Butter vs Margarine: What’s Really Better for Your Health?

Butter and margarine have long battled it out on supermarket shelves, but behind the scenes, the differences are more than skin-deep. One is a traditional food made simply from cream; the other, a product of industrial innovation. If you’ve ever wondered which spread deserves a place in your kitchen, here’s what you need to know.

1. Butter Is Rich in Fat-Soluble Vitamins

Butter—especially when made from grass-fed cow’s milk—is naturally rich in vitamins A, D, E, and K2. These fat-soluble nutrients are essential for healthy skin, strong bones, hormone balance, and immune function. Vitamin K2, in particular, helps direct calcium to bones instead of arteries, supporting heart health [1].

2. Butter Has a Long History of Use

Humans have consumed butter for thousands of years. It’s made with a simple, traditional method: churning cream. No chemical processing, no artificial additives—just real food with a rich, comforting flavour. This long history is a testament to its nutritional and cultural value.

3. Margarine Was Originally Developed as a Substitute—And It Has Industrial Roots

Margarine’s story begins in 1869, when Emperor Napoleon III offered a prize to anyone who could create a cheap alternative to butter for the military and the poor. French chemist Hippolyte Mège-Mouriès created the first version by emulsifying beef tallow with skimmed milk.

However, things changed dramatically in the early 20th century. As demand for inexpensive fats grew, manufacturers turned to refined vegetable oils like cottonseed oil, a byproduct of the cotton industry that was originally used to make soap and lubricants for machines. With the development of hydrogenation—a chemical process that solidifies liquid oils—these industrial oils were transformed into margarine and shortening.

One of the earliest and most well-known products, Crisco, was introduced by Procter & Gamble in 1911. It was made from hydrogenated cottonseed oil and originally marketed as a clean, modern alternative to animal fat. Despite its origins as a machine lubricant, it was heavily advertised for home cooking and quickly gained popularity, especially during World War II when butter was rationed.

Margarine, coloured yellow to resemble butter, became a kitchen staple—despite being a highly processed product with artificial origins.

4. Margarine Often Contains Highly Processed Ingredients

For decades, margarine was made using hydrogenated oils—a process that created trans fats, now widely linked to increased risk of heart disease, inflammation, and metabolic issues [2]. While many modern margarines have removed trans fats, they often still rely on refined seed oils like soybean, canola, and corn oil, which can oxidise easily when heated.

5. Butter Is Minimally Processed and Easy to Digest

Butter is composed of natural saturated fats and short-chain fatty acids, which are easy for the body to digest and use for energy. It's also free from synthetic additives and emulsifiers. For people sensitive to ultra-processed foods or looking to eat closer to nature, butter offers a simple and wholesome choice.

So, Which One Should You Choose?

If you're committed to holistic living and choosing foods that align with nature, tradition, and nourishment—grass-fed butter stands in a league of its own.

Unlike margarine, which was born in a lab and shaped by industry, butter is a time-honoured whole food. Grass-fed butter, in particular, is richer in nutrients like vitamin K2, omega-3 fatty acids, and CLA (conjugated linoleic acid)—compounds that support heart, brain, and cellular health.

It’s not just about the ingredients, but about the integrity of the process. Butter doesn’t need artificial colours, preservatives, or chemical modification to be valuable. It’s already complete—created by nature, honoured by tradition, and embraced by cultures for generations.

Whether you spread it on toast, cook with it, or stir it into your coffee, grass-fed butter offers a deeply nourishing, natural fat source that margarine simply can’t replicate.

References:

• Weston A. Price Foundation. “Vitamin K2: The Missing Nutrient for Heart and Bone Health.”

https://www.westonaprice.org/health-topics/abcs-of-nutrition/vitamin-k2-the-missing-nutrient-for-heart-and-bone-health/

• Harvard T.H. Chan School of Public Health. “The Truth About Fats: the Good, the Bad, and the In-Between.”

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

• History.com Editors. “Margarine’s Bizarre Origins.”

https://www.history.com/news/the-bizarre-history-of-margarine