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Margarine Calories
Plant-based spreadable fat
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 | 2.13 g | 11% |
| Trans fat | 0.08 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) | 15 g | 108 kcal |
| 1 serving (small) | 20 g | 143 kcal |
| 2 tablespoon (double) | 28 g | 201 kcal |
| 1 serving (medium) | 30 g | 215 kcal |
| 1 serving (large) | 50 g | 359 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
Is Margarine healthier than butter?
Margarine is not automatically healthier than butter; the fat profile depends on the product. Some margarines contain less saturated fat than butter, but recipes vary. Compare the saturated and trans fat information for the specific product rather than assuming all margarine is the same.
Can you bake with Margarine instead of butter?
Yes, Margarine can replace butter in many cakes, cookies, and other baked goods. The result may differ because margarine and butter have different water content and flavor; use a baking recipe that specifies margarine when texture matters.
Why does Margarine separate when melted?
Margarine can separate when heated because it is an emulsion of fat and water. Gentle heating and stirring can help it melt more evenly, but separation is normal and does not mean it has gone bad.
Can Margarine be used for frying?
Margarine can work for gentle sautéing, but it is generally not the best choice for deep-frying. Its water content can cause splattering, and its heat tolerance varies by product; use an oil intended for high-heat frying instead.
Can you freeze Margarine?
Yes, Margarine can be frozen in an airtight package. Thaw it in the refrigerator before use; freezing may change its texture, so it can work better in cooking or baking than as a smooth spread afterward.
How long does Margarine last after opening?
Margarine lasts best when kept covered in the refrigerator after opening. Follow the storage and date instructions on the package, and use a clean knife each time; prolonged exposure to warmth and air can affect its flavor and quality.
Can Margarine be left out on the counter?
Margarine may soften at room temperature, but it should not be left out for extended periods. Keep it refrigerated between uses and take out only what you need; warmth can shorten its usable life and affect its texture.
Why does Margarine make cookies spread?
Margarine can make cookies spread if the dough is too warm, contains too much fat, or uses a soft spreadable variety. Chill the dough before baking and use a recipe formulated for margarine to help the cookies keep their shape.
Does Margarine work in buttercream frosting?
Yes, Margarine can be used in buttercream, but the frosting will usually taste less buttery and may have a softer texture. Choose a firm baking margarine rather than a very soft spread, and chill the frosting if it becomes difficult to pipe.
Why does Margarine taste different from butter?
Margarine tastes different from butter because it is made primarily from vegetable oils rather than milk fat. Its flavor also varies with the oils and flavorings used, so the difference is more noticeable in recipes where butter is a main flavor.
Margarine Vitamins & Minerals
Vitamins
Vitamin A
95.76µg · 11% DV
Vitamin E
1.27mg · 8% DV
Vitamin K
3.46µg · 3% DV
B2
0mg · 0% DV
Minerals
Sodium
98mg · 4% DV
Potassium ⭐
3.36mg · 0% DV
Phosphorus
0.56mg · 0% DV
Calcium
0.42mg · 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?
Margarine is a spreadable fat made from vegetable oils. It is used as a butter alternative at the table and in cooking and baking; Teremyağ is a familiar brand in Turkey.
Its soft texture makes it easy to spread, while its mild, fairly neutral taste works with toast, sandwiches and breakfast toppings. It can also be used in pastries or for sautéing, depending on the dish. Margarine is energy-dense and mostly fat, with 80.7 g of fat per 100 g. For a lighter meal, use a thin layer on bread or measure it into recipes rather than adding it freely.
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
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Margarine Fat Profile
SATURATED
2.13g
MONOUNSATURATED
5.47g
POLYUNSATURATED
2.21g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.