Which Is Better: Butter or Margarine?
Neither is clearly 'better' - it depends on your priorities. Butter tastes better and is minimally processed but is high in saturated fat. Modern margarines are lower in saturated fat but are processed foods. Old margarines contained harmful trans fats, but most modern margarines do not. For heart health, soft margarines without trans fats may be preferable; for taste and baking, butter wins.
Key Takeaways
- Butter is churned cream, containing about 80% fat (mostly saturated), vitamins A, D, E, and K, and small amounts of protein and carbs.
- Ghee (clarified butter) has a higher smoke point and works for high-heat cooking.
- Plant-based butter alternatives vary widely in ingredients and health profiles.
Explanation
Butter is churned cream, containing about 80% fat (mostly saturated), vitamins A, D, E, and K, and small amounts of protein and carbs. Saturated fat was long believed to cause heart disease, but recent research is more nuanced. Butter remains high in calories and should be consumed in moderation regardless.
Margarine was created as a cheaper butter substitute. Early margarines contained trans fats from partial hydrogenation, which are worse for heart health than saturated fats. Modern margarines use different processes and most are now trans-fat-free. Some are fortified with plant sterols that can help lower cholesterol.
For cooking, butter has better flavor for sautéing and baking, but lower smoke point than margarine. Margarine spreads more easily when cold. For health, choose soft margarines with no trans fats and no partially hydrogenated oils. Neither should be a major part of your diet - both are calorie-dense fats.
Things to Know
- Ghee (clarified butter) has a higher smoke point and works for high-heat cooking.
- Plant-based butter alternatives vary widely in ingredients and health profiles.
- For baking, butter usually produces better texture and flavor than margarine.