Margarine
A plant-oil spread; choose versions without hydrogenated fat. Calorie density matches butter.
Nutrition per 100 g
Standardised to 100 g of margarine for fair comparison. Typical serving: 10 g — 72 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 720 kcal | 72 kcal | 100 kcal |
| Protein | 0 g | 0 g | 0 g |
| Carbohydrate | 1 g | 0.1 g | 0.1 g |
| Fat | 81 g | 8.1 g | 11.2 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of margarine, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 819 µg | 81.9 µg | 91% |
| Vitamin C | 0.2 mg | 0.02 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 9 mg | 0.9 mg | 60% |
| Vitamin K | 93 µg | 9.3 µg | 78% |
| Thiamin | 0.01 mg | 0.001 mg | <1% |
| Riboflavin | 0.037 mg | 0.004 mg | 3% |
| Niacin | 0.023 mg | 0.002 mg | <1% |
| Vitamin B6 | 0.009 mg | 0.001 mg | <1% |
| Folate | 1 µg | 0.1 µg | <1% |
| Vitamin B12 | 0.1 µg | 0.01 µg | 4% |
| Choline | 12.4 mg | 1.2 mg | 2% |
| Minerals | |||
| Calcium | 3 mg | 0.3 mg | <1% |
| Iron | 0.06 mg | 0.006 mg | <1% |
| Magnesium | 3 mg | 0.3 mg | <1% |
| Phosphorus | 5 mg | 0.5 mg | <1% |
| Potassium | 18 mg | 1.8 mg | <1% |
| Sodium | 2 mg | 0.2 mg | <1% |
| Zinc | 0 mg | 0 mg | 0% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central — Margarine, regular, 80% fat, composite, stick, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat margarine?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- A plant-oil spread; choose versions without hydrogenated fat. Calorie density matches butter.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Toast, Baking, Vegetables.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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