Margarine, regular, 80% fat, composite, stick
Category: Fats & Oils Characteristics: With Salt, With Added Vitamin D
Nutrition Highlights
Serving Size
Calories
100
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 | 102 (100%) |
| Carbohydrate | 0.4 (0.4%) |
| Protein | 0.09 (0.1%) |
| Total | 100 (100%) |
Serving: 1 tablespoon [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 11 (80.7%) |
| Water | 2.3 (16.5%) |
| Ash | 0.3 (1.9%) |
| Carbohydrate | 0.1 (0.7%) |
| Protein | 0.02 (0.2%) |
| Total | 14 (100%) |
Serving: 1 tablespoon [14g]
Benefits
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It is a source of calories and energy as it contains fat
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The added vitamin D helps support bone and immune health
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The fat content provides a sense of fullness and satiety
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It can be used as a substitute for butter in cooking and baking
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The salt content adds flavor but also makes it less suitable for people watching their sodium intake
Risks
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High in saturated and trans fats which can raise LDL (bad) cholesterol and risk of heart disease and stroke
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Contains salt which can raise blood pressure and risk of heart disease and stroke
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Made from vegetable oils which are highly processed
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Contains few nutrients besides added vitamin D
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May replace use of healthier unsaturated fats like olive or canola oil
Additional Information
Margarine is a widely used alternative to butter, and its nutritional benefits and risks can vary depending on its specific composition. In the case of regular margarine, which is 80% fat and comes in a stick form with added salt and vitamin D, there are certain aspects to consider.
One of the primary benefits of regular margarine is its lower saturated fat content compared to butter. Saturated fats have been linked to an increased risk of heart disease, so choosing a margarine with less saturated fat can be beneficial for cardiovascular health. However, it is important to note that regular margarine still contains a significant amount of fat, which contributes to its calorie content. Therefore, moderation is key to avoid excessive calorie intake.
Another advantage of regular margarine is its potential to provide essential fatty acids. Margarines are often fortified with omega-3 and omega-6 fatty acids, which are important for brain function, reducing inflammation, and supporting heart health. However, it is crucial to check the specific margarine product to ensure it contains these beneficial fatty acids.
Furthermore, the inclusion of added vitamin D in regular margarine can be advantageous. Vitamin D plays a crucial role in maintaining bone health, supporting immune function, and reducing the risk of certain chronic diseases. However, it is important to note that the amount of vitamin D in margarine may vary, and it might not be sufficient to meet the daily recommended intake. Therefore, it is advisable to obtain vitamin D from other dietary sources or consider supplementation if necessary.
On the other hand, there are some potential risks associated with regular margarine. Firstly, the high fat content can contribute to weight gain and obesity if consumed excessively. Additionally, some margarines may contain trans fats, which are formed during the hydrogenation process used to solidify the liquid oils. Trans fats have been strongly linked to an increased risk of heart disease and should be avoided as much as possible. Checking the product label for "partially hydrogenated oils" is necessary to identify the presence of trans fats.
Moreover, the added salt in regular margarine can be a concern for individuals with high blood pressure or those aiming to reduce their sodium intake. Excessive salt consumption can lead to fluid retention, increased blood pressure, and negatively impact cardiovascular health. Therefore, it is important to be mindful of the overall sodium content in the diet and consider lower-sodium alternatives if necessary.
In conclusion, regular margarine, with its 80% fat content, composite composition, salt, and added vitamin D, has both nutritional benefits and risks. It provides a lower amount of saturated fat compared to butter, potential essential fatty acids, and added vitamin D. However, it is crucial to moderate its consumption due to its calorie content, be cautious of trans fats, and consider the impact of added salt on overall sodium intake. As with any food product, it is advisable to read the product label and choose options that align with individual dietary needs and goals.