Margarine, Nutrition Facts
Margarine is a spread made from vegetable oils, and it was originally created as a substitute for butter. Here are some nutrition facts about margarine:
Calories: Margarine is relatively high in calories, with one tablespoon of margarine containing around 100 calories.
Fat: Margarine is also high in fat, with one tablespoon of margarine containing around 11 grams of fat. However, the type of fat in margarine can vary depending on the brand and type. Some margarines are made with vegetable oils that are high in unsaturated fats, which can be beneficial for heart health. Others may contain more saturated fats, which can increase LDL (“bad”) cholesterol levels.
Cholesterol: Unlike butter, margarine is usually cholesterol-free.
Vitamins and Minerals: Some brands of margarine are fortified with vitamins and minerals, including vitamin D, vitamin E, and omega-3 fatty acids.
It’s important to note that not all margarines are created equal, and some may be less healthy than others. When choosing a margarine, look for one that is made with healthy vegetable oils and has minimal additives or preservatives. Additionally, be mindful of serving sizes and try to use margarine in moderation as part of a balanced diet.
| Name | Amount | Unit |
|---|---|---|
| Water | 32.3 | g |
| Energy | 579 | kcal |
| Protein | 0.17 | g |
| Total lipid (fat) | 65 | g |
| Carbohydrate, by difference | 0.82 | g |
| Fiber, total dietary | 0 | g |
| Sugars, total including NLEA | 0 | g |
| Calcium, Ca | 16 | mg |
| Iron, Fe | 0.02 | mg |
| Magnesium, Mg | 2 | mg |
| Phosphorus, P | 13 | mg |
| Potassium, K | 27 | mg |
| Sodium, Na | 694 | mg |
| Zinc, Zn | 0 | mg |
| Copper, Cu | 0 | mg |
| Selenium, Se | 0 | µg |
| Vitamin C, total ascorbic acid | 0.1 | mg |
| Thiamin | 0.008 | mg |
| Riboflavin | 0.029 | mg |
| Niacin | 0.018 | mg |
| Vitamin B-6 | 2.82 | mg |
| Folate, total | 1 | µg |
| Folic acid | 0 | µg |
| Folate, food | 1 | µg |
| Folate, DFE | 1 | µg |
| Choline, total | 10.8 | mg |
| Vitamin B-12 | 0.02 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 819 | µg |
| Retinol | 768 | µg |
| Carotene, beta | 610 | µg |
| Carotene, alpha | 0 | µg |
| Cryptoxanthin, beta | 0 | µg |
| Lycopene | 0 | µg |
| Lutein + zeaxanthin | 0 | µg |
| Vitamin E (alpha-tocopherol) | 18.1 | mg |
| Vitamin E, added | 0 | mg |
| Vitamin D (D2 + D3) | 3.7 | µg |
| Vitamin K (phylloquinone) | 99.2 | µg |
| Fatty acids, total saturated | 12.9 | g |
| SFA 4:0 | 0.01 | g |
| SFA 6:0 | 0.004 | g |
| SFA 8:0 | 0.007 | g |
| SFA 10:0 | 0.054 | g |
| SFA 12:0 | 0.15 | g |
| SFA 14:0 | 0.134 | g |
| SFA 16:0 | 6.88 | g |
| SFA 18:0 | 5.11 | g |
| Fatty acids, total monounsaturated | 24.2 | g |
| MUFA 16:1 | 0.052 | g |
| MUFA 18:1 | 24 | g |
| MUFA 20:1 | 0.179 | g |
| MUFA 22:1 | 0 | g |
| Fatty acids, total polyunsaturated | 25.9 | g |
| PUFA 18:2 | 23.4 | g |
| PUFA 18:3 | 2.55 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:4 | 0 | g |
| PUFA 2:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0.005 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Cholesterol | 1 | mg |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | mg |
| Theobromine | 0 | mg |
The nutrition facts are provided by the United States Department of Agriculture for Margarine (100 g). www.usda.gov
