Should you spread butter, choose margarine, or try olive oil?

With so many mixed messages online, it’s easy to be confused — especially when some advice seems to change with the times.

In this article, we focus only on clear, up-to-date research and guidance from trusted sources like the NHS, British Heart Foundation, and peer-reviewed studies.

No trends, no scare stories — just facts.

Why this matters

Fats are essential — they help absorb vitamins, support brain health, and keep you feeling full. But not all fats behave the same way in the body.

Some are linked with better heart health, while others (especially in excess) can raise the risk of disease.

Butter, margarine, and olive oil each have very different fat profiles, levels of processing, and health effects — and not all spreads are equal.

The Evidence: Fat by Fat

Butter

• Butter is around 80% fat, with most of that being saturated fat — the type that can raise LDL (‘bad’) cholesterol when eaten in excess.

• Per tablespoon, butter contains roughly 7g of saturated fat, which is over a third of the NHS daily limit for women (20g) and a quarter for men (30g). [1]

• A major 2025 study following over 221,000 adults found that higher butter intake was associated with higher mortality, including heart disease. Swapping 10g/day of butter for plant oils was linked to a 17% lower risk of death. [2]

• That said, small amounts of butter — used occasionally and within a balanced diet — are unlikely to cause harm for most healthy people.

Salted vs unsalted butter:

Nutritionally, they’re nearly identical — except salted butter contains added salt, usually around 1.5–2g of salt per 100g. That’s about 0.3g of salt per tablespoon, which can add up if you're watching your blood pressure.

If you're cooking or baking, unsalted butter gives more control over salt levels. But keep in mind — the saturated fat content is the bigger concern for heart health, regardless of salt.

That said, small amounts of butter — used occasionally and within a balanced diet — are unlikely to cause harm for most healthy people. But replacing it with plant-based oils or olive oil is generally the healthier long-term choice.

Margarine & Spreads

The term "margarine" covers a wide range of products:

• Older hard margarines — once high in trans fats — have now been phased out of UK supermarkets. Modern spreads are typically free from industrial trans fats, though trace amounts may still appear in some processed or imported foods

  
  

• Modern soft vegetable spreads are usually made from oils like rapeseed, sunflower or linseed. These tend to be:

  • Low in saturated fat

  • Free from trans fats

  • High in unsaturated fats (the type associated with better heart health)

  
  

• Cholesterol lowering spreads are also fortified with plant sterols or stanols, which have been shown to lower LDL cholesterol by 7–12% when consumed at recommended levels (1.5–3g/day). [4]

  
  

However — and this is important — spreads vary significantly between brands. Look for options that are:

• Non-hydrogenated

• Low in saturated fat

• High in mono- or polyunsaturated fats

• Free from unnecessary additives (if that matters to you)

Are Margarine and Spreads Ultra-Processed?

Yes — most margarines and soft vegetable spreads are classed as ultra-processed foods (UPFs).

This means they’re made using industrial processes and often contain ingredients you wouldn’t use at home, such as emulsifiers, flavourings, stabilisers, and added vitamins.

Ultra-processed doesn’t mean “automatically unhealthy” — what matters is how the food fits into your overall diet.

Some spreads — especially those made with healthy oils or fortified with plant sterols — can lower cholesterol and support heart health. The concern comes when UPFs dominate the diet and displace whole foods.

Most research linking UPFs to poor health outcomes is observational — so it doesn’t prove cause and effect — but the overall pattern is strong and consistent. [5]

High UPF intake has been linked to increased risks of heart disease, type 2 diabetes, and early death. [6]

If you're aiming to cut down on ultra-processed foods, butter or olive oil may feel like a simpler choice — though their health profiles still differ.

Olive Oil

Especially extra-virgin olive oil (EVOO), which is mechanically extracted from olives without heat or chemicals.

• Per tablespoon, EVOO contains just 1.9g saturated fat and over 10g of heart-healthy monounsaturated fat.

• RCTs have shown that olive oil raises LDL cholesterol far less than butter, and improves overall cholesterol balance. [2]

• A 2018 meta-analysis found that plant oils, including olive oil, consistently lowered LDL and total cholesterol more effectively than saturated fats like butter. [3]

• The Mediterranean diet, which is rich in extra-virgin olive oil, is consistently linked to a lower risk of cardiovascular events and mortality.

  
  

Olive oil is also minimally processed and fits easily into everyday meals — whether on toast, salads, or cooked vegetables.

Bottom line

If you’re choosing based on health alone:

1. Extra-virgin olive oil is the strongest choice overall — supported by RCTs and long-term evidence.

2. Modern soft spreads made with healthy oils are a good second, especially for managing cholesterol — though they are ultra-processed.

3. Butter is best kept for occasional use, particularly if you're managing cholesterol or cardiovascular risk. If used, unsalted is the better choice for lower salt.