What's the healthiest butter or margarine to use? A Comprehensive Guide

November 2, 2025 •

2 min read

According to a 2021 study, margarine without trans fats was viewed as more aligned with modern dietary recommendations than butter, though individual health profiles are key. For those seeking to answer the question, "what's the healthiest butter or margarine to use?, the best choice involves understanding the nutritional differences and how they fit into your overall diet.

Quick Summary

This guide compares the nutritional profiles of butter and margarine, covering fat types, processing methods, and heart health implications. It explores healthier alternatives like ghee and plant-based spreads, offering clear recommendations for different health goals and cooking applications to help you make an informed decision.

Key Points

Fat Profile is Key: Soft tub margarines made with healthy vegetable oils like canola or olive oil are generally higher in heart-healthy unsaturated fats and lower in saturated fat than conventional butter.
Check for Trans Fats: Due to regulation changes, many modern margarines are trans fat-free, making them a safer option than in the past. Always check the label to ensure no partially hydrogenated oils are used.
Grass-Fed Butter Offers More: If you choose butter, opting for grass-fed provides higher levels of nutrients like omega-3s, CLA, and Vitamin K2 compared to conventional butter.
Choose the Right Fat for the Heat: Use spreads with a high smoke point, like ghee or olive oil, for high-temperature cooking, as conventional butter and many margarines can burn easily.
Moderation is Essential: Regardless of your choice, all spreads are calorie-dense and should be consumed in moderation as part of a balanced diet rich in whole foods.
Consider Plant-Based Alternatives: Options like mashed avocado, olive oil, and nut butters provide healthy fats and valuable nutrients, offering excellent alternatives for toast or baking.

For decades, the debate over butter versus margarine has swirled, with both sides making strong claims. Butter, a natural dairy product, contains high levels of saturated fat, while margarine, a processed product from vegetable oils, has undergone significant changes to its formulation. The healthiest choice is not a simple, one-size-fits-all answer but rather depends on several factors, including your health goals and how you plan to use it.

The Traditional Contenders: Butter vs. Margarine

Butter: High in Saturated Fat

Butter is a dairy product high in saturated fat and cholesterol. One tablespoon contains about 7 grams of saturated fat. Grass-fed butter is considered a healthier option due to higher omega-3s, CLA, and Vitamin K2. It also contains butyric acid. Butter has a low smoke point; ghee is better for high heat.

Margarine: The Plant-Based Alternative

Margarine, made from vegetable oils, is rich in unsaturated fats. The FDA banned artificial trans fats, making modern margarine safer. Soft tub margarines generally have less saturated fat than stick versions. Some margarines contain plant sterols to lower LDL cholesterol. However, margarine is more processed than butter.

Exploring Healthier Spreads and Alternatives

Plant-Based Butters

Vegan butters mimic dairy butter using oils like coconut or olive oil. They are cholesterol-free and can be lower in saturated fat, but this varies by ingredients. Spreads with olive or avocado oil are healthier choices.

Clarified Butter (Ghee)

Ghee is clarified butter used in Indian cuisine. Removing milk solids gives it a high smoke point (around 485°F), making it suitable for high-heat cooking. It's also low in lactose and contains omega-3s, CLA, and butyrate.

Other Spreads

Alternatives include olive oil, avocado, and nut/seed butters, which provide healthy fats and nutrients.

Comparison Table: Butter vs. Margarine vs. Alternatives


Feature	Conventional Butter	Soft Tub Margarine	Grass-Fed Butter	Plant-Based Butter	Ghee
Fat Profile	High in saturated fat	High in unsaturated fats (PUFAs)	Higher omega-3s, CLA	High in unsaturated fats (variable)	Primarily saturated fat (from butterfat)
Cholesterol	Contains cholesterol	Cholesterol-free	Contains cholesterol	Cholesterol-free	Contains cholesterol
Processing	Minimally processed	Highly processed	Minimally processed	Variable; some highly processed	Minimally processed
Heart Health	Less favorable (high sat fat)	More favorable (high un-sat fat)	More favorable than conventional	Varies by oil; often favorable	Varies; contains both good & bad fats
Best For	Flavor and richness	Everyday spreading	Spreading, lower-heat cooking	Dairy-free diets, spreading	High-heat cooking, dairy sensitivity
Smoke Point	Low (~350°F)	Low	Low	Variable (often low)	High (~485°F)

Conclusion: Making a Mindful Choice

No single spread is healthiest for everyone. For heart health, soft, trans fat-free tub margarine with canola or olive oil is often recommended. Those prioritizing less processing might prefer grass-fed butter in moderation. Ghee is excellent for high-heat cooking. Ultimately, overall diet matters most. Use butter and margarine sparingly and consider alternatives like olive oil or avocado. Resources like the American Heart Association offer more on heart-healthy eating.

Frequently Asked Questions

Soft tub margarines made with non-hydrogenated vegetable oils are generally considered better for heart health because they contain more heart-healthy unsaturated fats and less saturated fat than conventional butter.

Stick margarine is typically more solid and contains more saturated fat than softer tub margarine. Choosing a soft tub variety made with healthy, non-hydrogenated oils is usually the healthier option.

Ghee is clarified butter, made by simmering butter to remove the water and milk solids. This process gives it a high smoke point, making it suitable for high-heat cooking. It is also low in lactose and rich in nutrients like omega-3s and CLA.

Plant-based butters are typically made from vegetable oils like olive or avocado. They are cholesterol-free and often lower in saturated fat, though some versions may contain significant amounts of saturated coconut or palm oil for texture.

Yes, margarines enriched with plant sterols can help lower LDL ('bad') cholesterol levels by reducing cholesterol absorption. However, they are most effective when consumed consistently as part of an overall healthy diet.

Healthy buttery spreads are often made with beneficial seed oils like canola and soybean, which are low in saturated fat and high in unsaturated fats. Claims that these oils are harmful are generally not supported by evidence.

Yes, margarine can often be substituted for butter in baking, especially in cakes and muffins. However, for pastries that require a flaky texture, butter's unique fat properties might produce a better result.

Both offer benefits, but grass-fed butter is specifically higher in beneficial nutrients like omega-3s, CLA, and Vitamin K2 due to the cows' diet. Organic butter ensures fewer pesticides and hormones.