Butter vs. 'Not' Butter

Butter, margarine, and “buttery” oil-based spreads have one thing in common: All consist almost entirely of fat. So, is one product better for you than another? It all depends on the product’s saturated fat and/or trans fat content, both of which raise LDL ("bad") cholesterol and increase the risk for coronary heart disease.

These tips can help you find the least harmful butter and butter spreads:

• Choose products with the lowest amount of saturated and trans fat. Both of these fats are listed on the food label.

• Select nonhydrogenated butter spreads; avoid products containing partially hydrogenated oil.

• Buy “light” butter and spreads, which offer fewer calories per serving but still are nearly 100 percent pure fat.

• Opt for spreads and whipped products, which are lower in saturated and trans fat, over solid sticks, which are higher in saturated and trans fat.

Going by the numbers

Here's a list of calories, overall fat, saturated fat, and trans fat content for a variety of butter and non-butter spreads. One serving is equal to one tablespoon for all listed products.

• Take Control Light Spread: 45 calories; 5 grams fat; 0.5 gram saturated fat; no trans fat

• Smart Balance Spread, Light: 45 calories; 5 grams fat; 1.5 grams saturated fat; no trans fat

• Benecol Light: 50 calories; 5 grams fat; 0.5 grams saturated fat; no trans fat

• I Can’t Believe It’s Not Butter Light: 50 calories; 5 grams fat; 1 gram saturated fat; no trans fat

• Land O’ Lakes Light Butter: 50 calories; 6 grams fat; 3.5 grams saturated fat; no trans fat

• Blue Bonnet Spread: 60 calories; 7 grams fat; 1 gram saturated fat; no trans fat

• Parkay Spread: 60 calories; 7 grams fat; 1.5 grams saturated fat; no trans fat

• Shedd’s Spread Country Crock: 60 calories; 7 grams fat; 1.5 grams saturated fat; 0.5 gram trans fat

• Promise Buttery Spread: 80 calories; 8 grams fat; 1.5 grams saturated fat; no trans fat

• I Can’t Believe It’s Not Butter: 80 calories; 8 grams fat; 2 grams saturated fat; no trans fat

• Imperial Vegetable Oil Spread: 80 calories; 9 grams fat; 2 grams saturated fat; 2.5 grams trans fat

• Smart Balance Spread: 80 calories; 9 grams fat; 2.5 grams saturated fat; no trans fat

• Challenge Butter with Canola Oil: 92 calories; 10.5 grams fat; 6.3 grams saturated fat; no trans fat

Source: Product packaging