Which is the healthiest margarine to use?

January 9, 2026 •

3 min read

According to the British Heart Foundation, standard margarines are typically 50% lower in saturated fat than butter, offering a significant advantage for cardiovascular health. But with so many options available, understanding which is the healthiest margarine to use can be complex, requiring a careful look at ingredients and nutritional information.

Quick Summary

This article explores the key factors for selecting a healthy margarine, focusing on the importance of avoiding trans fats and choosing products with beneficial oils and ingredients like plant sterols. It provides a comparative table of popular brands and guidance on how to interpret nutritional labels effectively.

Key Points

Read the Label Carefully: Always check the ingredients and nutrition label for key indicators like trans fat, saturated fat, and sodium.
Prioritize Soft Tub Margarines: These typically contain less saturated and trans fat than harder stick versions and are generally a healthier option.
Avoid Hydrogenated Oils: Look for the words 'hydrogenated' or 'partially hydrogenated' in the ingredient list and avoid these products.
Consider Plant Sterols for Cholesterol: If managing cholesterol is a goal, choose margarines fortified with plant sterols, as they are scientifically proven to help lower LDL cholesterol.
Choose Healthy Oils: Select spreads made with healthy oils such as canola, olive, or sunflower, which are high in unsaturated fats beneficial for heart health.
Use in Moderation: Regardless of the health benefits, all margarine is high in calories and should be used sparingly as part of a balanced diet.

Understanding the Healthiest Margarine

Deciding on the healthiest margarine means looking past the marketing claims and focusing on the nutritional facts. The most significant historical drawback of margarine—the presence of trans fats from partially hydrogenated oils—has been largely eliminated in many regions due to regulations. However, not all margarines are created equal, and some are still better than others for your heart health. The best margarines are typically soft, sold in tubs, and made from non-hydrogenated vegetable oils rich in unsaturated fats.

Key Ingredients to Look For

When inspecting the ingredient list, prioritize these components:

Non-Hydrogenated Oils: Look for spreads made with healthy oils such as canola, olive, sunflower, or soybean oil. These are high in beneficial mono- and polyunsaturated fats.
Plant Sterols or Stanols: For those actively managing cholesterol, certain margarines are fortified with plant sterols or stanols. Scientific evidence shows that consuming 1.5 to 3 grams of these compounds daily can help lower LDL ('bad') cholesterol. Brands like Benecol and Flora ProActiv are known for this.
Omega-3 Fatty Acids: Some healthy margarines, like Smart Balance, add omega-3s, which are essential for brain and heart health.

Ingredients and Features to Avoid

To choose the healthiest option, steer clear of these potential red flags:

Hydrogenated or Partially Hydrogenated Oils: These are the primary sources of trans fats, which raise bad cholesterol (LDL) and lower good cholesterol (HDL). While regulations have reduced their use, checking the ingredient list is still the best practice.
High Saturated Fat Content: While some plant-based oils, like palm and coconut oil, contain saturated fats, the healthiest margarines keep this content low. Soft tub margarines generally have less saturated fat than harder stick versions.
High Sodium: Many spreads contain added salt for flavor. For better heart health and blood pressure control, opt for reduced-sodium or unsalted varieties.

Comparison of Healthy Margarine Brands

This table compares a selection of popular margarine and spread brands based on health-conscious criteria. Note that exact nutritional information can vary by product and formulation.


Feature	Smart Balance	Benecol	I Can't Believe It's Not Butter!	Earth Balance	Country Crock	Heart-Healthy Criteria
Trans Fat	0g	0g	0g	0g	0g	Essential
Saturated Fat (per tbsp)	~1.5g	<1g	~2g	~2-3g	Low in saturated fat	Lower is better
Healthy Oils	Blend incl. canola, soybean, and palm	Blend incl. canola, soybean	Plant-based oils	Blend incl. olive and coconut oil	Blend of vegetable oils	Rich in unsaturated fats
Special Features	Omega-3s	Plant Sterols	Simpler ingredient list	Vegan, plant-based	Reformulated, versatile	Beneficial additions
Best For	Overall balance	Lowering cholesterol	Simple, buttery flavor	Vegan diets	Cooking and baking versatility	Targeted use

The Takeaway for a Healthier Choice

Ultimately, the healthiest margarine is a personal choice based on your dietary needs and health goals. For most people, selecting a soft, tub-style margarine that is non-hydrogenated, trans fat-free, and low in saturated fat is the best option. Those with high cholesterol may benefit from brands fortified with plant sterols. Always read the label to confirm the ingredients and nutritional values. Remember that while margarine can be a healthier alternative to butter, it should still be consumed in moderation as part of a balanced diet.

Alternative Healthy Spreads

If you are looking for alternatives to margarine, several options offer excellent nutritional benefits:

Olive Oil: A cornerstone of the heart-healthy Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants. It is ideal for dressings and sautéing.
Avocado: Offers a creamy texture and is packed with monounsaturated fats. It can be a delicious, nutrient-dense spread on toast.
Nut Butters: Options like almond or cashew butter provide healthy fats, protein, and fiber.

Conclusion: How to Choose Wisely

Choosing the healthiest margarine is a proactive step toward better cardiovascular health. The evolution of margarine production has significantly improved options by eliminating harmful trans fats. Focus on products labeled non-hydrogenated, trans fat-free, and low in saturated fat, particularly soft tub varieties. Consider spreads enriched with plant sterols or omega-3s if you have specific heart health goals. By prioritizing products with beneficial oils and minimal processing, you can make an informed decision that supports your health without sacrificing flavor.

Frequently Asked Questions

Margarine is generally better for heart health than butter, primarily because it's made from vegetable oils containing unsaturated fats, which are healthier than the saturated fats found in butter. The key is to choose a modern, trans-fat-free margarine.

The best margarines for lowering cholesterol are those fortified with plant sterols or stanols. Brands like Benecol and Flora ProActiv are formulated with these compounds, which block the absorption of bad cholesterol (LDL) in the gut.

You should choose soft, tub margarine over hard stick margarine. Stick varieties historically contained high levels of trans fats from hydrogenation, and while this has changed, tub versions are generally still lower in saturated fat.

To ensure a margarine is trans-fat-free, check the ingredient list for 'hydrogenated' or 'partially hydrogenated oils'. Also, look for "0g trans fat" on the nutrition facts label, but be aware that labels can sometimes show 0g even if a small amount is present.

No, not all vegan margarines are inherently healthy. While they are cholesterol-free and avoid animal fats, some may use less healthy vegetable oils (like palm or coconut) that are high in saturated fat. Always read the label to check the type of oils and saturated fat content.

No, you cannot use any margarine for baking. Soft, tub margarines have a higher water content, which can alter the texture of baked goods. For recipes requiring a solid fat, like flaky pastries, stick margarines are better suited, though they often contain more saturated fat.

The best margarine for heart health is a soft, trans-fat-free option made from non-hydrogenated vegetable oils (like canola or olive) and low in saturated fat. Spreads fortified with plant sterols, like Benecol, offer an added benefit for cholesterol management.