine contain nutrients that can support overall health. For example, butter naturally contains vitamin A, "which supports vision, skin and immune health," says Goodson. It also contains vitamin D, which supports bone health, and riboflavin, which helps the body convert food into energy.

"Butter also has small amounts of vitamin E and vitamin K," adds Syn, which are important for antioxidant protection and normal blood clotting, respectively. And butter contains butyrate, which has been studied for potential benefits to gut health.

Margarine naturally contains essential fatty acids, which are important for cell function and overall health. "And some margarines are also fortified with vitamins A and D," adds Goodson, "which are important for bone and immune support."

Whether margarine is healthier than butter depends largely on the product and the individual's health goals, "and the answer of which one is healthier isn’t one-size-fits-all," notes Goodson. 

When it comes to choosing one over the other, Syn suggests that for someone focused on heart health, "a soft margarine made with unsaturated plant oils may be a better option than butter." For others who prefer minimally processed foods, moderate amounts of butter may fit comfortably into an otherwise balanced diet.

In the end, notes Goodson, "choosing the right type and using it appropriately matters more than labeling either butter or margarine as 'better.'"