Nutrition for Margarine

Calories, Protein, Vitamins and More

image of margarine source

Margarine Nutrition Summary

One cup of margarine (224 grams or 0.5 lb) contains 1606 calories and 0.4 grams of protein. Margarine consist of 17% water, 81% fat, and less than 1% of carbohydrates or protein.

Margarine is an excellent source of many nutrients, including Vitamin A, Vitamin K and Vitamin E.

In one cup of margarine:

  • Calories: 1606
  • Protein: 0.4 g
  • Fat: 180.8 g, (Saturated: 34 g)
  • Sodium: 1682.2 mg
There is no significant amounts of sugar, dietary fiber or cholesterol in margarine.

See the Margarine Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Margarine, regular, 80% fat, composite, stick, with salt.

Calories in Margarine

Margarine has 1606 calories per cup or 717 calories for every 100 grams. Most of its calories are from fat.

99.5% of calories in margarine are from fat.

Calories from Fat

The majority, or 99.5% of the calories in Margarine are from fat. Margarine is high in total fat, with 180.8 grams or 282% of recommended daily values per cup. Most of the fat in margarine are healthier unsaturated fats but it also contains a high amount of saturated fat, about 190% of recommended daily values.

Margarine is cholesterol free but has 33.3536 grams of trans fat.

  • Total fat: 180.8 g
  • Trans fat: 33.4 g
  • Saturated fat: 34 g
  • Monounsaturated fat: 87.1 g
  • Polyunsaturated fat: 54.4 g
There is no significant amounts of cholesterol in margarine.

Omega-3 and Omega-6 in Margarine

Margarine is a great source of healthy omega-3 fatty acids, containing a total of 4.57 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 4.57 g
Also a good source of omega-6 fatty acids, every cup of margarine contains a total of 50.6 grams of omega-6. In addition, a large portion of the omega-6 in margarine comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.19 g
  • linoleic acid: 49.84 g
The omega-6 to omega-3 ratio in margarine is 11.1: 1.

Calories Similar to Margarine

Some other fats or oils with similar calories to margarine by weight:

Protein in Margarine

A single cup of Margarine contains 0.4 grams of protein. Margarine is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.36 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in margarine.

Protein Similar to Margarine

Some other fats or oils with similar amounts of protein to margarine by weight:

Vitamins and Minerals in Margarine

An good source of many nutrients, margarine contains abundant amounts of Vitamin A, Vitamin K and Vitamin E. In fact, a single cup of margarine contains 262% of recommended daily values or 1834.6 ug of Vitamin A.

Vitamins in margarine (1 cup):
  • Vitamin a: 1834.6 ug
  • Riboflavin: 0.1 mg
  • Niacin: 0.1 mg
  • Vitamin c: 0.4 mg
  • Vitamin e: 20.2 mg
  • Folate: 2.2 ug
  • Vitamin b12: 0.2 ug
  • Vitamin k: 208.3 ug
Minerals in margarine (1 cup):
  • Calcium: 6.7 mg
  • Potassium: 40.3 mg
  • Iron: 0.1 mg
  • Magnesium: 6.7 mg
  • Phosphorus: 11.2 mg
  • Choline: 27.8 mg
There is no significant amounts of zinc, selenium, copper, manganese, thiamin, pantothenic acid or vitamin b6 in margarine.

Similar to Margarine for Vitamin A

Here are some other fats or oils with similarly abundant amounts of Vitamin A to margarine:

Flavonoids and Carotenoids in Margarine [3]

Margarine contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of margarine:

  • beta-carotene: 1366 ug

Margarine Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Margarine in Cooking

Margarine is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of margarine.

Friends and Relatives of Margarine

Foods commonly cooked with margarine: Other similar relatives:

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