Margarine, regular, 80% fat, composite, tub
Category: Fats & Oils Characteristics: With Salt
Nutrition Highlights
Serving Size
Calories
101
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 | 0.1 (0.1%) |
| Total | 101 (100%) |
Serving: 1 tbsp [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 11 (80.2%) |
| Water | 2.4 (17.1%) |
| Ash | 0.3 (1.8%) |
| Carbohydrate | 0.1 (0.8%) |
| Protein | 0.03 (0.2%) |
| Total | 14 (100%) |
Serving: 1 tbsp [14g]
Benefits
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It is a source of calories and a substitute for butter. The fat content provides calories and energy
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The fat content including polyunsaturated and monounsaturated fatty acids can contribute to a balanced diet
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It contains vitamin A and D which are added during fortification and are important for vision and bone health
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The salt content provides sodium which is important for nerve and muscle function
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It has a longer shelf life than butter due to processing and can be stored at room temperature making it more convenient
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 salt which can increase blood pressure risk
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Made from vegetable oils which are highly processed
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Lack of nutrients compared to healthier fats like olive oil or avocado oil
Additional Information
Margarine is a popular alternative to butter and is commonly used as a spread or in cooking and baking. Regular margarine with 80% fat content, composite, tub, and with salt, offers both nutritional benefits and risks. Let's delve into these aspects in detail.
Nutritional Benefits:
1. Healthy Fat Source: Margarine primarily contains unsaturated fats, which can be beneficial for heart health when consumed in moderation. These fats, including monounsaturated and polyunsaturated fats, can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
2. Vitamin E: Margarine is often fortified with vitamin E, an essential antioxidant that helps protect cells from damage. Adequate vitamin E intake is important for maintaining a healthy immune system and promoting skin health.
3. Omega-3 Fatty Acids: Some margarine brands enrich their products with omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are essential fats that contribute to brain health, reduce inflammation, and support heart health.
4. Lower in Saturated Fat: Compared to butter, margarine typically contains less saturated fat, which is associated with an increased risk of heart disease. Choosing margarine over butter can be a healthier option for individuals aiming to reduce their saturated fat intake.
Nutritional Risks:
1. Trans Fats: While many margarines have reduced or eliminated trans fats, some still contain small amounts. Trans fats are created during the hydrogenation process, which solidifies liquid oils to make margarine spreadable. High intake of trans fats is strongly linked to an increased risk of heart disease and should be limited as much as possible.
2. Sodium Content: Margarine with added salt can contribute to higher sodium intake. Excessive sodium consumption may raise blood pressure, increasing the risk of heart disease and stroke. It is important to monitor overall sodium intake, especially for individuals with hypertension or other cardiovascular conditions.
3. Processing and Additives: Margarine undergoes significant processing to achieve its desired texture and taste. Some brands may contain artificial additives, colorings, or preservatives. While these additives are generally recognized as safe for consumption, individuals with sensitivities or allergies should be cautious and opt for minimally processed alternatives.
When incorporating margarine into a balanced diet, it is crucial to consider portion sizes and overall dietary goals. Moderation is key, as even healthier margarine options should be consumed in appropriate quantities. Additionally, individuals with specific dietary requirements, such as those following a vegan or dairy-free diet, should ensure that the margarine they choose is free from animal-derived ingredients.
In conclusion, regular margarine with 80% fat content, composite, tub, and with salt offers some nutritional benefits, such as being a source of healthy fats, vitamin E, and potential omega-3 fatty acids. However, it also carries risks related to trans fats, sodium content, and potential additives. As with any food product, it is important to make informed choices, read labels, and consider individual dietary needs and goals when incorporating margarine into a balanced diet.