Which brand of margarine is the healthiest? A complete guide to choosing the best spread

November 7, 2025 •

4 min read

Modern margarines are vastly different from the high trans-fat versions of the past, with regulatory changes and food technology advancements making them a healthier butter alternative. However, with a multitude of brands and formulations on the market, determining which brand of margarine is the healthiest for your dietary needs requires careful consideration beyond just avoiding trans fats.

Quick Summary

This article breaks down how to identify the healthiest margarine by examining ingredients like oil type, saturated fat, and functional additions such as plant sterols, comparing top brands to help you make an informed decision for your diet.

Key Points

Choose Tub over Stick Margarine: Soft, tub-style margarines contain less saturated fat and are generally a healthier choice than stick versions.
Prioritize Unsaturated Fats: Opt for margarines made with heart-healthy oils like canola, olive, or soybean oil, which are high in beneficial monounsaturated and polyunsaturated fats.
Check for Plant Sterols: If your goal is to lower cholesterol, look for brands like Benecol or Flora ProActiv that are fortified with plant sterols or stanols.
Ensure it's Trans Fat-Free: While largely phased out, always check the label to confirm the margarine is free from trans fats.
Consider the 'Light' Option: Light margarines often contain fewer calories and less saturated fat than their regular counterparts, making them a good option for managing calorie intake.
Read the Ingredients List: Select products with a simpler list of ingredients and be mindful of added sodium and other additives.
Don't Forget Alternatives: For a less processed option, consider other healthy spreads like olive oil, mashed avocado, or nut butters.

Understanding the Margarine Landscape

Margarine is a blend of vegetable oils and water, designed to mimic the texture and taste of butter. The health profile of a margarine depends on the type of fats used and the processing involved. The key to finding a healthy margarine is to prioritize products rich in unsaturated fats (monounsaturated and polyunsaturated) and low in saturated and trans fats.

What to Look for on the Label

When you're standing in the grocery aisle, here are the crucial factors to check on the nutrition label and ingredient list:

Trans Fat-Free: Since 2018, most countries have banned trans fats from partially hydrogenated oils. Still, it's wise to double-check that the product is labeled "trans fat-free" to be certain.
Healthy Oils: Look for margarines made with heart-healthy oils like canola, olive, soybean, or sunflower oil. These oils contain beneficial unsaturated fats that can help lower LDL ('bad') cholesterol.
Low Saturated Fat: Opt for spreads in a tub rather than a stick. Stick margarines are more solid and typically contain more saturated fats, often from ingredients like palm or coconut oil. Aim for a product with 12g or less of saturated fat per 100g.
Plant Sterols or Stanols: Some margarines, like Benecol and Flora ProActiv, are fortified with plant sterols or stanols. Regular consumption of these can help lower LDL cholesterol levels. However, you must eat a certain amount daily (e.g., 2 grams) for the effect to be significant.
Low Sodium: Excessive sodium intake contributes to high blood pressure. Check the sodium content and choose a lower-sodium option where possible.
Processing Level: Be mindful that many margarines are ultra-processed foods. While this doesn't automatically make them unhealthy, choosing simpler ingredient lists can be beneficial.

Healthiest Margarine Brands Comparison

The following table compares some of the leading margarine brands based on publicly available nutritional information (per 1 tablespoon serving), with a focus on factors relevant to heart health.


Brand	Primary Oils	Added Benefits	Saturated Fat	Sodium	Key Features
Smart Balance	Canola, soybean, palm	Omega-3s	1.5 - 2.5g	Low to moderate	Known for its balanced fat profile and Omega-3 fortification.
Benecol Light	Canola, palm, palm kernel	Plant sterols	1g	Moderate	Specifically formulated to help lower cholesterol with plant sterols.
I Can't Believe It's Not Butter! Light	Soybean, palm kernel, palm	Fortified vitamins	1g	Moderate	A lower-calorie, lower-fat option with a lighter flavor profile.
Earth Balance (Original)	Palm, soybean, canola	N/A (Vegan)	2.5 - 3g	Moderate	A popular vegan choice, but can be higher in saturated fat depending on the product.
Country Crock Light	Blend of vegetable oils	Fortified vitamins	1g	Moderate	A classic, reformulated to be low in saturated fat.
Flora ProActiv Light	N/A	Plant sterols	Very low	Moderate	Formulated with plant sterols for cholesterol reduction.

