What is the healthiest brand of margarine?: A nutritional breakdown

January 6, 2026 •

5 min read

With the FDA banning artificial trans fats in food products since 2020, modern margarine has become a potentially healthier option for many. Determining what is the healthiest brand of margarine requires looking beyond traditional marketing to evaluate specific nutritional profiles.

Quick Summary

Choosing the right margarine means examining fat profiles, watching for cholesterol-lowering additives like plant sterols, and considering sodium content to find a heart-healthy option.

Key Points

Prioritize Low Saturated Fat: Look for soft tub margarines with less than 2 grams of saturated fat per tablespoon to support heart health.
Seek Plant Sterols for Cholesterol: If managing cholesterol is a goal, choose brands like Benecol that are fortified with plant sterols or stanols proven to reduce LDL levels.
Check for Healthy Base Oils: Select margarines made with healthy, non-hydrogenated vegetable oils such as canola or olive oil, avoiding excessive palm or coconut oil.
Avoid Trans Fats: Although artificial trans fats are banned in many places, verify that a margarine contains 0g trans fat and choose soft tub varieties over firmer sticks.
Consider Low-Sodium Options: Pay attention to sodium levels, especially if managing blood pressure, and choose brands with lower sodium content.
Use in Moderation: Remember that overall dietary patterns matter most, and even healthy margarine should be consumed in moderation as part of a balanced diet.

Demystifying Margarine: The Key to Choosing a Healthy Spread

For decades, margarine was demonized due to the presence of trans fats, which are created during the hydrogenation process and known to increase the risk of cardiovascular disease. However, the landscape of margarine has dramatically shifted. Following the FDA ban on partially hydrogenated oils, modern margarine brands have been reformulated, making them a viable alternative to butter for those monitoring their saturated fat intake.

Unlike butter, which is derived from animal milk and high in saturated fat, margarine is an emulsion of plant-based oils and water. The healthfulness of any given margarine now largely depends on its ingredients and how it is processed. This article will break down the essential factors to consider when choosing the healthiest brand of margarine for your dietary needs, examining ingredients, fat composition, and additional health-boosting components.

Understanding the Types of Fats in Spreads

To make an informed choice, it's crucial to understand the different types of fats present in spreads.

Saturated Fats: Found in high amounts in butter and certain plant oils like palm and coconut, these fats are solid at room temperature and can raise LDL ('bad') cholesterol. A healthier margarine will contain less saturated fat than butter.
Unsaturated Fats: These are liquid at room temperature and, when they replace saturated fats, can help lower cholesterol. Margarines made from healthy vegetable oils like canola, olive, and sunflower oil are rich in these beneficial fats.
Trans Fats: These fats are the main reason margarine fell out of favor. While artificial trans fats are now banned in the US, some naturally occurring trans fats can still be found in dairy-based products like butter. Modern margarines are free of artificial trans fats, making them a safer choice in this regard.

Key Features of a Healthy Margarine

When you're at the grocery store, knowing what to look for on the label can feel overwhelming. Focus on these key indicators of a healthy margarine:

Low Saturated Fat Content: Health experts recommend choosing a spread with less than 2 grams of saturated fat per tablespoon. This is a critical metric for protecting heart health. You will find that most tub spreads meet this requirement more easily than stick versions.
Healthy Base Oils: The primary ingredients should be healthy, non-hydrogenated vegetable oils such as canola oil, olive oil, or soybean oil. Be aware that some brands use a blend that might contain palm oil for texture; a lower amount of palm oil is preferable.
Fortification with Beneficial Nutrients: Some margarines are fortified with extra nutrients for added health benefits.
- Plant Sterols/Stanols: These are compounds that actively help lower LDL cholesterol by blocking its absorption in the gut. Brands like Benecol are well-known for this. A daily intake of 2 grams is recommended for a cholesterol-lowering effect.
- Omega-3 Fatty Acids: Some spreads include added Omega-3s, which are beneficial for heart and brain health.
Low Sodium: Excessive sodium intake contributes to high blood pressure. Checking the nutrition label for lower sodium levels is particularly important if you are managing blood pressure. Brands like Becel offer salt-free options.

Comparison of Prominent Margarine Brands

This table provides a snapshot of some popular margarine brands based on their nutritional profile for a standard 1-tablespoon serving.


