Margarine, margarine-like vegetable oil spread, 67-70% fat, tub
Category: Fats & Oils
Nutrition Highlights
Serving Size
Calories
85
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 86 (100%) |
| Carbohydrate | 0.3 (0.4%) |
| Protein | 0.04 (0.0%) |
| Total | 85 (100%) |
Serving: 1 tbsp (1 NLEA serving) [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 9.6 (68.3%) |
| Water | 4.1 (29.5%) |
| Ash | 0.2 (1.5%) |
| Carbohydrate | 0.08 (0.6%) |
| Protein | 0.01 (0.1%) |
| Total | 14 (100%) |
Serving: 1 tbsp (1 NLEA serving) [14g]
Benefits
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It is a good source of calories and a substitute for butter. The fat content provides energy
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It contains no cholesterol which is beneficial for heart health compared to butter
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Being a spread, it can be easily added to breads, crackers and used in baking and cooking
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The tub packaging makes it convenient to store and use at home or when traveling
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It has a longer shelf life compared to butter due to absence of milk solids
Risks
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High in trans fats which increase risk of heart disease
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High in saturated fats which can raise LDL (bad) cholesterol levels
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Contains emulsifiers and preservatives which some research links to increased risk of inflammation and weight gain
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Higher in calories than butter due to vegetable oils used
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May be high in omega-6 fatty acids which some evidence links to increased risk of diseases like cancer when consumed in excess relative to omega-3s
Additional Information
Margarine, margarine-like vegetable oil spread, with a fat content of 67-70%, is a commonly used substitute for butter in many households. This versatile spread is made from vegetable oils, such as soybean, canola, or sunflower oil, and is fortified with various vitamins and minerals. While it can offer some nutritional benefits, it is important to be aware of certain risks associated with its consumption.
One of the primary advantages of margarine is its lower saturated fat content compared to butter. Saturated fats are known to raise LDL cholesterol levels, which can contribute to heart disease. By choosing a margarine with a lower fat content, individuals can reduce their intake of these harmful fats and potentially lower their risk of cardiovascular issues. Moreover, some margarines are enriched with plant sterols or stanols, which have been shown to help lower LDL cholesterol levels.
Additionally, margarine is a source of unsaturated fats, including monounsaturated and polyunsaturated fats. These healthier fats can have a positive impact on heart health when consumed in moderation. They can help lower LDL cholesterol levels while increasing HDL cholesterol, which is considered beneficial for cardiovascular health.
Furthermore, many margarines are fortified with essential vitamins and minerals. These include fat-soluble vitamins such as vitamin A and vitamin D, which are crucial for maintaining healthy skin, vision, and bone health. Additionally, some margarines contain omega-3 fatty acids, which are known for their anti-inflammatory properties and potential benefits for brain health.
However, it is essential to consider the risks associated with margarine consumption as well. Some margarines may contain trans fats, which are formed during the hydrogenation process used to solidify the liquid vegetable oils. Trans fats are known to raise LDL cholesterol levels and increase the risk of heart disease. Therefore, it is crucial to read the labels carefully and choose margarines that have minimal or no trans fat content.
Furthermore, while margarine can be a suitable substitute for butter, it is still a processed food. It is important to remember that whole, unprocessed foods should always be prioritized in a healthy diet. Consuming excessive amounts of margarine, like any high-fat food, can contribute to weight gain and obesity if not consumed in moderation.
In conclusion, margarine and margarine-like vegetable oil spreads with a fat content of 67-70% offer some nutritional benefits. They provide lower levels of saturated fat compared to butter and can be a source of healthier unsaturated fats. Additionally, fortified margarines can contribute to the intake of essential vitamins and minerals. However, it is crucial to be cautious of trans fat content and to consume margarine in moderation as part of a balanced diet. Prioritizing whole, unprocessed foods should always be the foundation of a healthy eating plan.