What is the healthiest tub margarine?

December 11, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, switching from saturated fats to unsaturated fats can help lower cholesterol levels and reduce the risk of heart disease. The healthiest tub margarine is soft, trans fat-free, and made with heart-healthy unsaturated oils like canola or olive oil.

Quick Summary

This guide covers key factors for choosing the healthiest tub margarine, focusing on ingredients like plant sterols, unsaturated fats, and low sodium. It compares several leading brands to help consumers make informed, heart-conscious decisions at the grocery store.

Key Points

Prioritize Soft Tubs Over Sticks: Tub margarines generally contain less saturated fat than stick versions, which are formulated to be more solid.
Choose Non-Hydrogenated Oils: Look for spreads made with heart-healthy liquid vegetable oils like canola, olive, and soybean oil, which are high in unsaturated fats.
Look for Plant Sterols: Brands like Benecol are enriched with plant sterols that can actively help lower LDL cholesterol levels.
Check Saturated Fat and Sodium: Aim for products with less than 2 grams of saturated fat and low sodium content per serving to support heart health.
Opt for 'Light' Options: Light spreads, such as I Can't Believe It's Not Butter! Light or Country Crock Light, offer a low-calorie, low-fat alternative with good flavor.
Don't Assume 'Plant Butter' is Healthier: Not all plant-based butters are created equal; some may use high amounts of coconut or palm oil, increasing saturated fat.

Understanding Healthy Margarines

Not all margarines are created equal, and the key to finding a healthy one lies in understanding its composition and ingredients. The primary goal is to minimize unhealthy fats and maximize beneficial ones. Early margarines often contained trans fats from partially hydrogenated oils, which were linked to increased heart disease risk. Today, most margarine sold in the US is free of these trans fats, but saturated fat content can still vary significantly. The healthiest options are typically sold in tubs rather than sticks, as they contain less saturated fat.

Essential Criteria for a Healthy Choice

When selecting a tub margarine, evaluate it based on these crucial nutritional factors:

Trans Fat Content: Always check the nutrition label to ensure the product contains 0 grams of trans fat per serving. The FDA's ban on partially hydrogenated oils has made this easier, but it is still good practice to check for "partially hydrogenated oil" on the ingredients list, especially with imported products.
Saturated Fat: Aim for a spread with the lowest possible saturated fat content. Many light or low-fat varieties keep saturated fat below 2 grams per tablespoon, compared to butter's 7 grams.
Unsaturated Fats: Look for margarines made with heart-healthy oils high in polyunsaturated and monounsaturated fats, such as canola, olive, soybean, and sunflower oil. These fats help lower LDL ("bad") cholesterol and may support overall heart health.
Added Plant Sterols/Stanols: Some specialized margarines, such as Benecol and Flora ProActiv, are fortified with plant sterols or stanols. These compounds have been clinically proven to actively block cholesterol absorption, further aiding in cholesterol management.
Sodium: Compare the sodium levels between different brands. Lower sodium options are beneficial for blood pressure control, which is another aspect of good heart health.

Top Contenders for Healthiest Tub Margarine

Several brands consistently rank high for their healthy profile, often appearing on lists from reputable sources like the Center for Science in the Public Interest (CSPI) and health clinics.

Brands to consider:

Benecol: Specifically formulated with plant sterols to help lower cholesterol, this is a top choice for those actively managing cholesterol levels. Its light version is particularly low in saturated fat.
Country Crock Light: This spread has a lower calorie and saturated fat count than its traditional counterparts while still delivering good flavor. It's an affordable and widely available option for general use.
Smart Balance: Known for its balance of healthy fats, Smart Balance offers options with added omega-3s and olive oil, all while being free from hydrogenated oils.
Earth Balance Organic Whipped: A popular vegan option that is also trans fat-free. While some varieties contain higher saturated fat due to coconut oil, the whipped version is a lower-fat alternative.
I Can't Believe It's Not Butter! Light: This spread is a favorite among taste testers and offers a light, buttery flavor with less fat and calories.

Comparison of Popular Tub Margarines


Brand	Saturated Fat (per 1 tbsp)	Notable Features	Best For	Considerations
Benecol Light	1 g	Fortified with plant sterols, low sodium	Cholesterol-conscious diets	Can be more expensive
Country Crock Light	1 g	Affordable, low calorie, good everyday option	General use, budget-friendly	May contain trace dairy
Smart Balance (Original)	2.5 g	Blend of healthy oils, omega-3 fortification	Heart-healthy balance	Slightly higher saturated fat
Earth Balance Organic Whipped	2.5 g	Vegan, organic, light texture	Plant-based diets	Can be slightly higher in fat
I Can't Believe It's Not Butter! Light	1 g	Excellent taste, low calories	Low-fat diets, taste preference	Contains dairy derivatives

Making the Best Choice for You

Choosing the healthiest tub margarine involves more than just picking the lowest-fat option. A truly heart-healthy choice considers the overall nutritional profile, including the types of fats, added beneficial ingredients, and sodium content. For individuals with specific health concerns like high cholesterol, a specialized product with added plant sterols may be most beneficial. For general dietary improvement, a light or plant-based spread with minimal saturated fat is a great step. Always read the nutrition facts label carefully and use margarine in moderation as part of a balanced diet.

For additional dietary information and heart health resources, the British Heart Foundation offers a wealth of valuable articles.

Conclusion

While no single tub margarine is universally "the healthiest," options like Benecol Light, Country Crock Light, and I Can't Believe It's Not Butter! Light stand out for their low saturated fat and trans fat-free profiles. The decision depends on your individual needs, such as managing high cholesterol, following a vegan diet, or simply aiming for a more balanced daily spread. By prioritizing spreads in tubs over sticks, checking labels for low saturated fat and zero trans fat, and considering options with plant sterols or omega-3s, consumers can make a smarter choice for their heart health.

Frequently Asked Questions

Modern tub margarines are generally considered healthier than butter because they contain less saturated fat and no trans fat. However, this depends on the specific product, so it's essential to compare nutrition labels.

A light tub margarine contains fewer calories and less total fat and saturated fat than regular margarine. For example, some light varieties can have as little as 35-50 calories and 1 gram of saturated fat per tablespoon.

Plant sterols are natural substances found in plants that can help lower cholesterol by blocking its absorption in the gut. They are added to some margarines, like Benecol, to provide an added heart-health benefit.

In the U.S., most manufacturers have removed trans fats. However, to be certain, check the nutrition facts label for "0g Trans Fat" and the ingredients list for partially hydrogenated oils.

No. Some vegan butter alternatives rely heavily on oils like coconut or palm oil, which are high in saturated fat. Always check the saturated fat content on the nutrition label before assuming it's a healthier choice.

Yes, many soft tub margarines can be used for baking, especially for cakes, muffins, and quick breads. However, for recipes requiring a more solid fat, like flaky pie crusts, a stick margarine may be necessary, though it will contain more saturated fat.

For healthy spreads, consider using mashed avocado, nut butter, hummus, or a drizzle of extra virgin olive oil. These options are rich in heart-healthy fats and nutrients.