Which One Is Actually Healthier? Dietitians Break Down the Real Nutrition Trade-Offs

The debate over whether butter or margarine belongs in a healthier kitchen has swung back and forth for decades, with each spread taking turns as the recommended choice as nutrition science evolved. According to registered dietitians, the current answer is more nuanced than a simple verdict in either direction, and largely depends on which specific product you’re comparing and what your individual health needs are.

Butter and margarine may look nearly identical sitting side by side in a grocery store dairy case, but they are made through fundamentally different processes. Butter is a dairy product made by churning cream or milk until the fat separates from the liquid, a technique that has been used for centuries. “Butter is made by churning milk, which separates the fat from the milk. It’s then allowed to stand, which means the fat rises to the top and is then separated from the liquid,” explained Emer Delaney, a registered dietitian and founder of My Private Dietitian. By law, butter must contain at least 80% butterfat, according to the U.S. Department of Agriculture.

Margarine, by contrast, is made from blended and emulsified vegetable oils, such as sunflower or soybean oil, rather than dairy. “Margarine is made from blending different vegetable oils such as sunflower or soybean oil, which have been refined and emulsified. It was originally developed as a cheaper, ‘healthier’ alternative to butter,” Delaney said. Margarine ingredients typically include oils such as palm or soybean oil, water and emulsifiers like soy lecithin, and because it is generally plant-based rather than dairy-derived, many margarines can be made vegan.

The nutritional heart of the debate centers on fat composition. Butter is roughly 60% saturated fat, about 30% monounsaturated fat, with the remainder split between polyunsaturated fat and trace amounts of trans fat, according to USDA data. Margarine’s fat profile tends to be more evenly distributed, with monounsaturated, polyunsaturated and saturated fats each making up roughly a third of its total fat content.

That distinction matters significantly for cardiovascular health. Cardiovascular disease remains the leading cause of death in the United States, claiming 919,032 lives in 2023 alone. Because saturated fat can raise LDL, or “bad,” cholesterol, a major risk factor for heart disease, the American Heart Association recommends limiting saturated fat intake to less than 6% of total daily calories. Nutritionist and registered dietitian Amy Goodson of The Sports Nutrition Playbook explained that this is precisely where butter tends to fall short. “Traditional butter contains a substantial amount of saturated fat, which can raise LDL (‘bad’) cholesterol levels when consumed in excess,” Goodson said, adding that saturated fat has also been linked to increased cardiovascular risk and arterial plaque buildup.

Margarine’s comparatively lower saturated fat content has led many dietitians to favor it for heart health specifically, provided the right type is chosen. Johannah Katz, a registered dietitian, offered a clear recommendation on which margarine formulation to look for. “A soft, non-hydrogenated margarine or plant-based spread made with unsaturated oils is generally the better choice for heart health compared with butter,” Katz said. Maryann Walsh, a registered dietitian and president of Walsh Nutrition Consulting, echoed that guidance while emphasizing the importance of avoiding older-style hydrogenated products. “Modern-day soft or liquid margarines made with plant-based oils and without partially hydrogenated oils are reasonable swaps for those wanting a butter substitute with no cholesterol,” Walsh said.

That caveat about hydrogenated oils is critical to understanding margarine’s complicated reputation. Older stick margarines historically relied on partially hydrogenated oils to achieve a solid, butter-like texture, a process that created trans fats, which research has since shown to be even more harmful to cardiovascular health than saturated fat, simultaneously raising LDL cholesterol while lowering HDL, or “good,” cholesterol. In 2018, the Food and Drug Administration banned partially hydrogenated oils from food products, including margarine, specifically to reduce Americans’ exposure to these heart-damaging trans fats. Following that ban, a University of Minnesota School of Public Health analysis found that margarine and butter-blend products now contain substantially less saturated fat and cholesterol compared with butter, and no longer contain any man-made trans fat, a shift that has meaningfully improved margarine’s overall nutritional standing relative to butter in recent years.

Despite that improvement, dietitians caution that not all margarines are created equal, and shoppers still need to check labels carefully. Softer tub and liquid margarines generally contain less saturated fat, fewer calories and less trans fat than harder stick margarines, according to nutrition guidance published by Providence health system. The clear recommendation from that guidance: steer clear of stick margarines in favor of soft tub or liquid varieties, which tend to be formulated with healthier oil blends.

Ultimately, most dietitians agree the “healthier” choice depends heavily on individual circumstances rather than a universal rule. “When it comes to choosing between butter and margarine in terms of what’s healthier, it really depends ‘for whom,’” said Joy Erdile, a registered dietitian and founder of BetterByDesign Nutrition Ltd. “For people who need to limit saturated fat for medical reasons, avoiding butter may be necessary.” For someone managing high cholesterol or existing cardiovascular risk factors, a soft, non-hydrogenated margarine is likely the more heart-conscious option. For someone without those specific medical concerns who values whole, minimally processed foods, occasional butter in moderation may be an entirely reasonable choice.

Despite the ongoing debate, dietitians are consistent on one point: neither spread should be a significant part of anyone’s daily diet. Both butter and margarine are calorie-dense fats meant to be used sparingly as flavor enhancers rather than dietary staples, according to nutrition experts across multiple outlets covering the comparison.

For those looking to sidestep the debate altogether, some dietitians point to alternatives built around healthy plant oils. Cold-pressed olive oil or avocado oil can replace butter or margarine in cooking or drizzling applications, and for a spreadable option, one simple trick offers a middle ground. “For those interested in reducing saturated fat content, simply placing a ramekin of extra virgin olive oil in your refrigerator can be a great way to make your own whole food spread,” one nutrition expert suggested, recommending fresh herbs and garlic for a savory version, or cinnamon and cloves for something sweeter.

Ultimately, the butter-versus-margarine question doesn’t have a single universal winner. For most people without specific medical restrictions, either can fit into a balanced diet in moderation, with the specific choice best guided by individual health needs, cholesterol levels and a preference for minimally processed ingredients over a blanket recommendation favoring one spread over the other.