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Butter vs margarine

Butter and margarine have the same estimated satiety score: 1 out of 5. Margarine has fewer calories: 533 kcal per 100 g, versus 717 for butter, so the same calories come with more grams of food.

Two fats for spreading and cooking. The margarine here is a tub margarine with 60% fat (USDA FNDDS, FDC ID 2710160).

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173430 and 2710160

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • Neither is a meaningful source of protein: 0.1 and 0 g per 100 kcal.
  • Margarine has fewer calories: 533 kcal per 100 g, versus 717 for butter, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Unsalted butter; Margarine, tub, 60% fat, salted.
NutrientButterserving: 10 g (0.4 oz)Margarineserving: 10 g (0.4 oz)Difference
Calories717 kcal per 100 g (3.5 oz)72 kcal per serving533 kcal per 100 g (3.5 oz)53 kcal per serving−184 kcal per 100 g (3.5 oz)−18 kcal per serving
Protein0.9 g per 100 g (3.5 oz)0.1 g per serving0.2 g per 100 g (3.5 oz)0 g per serving−0.7 g per 100 g (3.5 oz)−0.1 g per serving
Carbohydrates0.1 g per 100 g (3.5 oz)0 g per serving0.9 g per 100 g (3.5 oz)0.1 g per serving+0.8 g per 100 g (3.5 oz)+0.1 g per serving
of which sugars0.1 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving−0.1 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat81.1 g per 100 g (3.5 oz)8.1 g per serving59.8 g per 100 g (3.5 oz)6 g per serving−21.3 g per 100 g (3.5 oz)−2.1 g per serving
of which saturated50.5 g per 100 g (3.5 oz)5.1 g per serving12.1 g per 100 g (3.5 oz)1.2 g per serving−38.4 g per 100 g (3.5 oz)−3.8 g per serving
Water16.2 g per 100 g (3.5 oz)1.6 g per serving37.6 g per 100 g (3.5 oz)3.8 g per serving+21.4 g per 100 g (3.5 oz)+2.1 g per serving
Protein per 100 kcal0.1 g0 g−0.1 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Margarine minus Butter. Source: USDA FDC 173430 and 2710160.

Per typical serving

With typical servings, 10 g (0.4 oz) of butter has about 72 kcal and 0.1 g of protein, and 10 g (0.4 oz) of margarine about 53 kcal and 0 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Butter and margarine have the same estimated satiety score: 1 out of 5.

  • Butter: Calculation: 1 (base) − 2 (very high energy density: 717 kcal/100 g) + 0 (protein: 0.1 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 16.2 g of water, under 70) = −1; raised to the minimum of 1.
  • Margarine: Calculation: 1 (base) − 2 (very high energy density: 533 kcal/100 g) + 0 (protein: 0.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 37.6 g of water, under 70) = −1; raised to the minimum of 1.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Butter

On the numbers it does not stand out from margarine in protein, calories, or fiber, so taste, price, or habit can decide.

Margarine

On the numbers it does not stand out from butter in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Butter. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Margarine. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Butter: every nutrient, frequently asked questions, and similar foods.
  • Margarine: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Butter, without salt (FDC ID 173430).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Margarine, tub (FDC ID 2710160).accessed .