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Butter, Spreads, and Margarine: How to Choose

In trying to cut back on fat and eat more healthfully, you may be turning to butter look-alikes that tout a better fat profile. How do you weigh the claims and make the best choices? Read on for help.

By Jill Melton, M.S., R.D.

The Facts

Butters, margarines, and spreads differ in fat content, flavor, price, and spreadability. Weigh these factors when you're considering which to choose.

Butter

Calories/Tbsp.: 108
Cholesterol (mg): 33
Total Fat (g): 12.2
Saturated Fat (g): 7.6

Whipped Butter

Calories/Tbsp.: 79
Cholesterol (mg): 24
Total Fat (g): 8.9
Saturated Fat (g): 7.6

Stick Margarine

Calories/Tbsp.: 100
Cholesterol (mg): 0
Total Fat (g): 11
Saturated Fat (g): 2

Squeeze Spread

Calories/Tbsp.: 86
Cholesterol (mg): 0
Total Fat (g): 9
Saturated Fat (g): 1.5

Benecol Light

Calories/Tbsp.: 50
Cholesterol (mg): 0
Total Fat (g): 5
Saturated Fat (g): 0.5

Tub Margarine

Calories/Tbsp.: 40
Cholesterol (mg): 0
Total Fat (g): 4.5
Saturated Fat (g): 0

Nonfat Spread

Calories/Tbsp.: 15
Cholesterol (mg): 0
Total Fat (g): 0
Saturated Fat (g): 0

Source: Bowes & Church's Food Values of Portions Commonly Used

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