The butter versus margarine question is an ongoing debate and one that’s close to Kiwi’s hearts. Discussion really focuses around two attributes – the first being taste and the second, health. As taste is a personal preference this article compares the nutritional profiles of both.

Butter
The Australia New Zealand Food Standards Code* considers ‘butter’ to be a product derived exclusively from milk and products obtained from milk, principally in the form of an emulsion of the type water-in-oil. It must contain no less than 80% milk fat and may contain water, salt, lactic acid producing micro-organisms and flavour-producing micro-organisms.

Butter is a natural product sourced from animal (dairy) fats and like most animal fats, has a high saturated fat content. Saturated fat is the ‘bad’ fat that raises LDL cholesterol (the bad type of cholesterol) making it damaging to the heart and therefore increasing the risk of cardiovascular disease. Although the fat profile of butter isn’t exactly positive, butter fans still embrace the creamy texture and flavour, its natural state and the absence of additives and oils. 

Unsalted butter provides the same creamy texture but without the salt (sodium) content, so if you’re concerned about your sodium intake opt for unsalted butter varieties. It can be used as a replacement in baking and cooking as well as a spread.  Butter is rich in the fat soluble vitamins (vitamins A, D, E and K).

Margarines
To be deemed a ‘margarine’ in New Zealand the product in question must contain no less than 800g of edible oil per kilogram (so must have an edible oil content of 80%)*. Products with any less are considered ‘spreads’ or ‘table spreads’.

When margarines first emerged it wasn’t uncommon for them to be high in unhealthy trans fats (trans fatty acids). However over time food manufacturers have worked hard to eliminate or reduce them due to their damaging role in the development of cardiovascular disease. Trans fats increase the ‘bad’ LDL cholesterol but also reduce HDL cholesterol (the ‘good’ type) making them a risk factor for heart disease. 

It definitely pays to check the nutrition information panel for the presence of trans fats and if they’re present in quantities greater than trace amounts, be mindful they’re as damaging as saturated fat. Unfortunately it’s not mandatory to declare the presence of trans fats in New Zealand (it is in some countries like America and Canada) so many manufacturers misleadingly declare them as ‘vegetable oils’ or ‘vegetable shortening’.

Generally speaking, oils obtained from plant sources (such as olive, sunflower, safflower, canola and avocado) will have lower levels of saturated fat compared to those sourced from animals. Two exceptions are coconut and palm oil – although sourced from plants, both are high in saturated fat.

Margarines based on polyunsaturated fats such as sunflower, safflower and soy-bean have the best nutrition profile as they lower cholesterol and promote heart health. Those based on monounsaturated fat are also good choices as they promote heart health. Examples include olive, canola and avocado oil based margarines. So although not a natural food, margarine offers health benefits that butter doesn’t. 

Margarine, like butter is a valuable source of the fat soluble vitamins. Some manufacturers now choose to fortify margarines with additional fat soluble vitamins, for example Vitamin A which is essential for good eyesight and Vitamin D which promotes strong bones and teeth. If the margarine has been fortified there must be a declaration on the front of pack.

Unsalted margarines or those with minimal amounts of added salt are preferable due to the influence sodium has on hypertension so look for claims such as ‘no added salt’ or ‘low salt’.

Conclusion
Ultimately, the choice comes down to personal preference – what suits your health, your values and your taste buds. Whether you choose butter or margarine, remember all fats contain the same number of kilojoules so if you’re trying to control your weight, lower your fat intake. When spreading, spread thinly and if you can see imprints of your teeth then you have spread too much. If you'd like to find out more about the different types of butter and margarines available at your supermarket, click here for our glossary.

*Reference Australia New Zealand Food Standards Code (the Code).

Endorsed by our New World Nutritionist  ||   Proudly Partnering with Parents Centre

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