Calories in Margarine: Nutrition Facts & Serving Sizes
Per 1 stick (113g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One teaspoon of margarine (4.7g) contains 34 calories, and a full stick (113g) contains approximately 813 calories. Per 100g, margarine provides 719 calories, 0.9g of protein, 0.9g of carbs, and 80.5g of fat. The fat profile breaks down as 16.7g saturated, 39.3g monounsaturated, and 20.9g polyunsaturated per 100g. Vitamin A is the standout micronutrient at 819mcg per 100g due to fortification. Vitamin E comes in at 3.1mg per 100g. Margarine contains zero cholesterol, which distinguishes it from butter, though the saturated fat content at 16.7g per 100g is still substantial. Sodium is high at 943mg per 100g, which is an important consideration for people monitoring sodium intake. At comparable calorie density to butter (717 vs 719 per 100g), margarine offers minimal caloric advantage over its dairy counterpart.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 stick (113g) | 812.5 | 1g | 1g | 91g | 0g |
| 1 tsp (5g) | 33.8 | 0g | 0g | 3.8g | 0g |
| 100g | 719 | 0.9g | 0.9g | 80.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 719 | 36% |
| Protein | 0.9g | 2% |
| Total Fat | 80.5g | 103% |
| Saturated Fat | 16.7g | 84% |
| Total Carbohydrates | 0.9g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 943mg | 41% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 16.7g | 6% |
| Calcium | 30mg | 2% |
| Potassium | 42mg | 1% |
| Vitamin A | 819mcg | 91% |
| Vitamin C | 0.2mg | 0% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 3mg | 1% |
| Phosphorus | 23mg | 2% |
| Folate | 1mcg | 0% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Margarine
Margarine is primarily a cooking fat and spread, and its role in a fitness diet depends almost entirely on quantity. At 719 calories per 100g, it is calorie-dense by nature of being an almost pure fat product. Used in small amounts (one teaspoon at 34 calories), it adds minimal calories to a meal. Used in larger quantities, it can significantly increase the calorie content of otherwise lean meals.
The monounsaturated fat content at 39.3g per 100g is the most nutritionally relevant fat in margarine. Monounsaturated fats are associated with better lipid profiles and are the same type of fat found in high quantities in olive oil. The polyunsaturated fat content at 20.9g per 100g includes omega-6 fatty acids from the vegetable oils used in production.
Margarine is fortified with vitamin A at 819mcg per 100g and vitamin E at 3.1mg per 100g. While these are meaningful micronutrient contributions, they come from artificial fortification rather than the food's natural composition. Vitamin A supports immune function and vision, while vitamin E acts as a fat-soluble antioxidant.
For anyone tracking macros, margarine is a straightforward fat source used primarily in cooking. Modern margarines have largely eliminated trans fats, which were a significant health concern in earlier formulations. When choosing margarine, selecting products with zero trans fats and lower sodium is advisable for those using it regularly.
Dietary Considerations
Margarine is gluten-free and contains zero cholesterol, making it a common butter substitute for those avoiding dietary cholesterol. It is technically vegan (made from vegetable oils rather than dairy), though some formulations include whey or other dairy derivatives, so checking the label matters if strict veganism is the goal. Margarine is not suitable for keto diets if portion sizes are large, as the calorie density makes it easy to overshoot fat targets. For weight loss, margarine provides no advantage over butter in terms of calories but eliminates cholesterol. The high sodium content at 943mg per 100g is a relevant concern for people managing blood pressure. Some products still contain small amounts of trans fats from partial hydrogenation, so checking for zero trans fats on the nutrition label is recommended.
Daily Intake (100g)
100g of margarine provides 36% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in margarine?
Margarine contains 719 calories per 100g. One teaspoon (4.7g) contains approximately 34 calories, and one stick (113g) contains about 813 calories. It is nearly identical in calorie density to butter.
Is margarine good for weight loss?
Margarine is not a weight loss food. At 719 calories per 100g, it is one of the most calorie-dense foods available. Small amounts in cooking are manageable, but it adds calories quickly and should be measured carefully during a calorie deficit.
Does margarine have protein?
Margarine contains only 0.9g of protein per 100g. It is essentially a pure fat product and is not a meaningful protein source. A teaspoon provides less than 0.1g of protein.
Is margarine healthier than butter?
Margarine and butter have nearly identical calorie counts (719 vs 717 per 100g). Margarine contains zero cholesterol vs butter's roughly 215mg per 100g, and modern margarines have eliminated most trans fats. However, butter is a natural product while margarine is processed from vegetable oils. Neither has a clear health advantage when used in similar small amounts.
Is margarine keto-friendly?
Margarine is low in carbs at 0.9g per 100g, so it technically fits a ketogenic macro profile. However, the high calorie density (719 per 100g) and high sodium content (943mg per 100g) mean most keto dieters prefer other fat sources like butter, olive oil, or coconut oil.
Does margarine contain trans fats?
Modern margarine formulations in most markets have eliminated trans fats or reduced them to trace levels. The USDA data for this product shows 0g of trans fat per 100g. However, some older or cheaper brands may still contain partial hydrogenation. Always check the nutrition label to confirm zero trans fats.
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