Butter — calories and 7 grams of saturated fat in one tablespoon. Butter is high in saturated fat and cholesterol, which can push you past daily limits for saturated fat 10 to 15 grams and cholesterol mg , increasing the risk of heart disease. Light butter — 50 calories and 3. Light butter blended with oil — 50 calories and 2 grams of saturated fat in one tablespoon.
Yogurt butter — 45 calories and 1. Yogurt butter is a blend of nonfat yogurt, vegetable oils soybean, palm, palm kernel and canola and water. Low-fat and lowest in calories, it can help you with weight loss. Margarine- 60 to calories with 0. Margarine may contain trans fat, which raises LDL bad cholesterol, lowers HDL good cholesterol and makes blood platelets stickier, increasing heart disease risk.
Margarine containing hydrogenated or partially hydrogenated oils contain trans fats and should be avoided. Light margarine — 40 to 45 calories with 4. Margarine with phytosterols — 70 calories with 1 gram of saturated fat in one tablespoon.
A spread with heart-healthy plant sterols or stanols; 2 grams per day can help lower LDL cholesterol if your diet is low in saturated fat and cholesterol.
Light margarine with phytosterols — 45 to 50 calories with 1 gram of saturated fat in one tablespoon. In addition, trans fat lowers high-density lipoprotein HDL , or "good," cholesterol levels. So skip the stick and opt for soft or liquid margarine instead.
Look for a spread that doesn't have trans fats and has the least amount of saturated fat. When comparing spreads, be sure to read the Nutrition Facts panel and check the grams of saturated fat and trans fat. Limit the amount you use to limit the calories. Katherine Zeratsky, R. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A good example of a subject no one seems to agree upon are the health effects of butter and margarine.
Because of studies associating a high intake of saturated fat with an increased risk of heart disease, public health authorities started recommending that people limit their consumption of butter in the s.
Margarine is a processed food that is designed to taste and look similar to butter. It is often recommended as a heart-healthy replacement.
Since vegetable oils are liquid at room temperature, food scientists change their chemical structure to make them solid like butter. For the past few decades, a process known as hydrogenation has been used to harden the vegetable oils in margarine. A more recent process called interesterification achieves similar results without forming any trans fats 2.
In addition to hydrogenated or interesterified vegetable oils, modern margarine may contain several food additives, including emulsifiers and colorants. Put simply, modern margarine is a highly processed food product made from vegetable oils, while butter is basically concentrated dairy fat. Butter is a dairy product made by churning cream. Conversely, margarine is a product designed to imitate butter. While butter is mainly composed of dairy fat, margarine is typically produced from vegetable oils.
Butter may contain several nutrients not found in many other foods. For example, butter from grass-fed cows may provide some vitamin K2, which has been associated with improved bone health 3 , 4. In fact, butter from grass-fed cows appears to be a better source of many nutrients than butter from cows fed grains. Cows eat grass in their natural environment, but in many countries, their menu is largely based on grain-based feeds.
Butter from grass-fed cows is much more nutritious. It contains more:. Nonetheless, butter is generally consumed in small amounts, and its contribution to the total dietary intake of these nutrients is low. Butter from grass-fed cows contains much greater amounts of heart-healthy nutrients than butter from grain-fed cows.
Some experts are worried about the large amounts of saturated fat and cholesterol in butter and advise people to limit their intake.
For decades, butter has been demonized for its high saturated fat content. Observational studies investigating the association between saturated fat and heart disease have provided mixed results 1 , 15 , 16 , 17 , Conversely, switching saturated fat out for carbs or protein appears to have no effects As a result, some experts doubt that saturated fat intake is really a cause for concern. Others are still convinced that excessive saturated fat intake is a risk factor for heart disease Interestingly, some scientists believe that eating saturated fat may actually have some benefits , including improving the blood lipid profile.
No strong evidence supports claims that a high intake of butter or other dietary sources of saturated fat are directly responsible for heart disease However, more high-quality research is needed before scientists can fully understand saturated fat metabolism and its relevance to heart health.
High intake of saturated fat has been linked to an increased risk of heart disease, but the evidence is inconsistent. The issue is one of the most controversial in nutrition science. A high intake of cholesterol was once thought to be a major risk factor for heart disease.
This concern was based on studies showing that high blood levels of cholesterol were associated with an increased risk of heart disease The body compensates by producing less. Normally, this keeps its blood levels in the normal range, although a very high intake may still cause a moderate rise in blood cholesterol levels 27 , 28 , These guidelines especially apply to people with familial hypercholesterolemia, a genetic condition that causes abnormally high blood cholesterol levels Nevertheless, dietary strategies seem to have a limited effect in this group Scientists continue to debate the role of dietary cholesterol in heart disease, but the concerns have been decreasing in recent years 29 , Butter is high in cholesterol.
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