Note: Nutritional information can vary between product variants (e.g., Original vs. Light, tub vs. stick), so always check the specific product label.

Other Healthy Alternatives

While margarine can be a healthy alternative to butter, especially for those watching their saturated fat intake, other spreads offer different nutritional benefits:

Extra Virgin Olive Oil: A staple of the Mediterranean diet, it is rich in monounsaturated fats and antioxidants.
Mashed Avocado: An excellent, natural source of heart-healthy monounsaturated fats and fiber.
Nut and Seed Butters: Spreads like almond or sunflower butter offer fiber, protein, and healthy fats, though calorie density is high.
Hummus: A savory, chickpea-based spread that provides fiber and protein with healthy fats.

Making the Best Choice for You

Ultimately, the "healthiest" margarine brand is the one that best fits your dietary goals and taste preferences. For those focused on lowering cholesterol, a brand fortified with plant sterols like Benecol Light is a strong contender. If reducing overall saturated fat is the primary goal, light tub versions like Country Crock Light or I Can't Believe It's Not Butter! Light are great choices due to their very low saturated fat content. For vegans, Earth Balance Organic Whipped offers a good balance, but it's important to monitor its saturated fat level compared to others.

Beyond the brand, your choice of spread should also be considered in the context of your overall diet. A small amount of margarine is just one part of the nutritional picture. What you spread it on—and your overall consumption of processed foods—is often more significant for your long-term health. The Mayo Clinic offers excellent guidance on heart-healthy eating and the role of fats in your diet, and their information can help put your spread choice in perspective. [https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/butter-vs-margarine/faq-20058152]

Conclusion: Your Healthiest Choice

Finding the healthiest margarine is not a one-size-fits-all answer. Focus on soft, tub-style spreads made with non-hydrogenated vegetable oils (canola, soybean, olive). Prioritize options that are trans fat-free, low in saturated fat (ideally under 2g per tablespoon), and low in sodium. For those with high cholesterol, consider a brand with added plant sterols, such as Benecol, as part of a balanced diet. Remember that moderation is key, and healthier alternatives like olive oil or avocado spread can also be beneficial additions to your diet. By paying close attention to labels and understanding your nutritional needs, you can easily find the margarine that is healthiest for you.

Frequently Asked Questions

For heart health, margarine is generally a better choice than butter. Margarine, made from vegetable oils, is typically lower in saturated fat and contains beneficial unsaturated fats, whereas butter is high in saturated fat.

Tub margarines are softer and contain less saturated fat because they use less hydrogenated oil to maintain their spreadable consistency. Stick margarines are more solid, containing more saturated fat, often from palm or coconut oil.

No, modern versions of I Can't Believe It's Not Butter, along with most other margarines on the market, are trans fat-free due to regulatory changes and the elimination of partially hydrogenated oils.

Yes, some margarines can help lower cholesterol. Brands like Benecol and Flora ProActiv are fortified with plant sterols or stanols, which are clinically proven to help reduce LDL ('bad') cholesterol when consumed regularly as part of a balanced diet.

Smart Balance is generally considered a healthy margarine option because it is trans fat-free and fortified with omega-3 fatty acids. It has a balanced fat profile, though saturated fat content can vary by product.

Not necessarily. Some plant-based butters use a high concentration of saturated fats from coconut or palm oil to achieve a butter-like consistency. Always check the saturated fat content on the label, as it can be as high as or even higher than regular butter in some cases.

Healthy alternatives to margarine include extra virgin olive oil, mashed avocado, and nut or seed butters. These options are less processed and offer additional nutrients and beneficial fats.