For years, margarine was considered a healthier alternative to butter, but early formulations contained trans fats that raised significant health concerns. Today, the landscape is different. Most margarines have been reformulated to be trans fat-free, making them a viable component of a heart-conscious diet. The best choice for a healthy diet, however, isn't just about avoiding bad ingredients; it's also about finding products with beneficial ones. Brands like Benecol, Smart Balance, and Earth Balance are often cited for their health-conscious formulations.
Essential Criteria for a Healthy Margarine
To determine what brand of margarine is the healthiest, you must evaluate several nutritional factors. A single brand isn't universally the 'best' for everyone, but these guidelines can help you make the best decision for your needs.
- Zero Trans Fat: This is the most critical factor. The FDA ban has largely addressed this in the U.S., but it's still vital to check labels and avoid any product containing 'partially hydrogenated oils'.
- Low Saturated Fat: High saturated fat intake can increase LDL ('bad') cholesterol. Healthier margarines are typically low in saturated fat, unlike butter, which is naturally high. Soft, tub-style margarines generally have less saturated fat than harder, stick-style ones.
- Source of Unsaturated Fats: Look for margarines made from beneficial oils like canola, olive, and soybean oil. These are rich in monounsaturated and polyunsaturated fats, which can help lower cholesterol.
- Added Plant Sterols or Stanols: Certain brands, like Benecol, include plant sterols that can actively block cholesterol absorption in the gut and modestly lower LDL cholesterol. This is a significant health benefit, but it requires consistent daily consumption to be effective.
- Omega-3 Fatty Acids: Some margarines, including certain Smart Balance varieties, are fortified with omega-3s, which are essential for heart and brain health.
- Low Sodium: High sodium intake is linked to elevated blood pressure. Compare the sodium content between brands and opt for low-sodium or unsalted versions when possible.
Popular Healthy Margarine Brands Compared
Top Contenders for 2025
- Benecol: Specifically formulated with plant stanols, making it a strong choice for those actively trying to manage high cholesterol. Its light version is also very low in saturated fat.
- Smart Balance: Offers a variety of spreads known for being trans fat-free and low in saturated fat. The Omega-3 variant is fortified with heart-healthy fatty acids. Smart Balance products are also non-dairy and gluten-free.
- Earth Balance: A popular vegan, plant-based option. While many products are healthy, it is essential to check the saturated fat content. Some versions made with coconut oil may be higher in saturated fat. Look for varieties made with olive or soy oil.
- Country Crock Light: A low-calorie, low-fat spread that is a solid choice for those managing calorie and fat intake. It is made with a blend of vegetable oils and is free of trans fats.
- I Can't Believe It's Not Butter! Light: Another excellent light option with very low calories and saturated fat. The vegan version is a good alternative for plant-based diets.
Margarine Comparison Table
| Brand | Key Health Feature | Saturated Fat (per 1 Tbsp) | Trans Fat | Plant Sterols/Stanols | Vegan Option? |
|---|---|---|---|---|---|
| Benecol Light | Plant stanols to lower LDL cholesterol | ~1g | 0g | Yes | No (contains whey) |
| Smart Balance Omega-3 | Fortified with omega-3s | ~1.5g | 0g | No (promotes healthy ratio) | Yes (some varieties) |
| Country Crock Light | Very low in calories and fat | ~1g | 0g | No | No (contains buttermilk) |
| Earth Balance Organic Whipped | Vegan, USDA Organic | ~2.5g | 0g | No | Yes |
| I Can't Believe It's Not Butter! Light | Low calorie, low saturated fat | ~1g | 0g | No | Yes (some varieties) |
How to Decipher the Label for Your Healthiest Choice
Navigating the grocery store aisles can be confusing with so many options. Following these steps will make it easier to find the healthiest spread for your needs.
- Check the first ingredient: The primary ingredient should be a healthy liquid vegetable oil, such as canola, sunflower, or olive oil. Avoid products where a high saturated fat oil, like coconut or palm oil, is the first or second ingredient unless specifically choosing a high-saturated-fat option for baking.
- Look for 'Non-Hydrogenated': This phrase is often used to indicate the absence of partially hydrogenated oils (trans fats), a practice solidified by the FDA ban in the U.S..
- Inspect the Saturated Fat Content: For daily spreading, aim for a product with the lowest possible saturated fat content. Tub-style spreads are your best bet.
- Consider Added Ingredients: If you're focusing on specific health goals, look for labels indicating added plant sterols (for cholesterol) or omega-3s (for heart and brain health).
- Be Wary of Buzzwords: Don't be fooled by names like "olive oil blend" if the olive oil content is minimal. Always check the full ingredient list.
Conclusion: Making an Informed Choice
Determining what brand of margarine is the healthiest for you depends on your specific dietary priorities, whether that's cholesterol management, low calories, or a strictly plant-based lifestyle. Modern, soft, tub-style margarines have evolved significantly from their predecessors and can be a heart-healthy part of a balanced diet when chosen carefully. Always read the nutritional label, prioritize options with zero trans fat and low saturated fat, and choose those enriched with beneficial ingredients like plant sterols or omega-3s. Used in moderation, these healthier spreads can provide flavor and dietary benefits without the drawbacks of older formulations.
For more information on comparing butter and margarine, see this guide from the Mayo Clinic.
