What is the healthiest kind of margarine?

January 6, 2026 •

3 min read

According to the Mayo Clinic, margarine made from vegetable oils generally contains less saturated fat and no trans fat, making it a healthier choice for heart health compared to butter. However, not all margarines are created equal, and the healthiest option depends on specific ingredients and processing methods.

Quick Summary

This article explores how to choose the healthiest margarine by focusing on soft, trans fat-free tub varieties made from beneficial unsaturated oils like canola or olive oil. It emphasizes checking labels for low saturated fat content and beneficial additives like plant sterols or omega-3s for optimal heart health.

Key Points

Check for 'Trans Fat-Free': Look for spreads explicitly labeled as trans fat-free and avoid products containing 'partially hydrogenated oils' to protect your heart.
Choose Soft Tub Over Sticks: Soft tub margarines typically contain more healthy unsaturated fats and fewer saturated fats than firmer stick versions.
Select Healthy Oils: Opt for brands made with heart-healthy oils like canola, olive, or sunflower oil, which contain beneficial mono- and polyunsaturated fats.
Consider Plant Sterols: For extra cholesterol-lowering benefits, choose margarines fortified with plant sterols or stanols, such as Benecol or Flora ProActiv.
Opt for Lower Saturated Fat: Read the nutrition label and select a spread with less than 2 grams of saturated fat per serving to minimize negative health impacts.
Read the Ingredient List: A shorter, simpler ingredient list with recognizable, non-hydrogenated plant-based oils is generally a sign of a healthier margarine.

Navigating the Aisle: How to Choose a Healthy Margarine

Deciphering the healthiest margarine option can be confusing, especially with so many products available. The key is to look beyond marketing claims and examine the nutrition label and ingredient list for specific fat types and other beneficial additives. Modern margarines have evolved significantly since the days of high trans fat formulations, but vigilance is still required to select a product that supports, rather than hinders, heart health.

The Dangers of Trans Fats and Partially Hydrogenated Oils

Historically, margarine production relied on partial hydrogenation, a process that created trans fatty acids to solidify liquid vegetable oils. The World Health Organization (WHO) and regulatory bodies like the FDA have recognized the significant health risks associated with trans fats, which raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol. This has led to the elimination of partially hydrogenated oils (PHOs) in many countries, especially the US and Canada. However, not all margarines worldwide are trans fat-free, and some may contain small, unregulated amounts. The best practice is to always check the ingredient list for 'partially hydrogenated oils' and avoid any product that contains them. Choosing soft, tub-style margarines is generally a safer bet, as stick versions are more likely to contain higher levels of trans and saturated fats.

Prioritizing Healthy Unsaturated Fats

Modern, heart-healthy margarines are made with non-hydrogenated vegetable oils rich in unsaturated fats, which can help reduce bad cholesterol levels. Spreads containing canola, olive, or sunflower oil are excellent choices. Canola oil is particularly notable for its high monounsaturated content and beneficial omega-3 fatty acids. Choosing a margarine made primarily from these oils helps replace unhealthy saturated fats with healthier alternatives.

The Power of Plant Sterols and Omega-3s

For those actively seeking to lower their cholesterol, certain margarines offer an extra benefit: added plant sterols or stanols. These compounds are naturally found in plants and work by blocking the absorption of cholesterol in the gut. Daily consumption of margarines fortified with plant sterols can significantly reduce LDL cholesterol levels. Some brands, like Smart Balance and Benecol, are specifically formulated with these compounds. Similarly, some margarines are enriched with heart-healthy omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease.

The Importance of Low Saturated Fat

While margarine is typically lower in saturated fat than butter, the content can still vary widely between brands and types. Stick margarines, for example, often contain more saturated fat-rich oils like palm oil to maintain their solid shape. A healthier option will have a low saturated fat content, ideally less than 2 grams per serving. Always review the nutrition facts panel to make an informed choice. It's also wise to check for sodium content, opting for reduced-salt varieties when possible to support overall heart health.

Comparison of Healthy Spreads

To help you compare your options, here is a breakdown of common spreads based on key health metrics:


Feature	Heart-Healthy Tub Margarine	Butter	Olive Oil	Plant-Based Spread with Sterols
Fat Profile	High in mono/polyunsaturated fats	High in saturated fats	High in monounsaturated fats	Optimized for heart-healthy fats
Cholesterol	0 mg	~31 mg per Tbsp	0 mg	0 mg
Trans Fat	0 g (in modern, non-hydrogenated versions)	Small, naturally occurring amount (~3%)	0 g	0 g (check labels)
Best For...	Everyday spreading, cholesterol management	Special occasions, flavor	Cooking, sauteing, dressings	Targeted LDL cholesterol reduction

Conclusion

Choosing the healthiest kind of margarine involves a simple process of label reading and prioritization. First, look for a soft, tub-style margarine to minimize saturated and trans fats. Second, ensure the ingredient list is free of 'partially hydrogenated oils' and features healthy, non-hydrogenated vegetable oils like canola or olive oil. Finally, consider enhanced options fortified with beneficial plant sterols or omega-3 fatty acids for targeted health benefits. While margarine can be a heart-healthy alternative to butter, moderation is key, and it should be viewed within the context of a balanced, whole-foods diet. For cooking, liquid vegetable oils may still be the best choice overall.

For more detailed information on healthy eating and diet strategies, consider visiting the Mayo Clinic's expert nutrition pages: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/butter-vs-margarine/faq-20058152.

Frequently Asked Questions

Soft, tub-style margarine made from non-hydrogenated vegetable oils is generally better for heart health than butter. It is lower in saturated fat and contains no cholesterol, unlike butter, which is high in saturated fat.

You should avoid any margarine that lists 'partially hydrogenated oil' on its ingredient label. This is a source of unhealthy trans fats, which are known to increase bad cholesterol levels.

Yes, some margarines are fortified with plant sterols and stanols, compounds that help block cholesterol absorption. Brands like Benecol are specifically marketed for their cholesterol-lowering properties.

While the FDA has banned partially hydrogenated oils in the United States, regulations vary globally. Many modern, health-conscious brands are trans fat-free, but it is always best to check the label to confirm.

Not necessarily. While vegan margarines contain no dairy or cholesterol, you must still check the label to ensure they are made with healthy, non-hydrogenated oils and are low in saturated fat. Some may still use less-desirable ingredients like palm oil.

Stick margarines are firmer and typically contain more saturated fat to maintain their solid shape, sometimes using oils like palm or coconut. Softer tub margarines are made with less saturated fats and are generally a healthier option.

Tub margarines are best for spreading on toast or topping vegetables. While some can be used for baking, especially for cakes and muffins, spreads with very low fat content may not work well. For frying, liquid vegetable oils are often a better choice.