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Margarine Calories
Plant-based spread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Margarine (14 g) has 100 calories. That works out to 717 calories per 100 g. It contains 0.1 g of carbs, 0 g of protein, 11.3 g of fat and 0 g of fiber. Its 95.8 µg of Vitamin A covers 11% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Margarine Nutrition Facts
Selected: 1 tablespoon (medium) · 14 g
100
KCAL / 14G
Carbs
0.1g
· 0% DV
Protein
0g
· 0% DV
Fat
11.3g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Margarine nutrition facts table · 1 tablespoon (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Margarine?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 14 g | 100 kcal |
| 1 teaspoon (medium) | 5 g | 36 kcal |
| 1 slice (thin) | 10 g | 72 kcal |
| 1 slice (thick) | 18 g | 129 kcal |
| 1 serving (small) | 20 g | 143 kcal |
| 1 serving (medium) | 30 g | 215 kcal |
| 1 serving (large) | 40 g | 287 kcal |
| 100 g | 100 g | 717 kcal |
| 1 pack (whole) | 250 g | 1793 kcal |
Calculated from 717 calories per 100 g.
Frequently Asked Questions About Margarine
What is margarine made from?
Margarine is made mainly from vegetable oils, which are blended and processed to create a spreadable texture. Ingredients vary by product and country, so the label is the best way to check which oils and other ingredients a particular tub contains.
Can you bake with margarine?
Yes, margarine can work in many cakes, cookies and pastries. Results may differ from recipes made with butter, especially when the margarine is soft or spreadable, so use a baking-specific variety when the recipe depends on a firm fat.
Can margarine be used instead of butter?
Yes, margarine can replace butter in many everyday uses, including spreading and some cooking. It may not behave the same in every recipe, because its water and fat content can change the texture of baked goods.
Is margarine suitable for frying?
Some margarines can be used for frying, but soft spreads are not always suitable for high heat. They may contain water and splatter, so check the product instructions and choose a variety specifically intended for cooking.
Does margarine need to be refrigerated?
Yes, keep margarine refrigerated, particularly after opening. Close the container between uses and avoid leaving it out for long periods; this helps preserve its texture and limits exposure to air and contaminants.
Can you freeze margarine?
Yes, margarine can be frozen, although thawing may affect its texture and make it separate. Freeze it in a well-sealed container, then thaw it in the refrigerator and stir it if the texture has changed.
How can you tell if margarine has gone bad?
Discard margarine if it smells rancid or sour, has an unusual color, or shows mold. Follow the date and storage directions on the package, and do not taste it to check whether it is safe.
Does margarine contain trans fats?
The amount of trans fat in margarine depends on the product and where it is made. Many modern spreads contain little or none, but recipes vary; check the nutrition and ingredient labels rather than assuming all margarine is the same.
Is margarine better for cholesterol than butter?
Margarine made from vegetable oils contains no dietary cholesterol, while butter does. The comparison also depends on the types of fat in each product, so look at saturated fat on the labels when choosing between them.
Is margarine a healthy choice?
Margarine can be a practical alternative to butter, especially when its fat profile is lower in saturated fat. Products differ, so compare labels and use it as one part of a varied eating pattern rather than treating every margarine as equivalent.
Margarine Vitamins & Minerals
Vitamins
Vitamin A
95.76µg · 11% DV
Vitamin E
1.26mg · 8% DV
Vitamin K
8.4µg · 7% DV
Vitamin D
1.05µg · 5% DV
Minerals
Sodium
98mg · 4% DV
Selenium
0.07µg · 0% DV
Phosphorus
0.7mg · 0% DV
Potassium ⭐
3.36mg · 0% DV
Margarine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Margarine
To burn the 100 calories in 1 tablespoon (medium) (14 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Margarine?
Becel yağ is a margarine-style spread made from plant oils, intended for spreading on bread and for use in cooking. It is commonly used at breakfast, in sandwiches, and in recipes where a soft, spreadable fat is convenient.
Its texture is smooth and easy to spread, with a generally mild flavour that works alongside both savoury and sweet toppings. It is high in fat and energy, while providing very little protein or carbohydrate. Use a thin layer on toast, or add a small amount to vegetables or a pan when cooking; its mild taste lets other ingredients come through.
How Nutritious Is Margarine?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Margarine Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Margarine Contain Allergens?
No known major allergens
Which Diets Is Margarine Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Margarine Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.48g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.