Margarine, light: Nutrition Facts
Generic food Fats and Oils
Margarine, light contains 346 kcal per 100 g. A typical serving of guideline amount on regular sandwich (14 g) provides about 48 kcal.
Roughly 98% of its calories come from fat, with 1% from carbohydrates and 0.4% from protein (estimated with general energy factors).
100 g provides 148% of the Daily Value for Vitamin A, 89% of the Daily Value for Vitamin E and 62% of the Daily Value for Vitamin K.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 346 kcal | |
| Total fat C | 37.9 g | 49% |
| Saturated fat C | 8.7 g | 43% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 586 mg | 25% |
| Total carbohydrates C | 1.2 g | 0.4% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 0.33 g | 0.7% |
| Vitamin A C | 1,330 µg | 148% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 3.7 µg | 19% |
| Vitamin E C | 13.4 mg | 89% |
| Vitamin K C | 74.6 µg | 62% |
| Thiamin (B1) C | 0.006 mg | 0.5% |
| Riboflavin (B2) C | 0.004 mg | 0.3% |
| Niacin (B3) C | 0.003 mg | 0% |
| Vitamin B6 C | 0 mg | 0% |
| Folate (B9) C | 1 µg | 0.3% |
| Vitamin B12 C | 0.06 µg | 3% |
| Choline C | 12.4 mg | 2% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 0.03 mg | 0.2% |
| Magnesium C | 1 mg | 0.2% |
| Phosphorus C | 6 mg | 0.5% |
| Potassium C | 45 mg | 1% |
| Zinc C | 0.02 mg | 0.2% |
| Copper C | 0.006 mg | 0.7% |
| Selenium C | 0 µg | 0% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 0.4%
- Carbohydrates 1%
- Fat 98%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein per 100 kcal0.095 gprotein density, useful for comparing foods with different calorie levels
- Water59 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 12.2 g |
|---|---|
| Polyunsaturated fat C | 14.9 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 12.7 g |
| SFA 4:0 C | 0.006 g |
| SFA 6:0 C | 0.002 g |
| SFA 8:0 C | 0.031 g |
| SFA 10:0 C | 0.054 g |
| SFA 12:0 C | 0.46 g |
| SFA 14:0 C | 0.25 g |
| SFA 16:0 C | 5.9 g |
| SFA 18:0 C | 1.7 g |
| MUFA 18:1 C | 11.9 g |
| PUFA 18:3 C | 2.2 g |
| PUFA 20:4 C | 0.008 g |
| MUFA 16:1 C | 0.044 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.17 g |
| MUFA 22:1 C | 0.013 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 396 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 1,300 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 59 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 1 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Margarine
Raw, cooked, dried and processed versions are separate records with their own measured values.
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | 339 | 0.51 g | 0.66 g | 37.8 g |
| Margarine-like spread, SMART BALANCE Light Buttery Spread | 337 | 0.02 g | 2 g | 36.4 g |
| Mayonnaise, reduced fat, with olive oil | 361 | 0.37 g | 0 g | 40 g |
| Margarine-like, vegetable oil-butter spread, tub, with salt | 362 | 1 g | 1 g | 40 g |
| Margarine-like spread, BENECOL Light Spread | 357 | 0 g | 5.7 g | 38.7 g |
| Margarine-like spread with yogurt, approximately 40% fat, tub, with salt | 330 | 2 g | 2 g | 35 g |
| Salad dressing, bacon and tomato | 326 | 1.8 g | 2 g | 35 g |
| Bacon and tomato dressing | 326 | 1.8 g | 2 g | 35 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in margarine?
100 g of margarine has 346 kcal. Guideline amount on regular sandwich (14 g): about 48 kcal. 1 individual container (5 g): about 17 kcal. 1 pat (7 g): about 24 kcal.
How much protein is in margarine?
Margarine contains 0.33 g of protein per 100 g (0.7% of the 50 g Daily Value), or 0.046 g in guideline amount on regular sandwich (14 g). About 0.4% of its calories come from protein.
How many carbs are in margarine?
Margarine has 1.2 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in margarine?
Margarine contains 37.9 g of fat per 100 g, of which 8.7 g is saturated (43% of the Daily Value).
What vitamins and minerals does margarine contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (148% DV), Vitamin E (89% DV), Vitamin K (62% DV) and Vitamin D (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in margarine?
100 g contains 586 mg of sodium, 25% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2710162. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.