Brand	Saturated Fat (approx.)	Fortification	Vegan?	Notes
Benecol Light	1g	Plant Stanols	No (contains dairy)	Excellent for cholesterol management.
Smart Balance Original	2.5g	Omega-3 ALA, Vitamin D, E	Yes, Dairy-Free	Supports healthy cholesterol levels with balanced fats.
Country Crock Light	1g	Vitamins A, E	No (contains dairy)	Low in calories and saturated fat, a good general-purpose choice.
I Can't Believe It's Not Butter! Light	1g	Omega-3 ALA, Vitamins A, D	No (contains dairy)	Low in calories and saturated fat, similar to Country Crock Light.
Earth Balance Organic Whipped	2.5g	Vitamins A	Yes	Made from a blend of organic plant oils, popular vegan option.

The Importance of Balanced Fats and Whole Foods

While choosing a healthier margarine is beneficial, it is a single part of an overall diet. The total dietary pattern is far more significant for long-term health. Nutritionists point out that opting for less-processed alternatives like extra virgin olive oil, smashed avocado, or nut butters can provide even greater nutritional benefits, especially regarding healthy fats. These whole food options often come without the emulsifiers, colors, and preservatives found in many processed spreads. Therefore, consider whether you need margarine at all for certain applications, and prioritize whole foods where possible. For cooking, oils like olive or canola are often superior choices. When baking calls for a solid fat, using a moderate amount of a healthier stick margarine is still a better option than butter due to the saturated fat difference. The ultimate goal is a balanced diet rich in nutrient-dense whole foods.

Final Verdict: What is the healthiest brand of margarine?

There is no single "best" brand, as the ideal choice depends on your specific health goals. For example, Benecol is a clear winner for individuals actively seeking to lower high cholesterol due to its added plant stanols. For those primarily concerned with low saturated fat, Country Crock Light or I Can't Believe It's Not Butter! Light are excellent, low-calorie options. For a vegan-friendly option, Earth Balance provides a non-dairy, non-hydrogenated alternative, though it contains slightly more saturated fat than some light spreads. Ultimately, the healthiest decision is to read the nutrition label carefully, compare the fat content and ingredients, and use any margarine in moderation as part of a varied, balanced diet. You should look for brands that prioritize unsaturated fats, are free from trans fats, and align with your dietary requirements.

Center for Science in the Public Interest: How to find a healthier butter or spread

Conclusion

Making the switch from butter to a modern margarine can be a simple way to reduce your saturated fat intake. With the elimination of artificial trans fats, brands now compete on healthier ingredients and functional additives. The key is to be an informed consumer, prioritizing soft tub varieties made with healthy vegetable oils, low in saturated fat, and potentially fortified with plant sterols or Omega-3s. While specific brands like Benecol, Smart Balance, and Country Crock offer distinct advantages depending on your needs, moderation and a focus on overall diet remain the most powerful tools for maintaining optimal heart health. Read labels, understand your priorities, and choose the spread that best supports your wellness journey.

Frequently Asked Questions

Yes, modern margarines are generally healthier for your heart than butter because they are typically lower in saturated fat and contain no artificial trans fats. Butter, an animal product, is naturally high in saturated fat and cholesterol.

No. The FDA banned partially hydrogenated oils (the source of artificial trans fats) from food production in 2020. Modern margarines sold in the United States no longer contain these harmful fats.

Plant sterols and stanols are naturally occurring compounds found in plants that can help lower LDL ('bad') cholesterol by blocking its absorption in the gut. Some margarines, like Benecol, are fortified with them to provide this cholesterol-reducing benefit.

For baking flaky goods like pie crusts, a stick margarine is often better because it contains more solid fats. For spreading or sautéing, a soft tub margarine is a healthier choice due to its lower saturated fat content.

Yes, many brands offer vegan and dairy-free options. Earth Balance is a well-known brand that produces plant-based spreads using a blend of vegetable oils, and some brands like Smart Balance also offer vegan versions.

If you have high cholesterol, your best choice is a margarine fortified with plant sterols, such as Benecol. You should also select an option that is very low in saturated fat and sodium.

Look for margarines made with healthy vegetable oils rich in unsaturated fats, such as canola oil or olive oil. These are preferable to blends that heavily feature saturated fats like palm or coconut oil.

While 'light' versions often have fewer calories and less total fat, they may not necessarily be the healthiest option overall. It's crucial to still compare the saturated fat, sodium, and ingredients to make the best choice.