Butter vs Margarine: Which Has Less Trans Fat?

Butter contains a small amount of naturally occurring trans fat (about 0.3–0.5 grams per tablespoon), while most modern stick margarines are made with zero trans fat per serving. However, the type of trans fat in butter is different from the industrially produced trans fat that health guidelines warn about, so the answer depends on what you mean by “trans fat.”

Formula

The calculator uses the typical trans fat content per tablespoon for each spread:

• Butter: about 0.4 grams of trans fat per tablespoon (range 0.3–0.5 g depending on the cow’s diet).
• Margarine (stick, non-hydrogenated): 0 grams of trans fat per tablespoon.

The formulas are:

Butter trans fat = tablespoons of butter × 0.4 g/tbsp

Margarine trans fat = tablespoons of margarine × 0 g/tbsp

Enter the number of tablespoons you plan to use, and the calculator gives the total trans fat in grams for each.

Worked Example

Using the default values (1 tablespoon of each):

• Butter: 1 × 0.4 = 0.4 g of trans fat
• Margarine: 1 × 0.0 = 0 g of trans fat

So for a single tablespoon, butter has about 0.4 grams of trans fat, while margarine has none.

What Is Trans Fat?

Trans fats are unsaturated fatty acids that have at least one double bond in the trans configuration, meaning the hydrogen atoms are on opposite sides of the carbon chain. This shape makes the fat more solid at room temperature and gives it a longer shelf life. There are two main types:

• Industrial trans fats – created by partially hydrogenating vegetable oils. These are the ones linked to increased LDL (bad) cholesterol and decreased HDL (good) cholesterol, raising heart disease risk.
• Ruminant trans fats – produced naturally in the stomachs of cows, sheep, and goats. Butter, cheese, and beef contain small amounts, mainly as conjugated linoleic acid (CLA) and vaccenic acid. Their health effects are less clear; some studies suggest CLA may have neutral or even beneficial effects, but the evidence is not conclusive.

Why Margarine Used to Be Worse

In the 20th century, margarine was made by partially hydrogenating vegetable oils, a process that created significant amounts of industrial trans fat. A typical stick margarine in the 1990s could contain 2–4 grams of trans fat per tablespoon. When the U.S. Food and Drug Administration (FDA) required trans fat to be listed on Nutrition Facts labels in 2006, manufacturers reformulated their products. Today, most stick margarines are made with fully hydrogenated oils (which contain no trans fat) or interesterified oils, and they show 0 grams of trans fat per serving. However, a product can legally claim “0 grams trans fat” if it contains less than 0.5 grams per serving, so a very small amount may still be present.

How to Choose a Spread

When comparing butter and margarine, check the Nutrition Facts label and the ingredient list. Here are practical tips:

• Look for 0 g trans fat on the label, but also check the ingredient list for “partially hydrogenated oil” – if present, the product still contains industrial trans fat.
• Choose margarines with liquid vegetable oil (like canola, olive, or soybean) as the first ingredient – these are lower in saturated fat.
• Butter is higher in saturated fat (about 7 g per tablespoon) than most margarines (1–3 g per tablespoon). Saturated fat also raises LDL cholesterol, but not as much as industrial trans fat.
• For baking, butter provides flavor and texture that margarine may not replicate. For spreading, a soft tub margarine with no trans fat and low saturated fat is a heart-healthier choice.

Common Misconceptions

Misconception 1: “Butter is natural, so it’s healthier.” Butter is natural, but it is still high in saturated fat and contains some trans fat. Natural does not automatically mean healthier.

Misconception 2: “All margarines are trans fat-free.” Some margarines, especially older-style sticks or those used in commercial baking, may still contain partially hydrogenated oils. Always read the label.

Misconception 3: “Trans fat from butter is just as bad as the industrial kind.” Most health agencies, including the World Health Organization, recommend eliminating industrial trans fats entirely, but they do not single out ruminant trans fats. The evidence for harm from ruminant trans fats is much weaker, and they are consumed in much smaller amounts.

Nutritional Comparison

Here is a typical per-tablespoon comparison (values may vary by brand):

• Butter: 100 calories, 11 g fat, 7 g saturated fat, 0.4 g trans fat, 30 mg cholesterol
• Margarine (stick, non-hydrogenated): 80–100 calories, 9–11 g fat, 1.5–3 g saturated fat, 0 g trans fat, 0 mg cholesterol
• Margarine (tub, soft): 60–80 calories, 6–9 g fat, 1–2 g saturated fat, 0 g trans fat, 0 mg cholesterol

Margarine also often contains added vitamins A and D, and some are fortified with plant sterols that can help lower cholesterol.

Cost and Availability

Margarine is generally cheaper than butter, especially if you buy store-brand tubs. Butter prices fluctuate with dairy markets, while margarine is made from vegetable oils, which are more stable in price. Both are available in most grocery stores. For those who prefer a buttery taste without the saturated fat, there are also “butter blends” that mix butter with vegetable oil – these typically have less saturated fat than pure butter but may contain a small amount of trans fat from the butter component.

Frequently Asked Questions

Is butter or margarine better for your heart?

Most cardiologists recommend soft tub margarines with no trans fat and low saturated fat over butter, because butter’s saturated fat raises LDL cholesterol. However, the difference is modest if you use small amounts. The American Heart Association suggests choosing spreads with liquid vegetable oil as the first ingredient and limiting total saturated fat to 5–6% of daily calories.

Does butter really have trans fat?

Yes, butter naturally contains about 0.3–0.5 grams of trans fat per tablespoon, primarily as conjugated linoleic acid (CLA) and vaccenic acid. This is a ruminant trans fat, which is different from the industrial trans fat in partially hydrogenated oils. The FDA allows butter to be labeled as having 0 grams because the amount per serving is below 0.5 grams.

Can I use margarine instead of butter in baking?

Yes, but the texture and flavor will differ. Butter contains about 16% water and 82% fat, while margarine has about 20% water and 80% fat. For cookies and cakes, you can substitute margarine 1:1, but the result may be slightly less tender and have a different taste. For pie crusts, butter is usually preferred for flakiness.

What is the difference between trans fat and saturated fat?

Both are types of fat, but they have different chemical structures and health effects. Saturated fat has no double bonds, while trans fat has at least one double bond in the trans configuration. Industrial trans fat raises LDL and lowers HDL, increasing heart disease risk more than saturated fat. Saturated fat raises LDL, but also raises HDL slightly. Current guidelines recommend limiting both, but trans fat is considered worse.

Is ghee a better option than butter or margarine?

Ghee is clarified butter, so it has the same fat profile as butter but without the milk solids. It contains about the same amount of saturated fat and trans fat per tablespoon. Ghee has a higher smoke point, making it good for frying, but it is not a healthier option in terms of trans fat or saturated fat.

How can I tell if a margarine has trans fat?

Read the Nutrition Facts label – look for “Trans Fat 0g” – and check the ingredient list for “partially hydrogenated oil.” If that phrase appears, the product contains some trans fat, even if the label says 0 grams (because of the 0.5 g rounding rule). Choose products with “fully hydrogenated” or “non-hydrogenated” oils instead.

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in t | Butter (tbsp) | tbsp | 1 | 0 | 20
in m | Margarine (tbsp) | tbsp | 1 | 0 | 20
out bt | Butter trans fat | g | t * 0.4 | 1
out mt | Margarine trans fat | g | m * 0.0 | 1