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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.
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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Butters, Margarines, and Spreads
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