Butter vs Margarine: Calories, Nutrition & Which Is Better?
One tablespoon of butter (~14g) has about 100 calories, and one tablespoon of stick margarine has almost exactly the same — also around 100 calories. Both are essentially pure fat, so the calorie count barely differs; the real difference between them is the type of fat and how it's processed, not the calorie total.
🧈 Butter
Calories per 100g: 717 kcal
Per 1 tablespoon (14g): ~100 kcal
Protein: 0.9g · Carbs: 0.1g · Fat: 81g (per 100g)
Fiber: 0g per 100g
Best for: flavor in baking, sauces and finishing dishes
🧈 Margarine (stick)
Calories per 100g: ~717 kcal
Per 1 tablespoon (14g): ~100 kcal
Protein: ~0.2g · Carbs: ~0.9g · Fat: ~80g (per 100g)
Fiber: 0g per 100g
Best for: spreading, everyday cooking, cholesterol-conscious diets (check label)
Butter vs Margarine: side-by-side comparison
| Factor | 🧈 Butter | 🧈 Margarine (stick) | Better choice |
|---|---|---|---|
| Calories (per 100g) | 717 kcal | ~717 kcal | Tie — both pure fat |
| Calories (per tablespoon) | ~100 kcal | ~100 kcal | Tie |
| Protein (per 100g) | 0.9g | ~0.2g | Negligible either way |
| Carbs (per 100g) | 0.1g | ~0.9g | Negligible either way |
| Fat type | Saturated (dairy) | Varies — often unsaturated plant oil, check for trans fat | Depends on brand |
| Cholesterol | Contains dietary cholesterol | Typically cholesterol-free | Margarine, for cholesterol-conscious diets |
| Typical serving size | 1 tablespoon (~14g) | 1 tablespoon (~14g) | — |
| Weight loss suitability | Same — portion, not type, is what matters | Same — portion, not type, is what matters | Tie |
| Muscle gain suitability | Neither contributes meaningful protein | Neither contributes meaningful protein | Tie |
| Best use case | Baking, browning, flavor-forward dishes | Everyday spreading, some heart-healthy diets | Depends on goal |
Butter values come from the CalorieMetrica nutrition database. Margarine is not yet a dedicated CalorieMetrica database entry, so the figures shown use standard generic reference values for stick margarine (~80% fat) — treat them as an approximation, since actual margarine nutrition varies significantly by brand and formulation. Always check the product label for exact figures, especially for trans fat content. See the Food Compare tool and Meal Planner.
Calories: butter vs margarine
Both butter and margarine are almost entirely fat, and fat delivers about 9 calories per gram no matter its source — so the calorie totals land in nearly the same place: roughly 100 kcal per tablespoon for either one.
This is one of the rare comparisons where the calorie question genuinely isn't the interesting part. Whether you spread butter or margarine on toast, you're adding roughly the same calorie load per tablespoon — the meaningful differences lie in fat composition, not calorie count.
Where totals do shift is in reduced-fat spreads, which blend in water or air to cut calories per tablespoon by 30–50%. Those aren't traditional butter or margarine, but worth knowing about if calories are your main concern.
Nutrition comparison
Butter is a dairy product and a natural saturated fat, and it contains a small amount of dietary cholesterol along with fat-soluble vitamins A, D, E and K in trace amounts. Its flavor comes from milk solids that survive the churning process.
Margarine is made from vegetable oils and is typically cholesterol-free, but its exact fat profile varies enormously by brand — some tub margarines are formulated to be high in unsaturated fat, while older-style stick margarines historically used partially hydrogenated oils containing trans fats. Regulations in most countries have sharply reduced trans fat in margarine, but it's still worth checking the label, since not all products are equal.
Because margarine isn't a single standardized food the way butter is, the safest approach is to read your specific product's nutrition panel rather than relying on a generic average — the numbers above are a reasonable estimate, not a guarantee for any particular brand.
Which is better for weight loss?
Neither — this is a near-total tie on calories. A tablespoon of either fat lands around 100 kcal, so weight-loss strategy here comes down to portion control (measuring rather than free-pouring or over-spreading), not choosing one over the other.
If you're managing a tight calorie budget, a reduced-fat spread (butter or margarine blend) can meaningfully cut calories per tablespoon, though it changes the cooking behavior of the fat. Track your daily target with the TDEE Calculator and plan meals in the Meal Planner.
Which is better for muscle gain?
Neither contributes meaningfully to protein intake — both are essentially pure fat. If you're in a calorie surplus for muscle gain, either one is a fine way to add calories to a meal, but neither should be counted on for protein. Set your protein target with the Protein Calculator and get your protein from dedicated sources like eggs, chicken, yogurt or legumes.
Which is healthier overall?
This depends more on the specific product than on the butter-vs-margarine label. Butter is a natural, minimally processed saturated fat; some nutrition guidance suggests limiting saturated fat for heart health, in which case a trans-fat-free margarine made from unsaturated oils may be the better everyday choice.
But not all margarines are equal — some older or lower-quality products still use partially hydrogenated oils, which carry their own cardiovascular concerns. If you have cholesterol, heart disease or another condition affecting your fat choices, check labels carefully and follow your clinician's guidance rather than a general rule of thumb.
Practical meal examples
Weight-loss cooking (~50 kcal): 1/2 tablespoon butter or margarine (~50 kcal) to sauté vegetables — either works the same here.
Muscle-gain baking (~300 kcal for the batch): 3 tablespoons butter or margarine (~300 kcal) in a pancake or muffin batter alongside eggs and oats for added calories.
Balanced daily spread (~100 kcal): 1 tablespoon on toast or vegetables — measure it rather than eyeballing to keep either fat in check. Build any of these in the Meal Planner.
FAQs: butter vs margarine
Which has fewer calories, butter or margarine?
They're essentially the same — both run close to 100 kcal per tablespoon, since both are almost entirely fat. Calorie count isn't the meaningful difference between them.
Is margarine healthier than butter?
It depends on the specific product. Some margarines are formulated with unsaturated fats and no trans fat, which some nutrition guidance favors over butter's saturated fat — but quality varies widely by brand, so check the label.
Which has more protein, butter or margarine?
Neither has meaningful protein — both are essentially pure fat with trace amounts of protein and carbohydrate.
Can I eat butter or margarine every day?
In moderate, measured amounts, yes — either fits into most diets. Large daily amounts of either add up quickly in calories and saturated or trans fat, so portion control matters more than the choice between them.
Does margarine contain trans fat?
Modern margarines in most countries are largely trans-fat-free due to regulation, but older formulations and some products can still contain small amounts. Always check the nutrition label for your specific brand.
Which is better for baking, butter or margarine?
Butter is generally preferred for flavor and browning in baking, while margarine can work as a substitute, though texture and taste may differ slightly depending on the brand's fat blend.
Related pages
Keep going
Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, or find your calorie target with the TDEE Calculator.
📊 Butter values come from the CalorieMetrica nutrition database. Margarine figures are generic reference estimates, since margarine is not yet a dedicated database entry — actual values vary by brand and formulation. See Data Sources.