Prepared and Processed / Condiments and Sauces
Margarine
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 831kcal / 2530kcal (32%) |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||||
Total Fat | 91.9 g/ 42g (218%) | ||||||
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Total Carbs | 0.5 g/ 348g (0.14%) | ||||||
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Vitamins
Vit A | 15.65 mcg RAE/ 700mcg RAE (2%) |
Vit B1 | 2.79 mg/ 1mg (232%) high |
Vit B2 | 0.25 mg/ 1mg (19%) source |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 14 mg/ 700mg (2%) |
Iron | 0 mg/ 12mg (0%) |
Sodium | 752 mg/ 1500mg (50%) |
What is this food?
Margarine is a spread made from vegetable oils, usually used in place of butter for cooking and baking. It’s mostly fat, so it adds richness and flavor to meals.
Why it matters to health
Because margarine is high in total fat (about 92g per 100g) and saturated fat (about 17g per 100g), frequent or heavy use can make it easier to exceed daily fat needs. It also has a lot of sodium (about 752mg per 100g), which can add up if you use it often. On the other hand, it has no cholesterol and contains no sugar, so it can fit into meals when used in the right amount. Since it’s calorie-dense (about 831 kcal per 100g), portion matters most—especially if you already have fats from other foods in the same meal.
Healthier tips
- Use a thin layer or small amount (think “spread lightly,” not “generous coating”).
- Balance your plate: pair it with rice or bread in proper portions, plus vegetables and a protein (fish, chicken, eggs, tofu, or beans).
- For snacks and breakfast, choose options that don’t rely heavily on spreads—e.g., whole fruit, yogurt, or eggs with veggies.
- If you’re cooking, consider methods like sautéing with a measured amount of oil instead of adding more spread.
- Watch sodium: if you also eat salty foods (processed meats, instant noodles, salted fish), go lighter on margarine.
Common Filipino dishes
Pandesal with margarine, Garlic buttered toast, Tuna or sardines sandwich with spread, Fried pastries with margarine, Pancakes with margarine
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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