Butter vs Margarine / Spreads
Side-by-side comparison, when-to-use-each guide, and instant conversion. Reviewed for 2026.
Baking (gives structure, flavour, Maillard browning), pastry, sauces, anything where butter flavour matters.
Spreading on toast, lower saturated fat intake, dairy-free needs, cost.
| Aspect | Butter | Margarine / Spreads |
|---|---|---|
| Saturated fat/100g | ~50-55g | ~10-30g (spreads vary widely) |
| Trans fats | Trace (natural CLA) | Banned in UK (2020) for artificial trans fats |
| Baking suitability | Excellent | Varies — check 'suitable for baking' label |
| Dairy free | No | Depends on product |
| Flavour | Rich, complex | Neutral or vegetable oil flavour |
Frequently asked
Is butter worse for your heart than margarine?
The evidence has shifted. Trans fat margarines were worse than butter. Modern spreads (sunflower, olive) have better saturated fat profiles than butter. The UK diet debate has moved on — current NHS guidance focuses on overall dietary pattern rather than butter vs spread, and both fit a healthy diet in moderation.
Can I substitute spread for butter in baking?
Only if the label says 'suitable for baking'. Spreads with high water content (>50%) don't behave like butter in cakes and pastry — cakes can be dense or collapse. Block-style baking spread (e.g. Stork blocks) works for most baking. Soft tub spreads generally don't.
Frequently asked questions
Is butter worse for your heart than margarine?
The evidence has shifted. Trans fat margarines were worse than butter. Modern spreads (sunflower, olive) have better saturated fat profiles than butter. The UK diet debate has moved on — current NHS guidance focuses on overall dietary pattern rather than butter vs spread, and both fit a healthy diet in moderation.
Can I substitute spread for butter in baking?
Only if the label says 'suitable for baking'. Spreads with high water content (>50%) don't behave like butter in cakes and pastry — cakes can be dense or collapse. Block-style baking spread (e.g. Stork blocks) works for most baking. Soft tub spreads generally don't.