Butter vs. Margarine: Which One Is Healthier?

For decades, butter was considered the gold standard of spreads, prized for its creamy texture and rich taste. Then came margarine — a more modern alternative that has found its way onto supermarket shelves around the globe. But when you're deciding what to spread on your toast in the morning, a question arises: which is truly the healthier choice — butter or margarine?

The debate over which is better isn't new. Since the opening of the first margarine factory, Benedikt Klein Margarinewerke, in 1871, the German population — and much of the world — has been split into two camps: Team Butter, praising its traditional, natural production and taste; and Team Margarine, advocating for its healthier fats and sustainable manufacturing. But is there a definitive answer?

How Are Butter and Margarine Made?

The fundamental difference between butter and margarine lies in their origins and production processes.

Butter is an animal-derived product. It's made by churning cream — usually from cow’s milk, though sheep and goat milk can also be used. The cream is separated from milk using a centrifuge, then churned until the fat globules break, releasing the butterfat. The result is a thick, rich mass — the butter we’re all familiar with.

Margarine, on the other hand, is primarily plant-based. It’s made from vegetable oils like canola, sunflower, olive, or flaxseed oil blended with water. However, under current food regulations, up to 2% animal fat is allowed in margarine — making many varieties unsuitable for strict vegans. To combine oil and water, emulsifiers are added, along with flavorings, colorings, and stabilizers. Through additional industrial processing, margarine gets its final consistency and taste.

Nutritional Breakdown: Is Butter Really That Unhealthy?

Butter is rich in saturated fats, which account for about two-thirds of its fat content. While saturated fats naturally occur in the body and are essential for various functions — including acting as messengers and supporting the nervous system — consuming them in excess has been linked to higher LDL cholesterol levels and an increased risk of cardiovascular diseases and type 2 diabetes.

According to the German Federal Center for Nutrition (BZfE), saturated fats should make up no more than 10% of your daily energy intake. However, it’s worth noting that butter’s high fat content has a smaller impact on cholesterol than once believed.

Butter also contains a range of valuable nutrients, such as vitamins A, D, and E, as well as potassium, calcium, and phosphorus. These nutritional benefits are especially potent in organic, alpine, or pasture butter — made from milk produced by grass-fed cows. Such diets enhance the presence of omega-3 fatty acids in the final product. Conversely, industrial feed and silage, such as corn-based fodder, tend to reduce omega-3 levels.

What About Margarine?

The oils used to make margarine are typically high in monounsaturated and polyunsaturated fats, which are considered "good" fats. These help lower bad cholesterol and assist in the absorption of fat-soluble vitamins. The specific nutritional content of margarine depends on the type of oil used. For instance, linseed and canola oil margarine are richer in omega-3 fatty acids, while margarine made from sunflower oil tends to be higher in omega-6.

Unlike butter, margarine can be fortified with additional nutrients, especially vitamins A, D, K, and E. Some versions are also enriched with plant sterols, which have cholesterol-lowering properties. However, this can pose a risk for people without elevated cholesterol levels, as overconsumption may lead to side effects. In such cases, it’s best to choose margarine without these added sterols — and consult a healthcare provider if you have high cholesterol.

To mimic butter’s consistency and taste, manufacturers often include additional additives such as emulsifiers, aromas, starches, gelatin, and preservatives. Oils must also undergo partial solidification — a process known as hydrogenation — which can create trans fats. These fats, like saturated fats, increase cholesterol levels and carry a higher risk of heart disease.

While trans fats do exist in butter, they naturally occur in small amounts. Industrially created trans fats, once common in margarine, are significantly more harmful. Fortunately, most countries have taken steps to eliminate them.

Butter vs. Margarine: The Environmental Perspective

Environmental concerns also play a role in this debate. Producing butter requires a large amount of milk — roughly 25 liters for a single kilogram — and therefore more cows, which contributes to higher greenhouse gas emissions. According to environmental health sources, producing one kilogram of butter results in approximately 25 kilograms of CO2 emissions, compared to only 0.7 kilograms for margarine.

On the flip side, margarine production — especially when involving palm oil — has been linked to deforestation and loss of biodiversity, particularly in tropical rainforests. Sustainable and certified palm oil can minimize this impact, but consumers need to pay close attention to labeling.

If environmental sustainability is a key concern, organic butter from grass-fed cows is considered a better option, both for animal welfare and for reducing the ecological footprint of food production.

So… Which Should You Choose?

There’s no simple answer. Both spreads have their pros and cons.

• Choose butter if you prefer a natural product with no additives and enjoy the classic taste. Opt for organic or pasture-raised versions to gain more health benefits and reduce environmental impact.

• Choose margarine if you want a cholesterol-conscious option rich in unsaturated fats and fortified with essential vitamins. Just make sure to check labels for hydrogenated oils or artificial additives, and consider options that are environmentally friendly and palm oil-free.

Ultimately, both butter and margarine are calorie-dense foods, averaging around 720 calories per 100 grams. Moderation is key, regardless of your choice.

The Bottom Line

In direct nutritional comparison, margarine takes a slight lead — especially in regions where trans fats are strictly regulated or banned. However, quality matters more than generalizations. Not all margarines are healthy, just as not all butters are bad.

If you enjoy both, there’s no need to give up either. Just balance your diet, keep portions reasonable, and focus on whole, minimally processed foods alongside your favorite spread. Whether you're Team Butter or Team Margarine, the healthiest choice will always be the one informed by quality, moderation, and personal health needs.