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Frequently Asked Questions About Margarine Spreads

Frequently Asked Questions About Margarine Spreads

Americans have made margarine spreads their favorite tablespread for decades. The reason could be related to taste, versatility, spreadability and/or affordability -- but many choose margarine spreads because they contain no cholesterol and less saturated fat, less total fat and less calories than butter. Many spreads also contain no trans fats.

Margarine spreads are a wise alternative for consumers who want a versatile tablespread that offers nutritional advantages over butter. These spreads contain no cholesterol and 0-2 grams of saturated fat, and many varieties today contain no trans fat. Not only are margarine spreads a good source of vitamin A, they contain mono- and poly-unsaturated fats as well as linoleic and linolenic acids, both of which are essential fatty acids.

Even before “margarine” first became a staple in the American diet in the 1950s, federal regulations (called standards of identity) required that both margarine and butter contain 80 percent fat Today, many products found alongside margarine and butter in the store have less than 80 percent fat; they are called vegetable oil spreads (or referred to as margarine spreads on this Website). The most popular products today are these spreads which are consistent with health professionals’ recommendations.

Margarine spreads are clearly the healthier choice over butter say heart-health authorities. Look for spreads that contain no trans fat, no cholesterol and 0-2 grams of saturated fat per serving. Compare these numbers to butter which has seven grams of saturated fat and contains 10 percent of the Daily Value for cholesterol per serving. In addition, the majority of butter’s calories come from saturated fat. Soft, squeeze and spray margarine spreads, including varieties of I Can’t Believe It’s Not Butter®, Shedd’s Spread Country Crock® and Promise® Buttery Spreads are consistent with these guidelines.

Why all of the focus on saturated fat and trans fat? What about unsaturated fat?

Elevated cholesterol levels are a known risk factor for heart disease. Both trans fat and saturated fat can raise cholesterol levels and their intake should be kept as low as possible. Health professionals and the Food and Drug Administration recommend minimizing the amount of trans fats in the diet while maintaining a nutritionally sensible diet.

Unsaturated fats (such as the monounsaturated and polyunsaturated fat found in margarine spreads with no trans fat) can help maintain healthy cholesterol levels when included in a diet low in saturated fat and cholesterol. They are also a source of healthy essential fatty acids which are needed for healthy growth and development. However, saturated fat and trans fat can raise levels of LDL ("bad") cholesterol. Trans fats also have been shown to lower levels of HDL “good” cholesterol. This is why choosing a food low in both saturated fat and trans fat can be part of a heart-healthy diet.

Does it really matter that butter contains cholesterol and margarine spreads do not?

The government’s latest Dietary Guidelines report continues to stress that dietary cholesterol intake should be limited to less than 300 milligrams per day, advice which is pertinent to children beginning at the age of two. One serving of butter contains 30 milligrams cholesterol -- that is ten percent of the maximum amount of cholesterol you should eat each day.

What is the real “bottom line” on using margarine spreads instead of butter?

Consumers should listen to the advice of leading health authorities such as the American Heart Association, the National Institutes of Health and its National Cholesterol Education Program as well as the newest Dietary Guidelines for Americans – all of these stress the need to reduce total fat, saturated fat, trans fat and cholesterol in the diet, starting at age two. For heart health, these authorities recommend choosing soft and liquid margarine spreads with no trans fat instead of butter. Even the Food and Drug Administration advises consumers to “Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, including butter.”

When shopping for a margarine spread, look at the Nutrition Facts panel to make sure the one you choose has two or less grams saturated fat, no trans fat, and no cholesterol. Some popular options include products such as soft, spray or squeeze I Can’t Believe It’s Not Butter® spreads, soft and squeeze varieties of Shedd’s Spread Country Crock® spreads that have no trans fats, and Promise® Buttery Spreads. These options will also have “no cholesterol” and “no trans fat” information highlighted on the front of the package. All of these spreads also have less fat and calories than butter or regular margarine.

What should I know about hydrogenated and partially hydrogenated oils found in some margarines?

Hydrogenated vegetable oils are a source of saturated fat but not trans fat. The term "partially hydrogenated vegetable oil" describes a broad range of oils with varying degrees of hydrogenation or hardening. The trans fat levels in these oils vary from very little to higher amounts. As a result, some products qualify, according to FDA guidelines, for 0g trans fat per serving although they have as one of their components partially hydrogenated vegetable oil. Both the saturated fat and trans fat levels used for labeling are based on the total product composition, not only the fat portion.

To learn more about How to Choose the Right Margarine Spread for Your Family, click here.