This is why the word "margarine" does not appear on labels for spreads that are fat-reduced. It may also include water, edible proteins, salt, lactic acid-producing microorganisms, flavour-producing microorganisms and milk products.Īs soon as the fat content of margarine drops below 80 gram per 100 grams, it cannot technically be called "margarine". To call a spread margarine, the product must be a spreadable food made of edible oils and water, containing at least 80 grams of edible oils per 100 grams. When you see products in the supermarket that are packaged up like butter, or use words such as "butter-flavoured" without specifically stating the product is butter, it's likely they have been altered in such a way that it no longer meets the content requirements above. It may also contain water, salt, lactic acid producing microorganisms and flavour-producing microorganisms. For fat-reduced spreads (best for bread and toast), aim for less than six grams of saturates and 0.2 grams of trans fat per 100 grams.įor a product to be called butter, it must be derived exclusively from milk and ingredients that are obtained from milk, including at least 80% milk fat. If you choose a full-fat spread (best for cooking), aim for less than 27 grams of saturated fat and one gram of trans fat per 100 grams. The fat content of "light" or fat-reduced spreads is lowered by replacing some fat with protein and water, meaning many are much lower than 20%.
You will find this information in the "per 100 grams" column of the nutrition information panel.īutter contains about 50% saturated fat, while margarine has a maximum of 20% saturated fat. A spread might or might not and could also contain trans fats.To improve the health of your heart, choose a spread with the lowest amount of saturated fat and trans fat per 100 grams. So back to my friend’s question-what to buy, whipped butter or a spread? My answer: If you’re comparing it to traditional butter, whipped butter will definitely save you calories, fat and saturated fat. As with all spreads, remember to scan the ingredient list for “hydrogenated” or “partially hydrogenated” oils.
(These compounds are similar in structure to cholesterol and so they compete with it for absorption in the body.) Generally the “regular” versions of these spreads have about 70-80 calories, 8 grams of fat and about 2.5 grams of saturated fat.
Stanol- or sterol-containing spreads: These spreads have patented formulas so it’s hard to tell exactly what’s in them beyond a blend of oils plus stanols or sterols, plant-based compounds that have been shown to help reduce blood cholesterol.
One thing you should scan for are the words "hydrogenated" or "partially hydrogenated." If the ingredient list includes one of these, then the product is not really trans-fat free (The FDA allows foods with less than 0.5 gram to be rounded down to 0.)ĭon’t Miss: 6 Healthy-Sounding Foods That Really Aren’t
Most of these ingredients (e.g., maltodextrin, mono or diglycerides) are harmless and help to keep the product stable. Often, these products tend to sport long lists of ingredients. Many (but not all) other “soft spreads” or “tub” buttery products have less total fat as well as less saturated fat and/or calories. “Margarine” is a product that has 80 percent fat, like butter. Margarine and other spreads: You’ll find all sorts of oil-based spreads falling into this category. Their nutritional profiles are very similar to that of regular butter. “Spreadable” butters: Typically, these butters add just a little bit of oil (often canola), which makes them easier to spread. Definitely a calorie savings if you’re trying to shed pounds-and better for your heart than regular butter, to boot. Generally, a tablespoon of whipped butter delivers 70 calories, 7 grams of fat, 5 grams of saturated fat. Whipped butter: To produce a fluffier, lighter product (in feel and calories/fat!), manufacturers whip air into regular butter.
(The grades, which range from AA to B, with AA being the best, have to do with quality-flavor, color, texture, etc.) It’s a steep calorie count for sure, but heart-healthy oils, such as olive and canola, pack just as many calories (or more) what makes butter “bad” for your heart is its high level of saturated fat-which, eaten in excess, can boost blood cholesterol levels.ĭon’t Miss: Bad Foods You Should Be Eating Butter: Basically, no matter what brand you pick, butter has the following nutritional profile per tablespoon: 100 calories, 11 grams of fat, 7 grams of saturated fat.