If you want a spread lower in saturated fat, compare the actual nutrition panels for butter and margarine at the same weight. A soft spread made with oils rich in unsaturated fats can be an option. The word margarine alone cannot tell you the saturated fat content, and blends vary by recipe.
Choose the spread for the job you need. For toast, taste and how much you spread matter. For baking, follow the recipe or use a product intended for baking, since products can contain different amounts of fat and water.
- Compare saturated fat per 100 g and your usual amount.
- Check sodium if you are comparing salted and unsalted options.
- Read the ingredient list for dairy and other allergens.
- Use a product that suits the recipe when baking.
In this guide
Section 1 of 5
Compare butter, margarine and blends
Butter is a dairy product. Margarine and other spreads use fats or oils according to their recipes and may include additional ingredients. HealthHub recommends choosing fats higher in unsaturated fat in place of fats higher in saturated fat. Use the panel to see how the two products you are holding compare. HealthHub’s guide to choosing fats
| What you are choosing for | What to check |
|---|---|
| Toast | Taste, texture and the amount you spread |
| Less saturated fat | Grams per 100 g across the products |
| Less sodium | Sodium per 100 g and the amount used |
| Baking | The recipe and the product’s intended use |
| Avoiding milk | Ingredients and allergen information |
Section 2 of 5
Calculate the amount on your toast
Suppose spread A lists 48 g of saturated fat per 100 g and spread B lists 20 g per 100 g. Using 5 g of A gives 2.4 g of saturated fat. Using 10 g of B gives 2 g. These figures are examples. The amount used changes the comparison, so check both the label and what goes on your toast. HealthHub’s guide to food labels
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Section 3 of 5
Choose for a recipe as well as for nutrition
A soft tub spread may be convenient on bread. A block may be easier to measure or may suit a specific baking method. Follow the recipe for pastry and cakes, particularly where fat texture matters. If you want to switch, choose a recipe tested with that kind of spread rather than assuming the same amount will produce the same result.
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Section 4 of 5
Check salt and allergens separately
Salted and unsalted versions can differ, so compare the sodium figures if that matters to you. A plant-oil spread can still contain dairy ingredients. If someone needs to avoid milk because of allergy, check the ingredient and allergen information and use their individual care guidance.
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Section 5 of 5
Butter and margarine questions
Is every soft spread lower in saturated fat than butter?
Compare the exact products using the same weight.
Does unsalted tell me about the fat?
Check saturated fat separately. The salt description answers a different question.
Can I choose by the front of the tub alone?
Use it to find options, then read the nutrition panel and ingredients for the decision.