Food · Fats and Oils
Margarine-like spread nutrition facts
A typical portion of margarine-like spread (1 tablespoon; 14 g, bENECOL Light Spread) has 50 calories and 0g of protein (USDA FoodData Central). USDA lists 25 descriptions of it: per 100 g they range from 43 calories (vegetable oil spread, fat free, liquid, with salt) to 727 (margarine-butter blend, soybean oil and butter).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Margarine-like spread, BENECOL Light Spread, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0g
- more than 0% of 8,218 USDA reference foods
- Calories per 100 g
- 357
- more than 80% of reference foods
- Sodium per 100 g
- 670mg
- more than 89% of reference foods
1 tablespoon weighs 14 g in USDA's record for Margarine-like spread, BENECOL Light Spread (FDC 171035).
Where the calories come from: 6% carbohydrate, 94% fat and 0% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 171035), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of margarine-like spread USDA describes
Margarine-butter blend, soybean… has the most calories per 100 g (727); the fewest: Fat free, liquid (43)
Every nutrient in this record (71)
The portion is 1 tablespoon (14 g); % DV is for that portion.
Energy, macronutrients and sugars (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0 g | 0 g | 0% |
| Total lipid (fat) | 5.42 g | 38.7 g | 7% |
| Carbohydrate, by difference | 0.80 g | 5.71 g | 0% |
| Ash | 0.26 g | 1.86 g | |
| Energy | 50.0 kcal | 357 kcal | |
| Water | 7.52 g | 53.7 g | |
| Fatty acids, total trans | 0.31 g | 2.21 g | |
| Fatty acids, total saturated | 0.67 g | 4.77 g | 3% |
| Fatty acids, total monounsaturated | 2.65 g | 18.9 g | |
| Fatty acids, total polyunsaturated | 1.67 g | 11.9 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 0.56 mg | 4.00 mg | 0% |
| Iron, Fe | 0 mg | 0 mg | 0% |
| Magnesium, Mg | 0.14 mg | 1.00 mg | 0% |
| Phosphorus, P | 0.56 mg | 4.00 mg | 0% |
| Potassium, K | 0.56 mg | 4.00 mg | 0% |
| Sodium, Na | 93.8 mg | 670 mg | 4% |
| Zinc, Zn | 0 mg | 0 mg | 0% |
| Copper, Cu | 0 mg | 0 mg | 0% |
| Manganese, Mn | 0 mg | 0 mg | 0% |
Vitamins (16)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 192 µg | 1,370 µg | |
| Vitamin A, RAE | 192 µg | 1,370 µg | 21% |
| Vitamin E (alpha-tocopherol) | 5.21 mg | 37.2 mg | 35% |
| Tocopherol, beta | 0.0098 mg | 0.070 mg | |
| Tocopherol, gamma | 1.93 mg | 13.8 mg | |
| Tocopherol, delta | 0.36 mg | 2.58 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Thiamin | 0.0017 mg | 0.012 mg | 0% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0 mg | 0 mg | 0% |
| Vitamin B-6 | 0 mg | 0 mg | 0% |
| Vitamin K (Dihydrophylloquinone) | 1.72 µg | 12.3 µg | |
| Vitamin K (phylloquinone) | 7.91 µg | 56.5 µg | 7% |
Fatty acids (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0050 g | 0.036 g | |
| SFA 16:0 | 0.38 g | 2.74 g | |
| SFA 18:0 | 0.23 g | 1.67 g | |
| SFA 20:0 | 0.021 g | 0.15 g | |
| MUFA 18:1 | 2.59 g | 18.5 g | |
| PUFA 18:2 | 1.36 g | 9.72 g | |
| PUFA 18:3 | 0.31 g | 2.19 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.019 g | 0.14 g | |
| MUFA 16:1 | 0.010 g | 0.074 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.038 g | 0.27 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0034 g | 0.024 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| SFA 15:0 | 0.00028 g | 0.0020 g | |
| SFA 17:0 | 0.0050 g | 0.036 g | |
| SFA 24:0 | 0.00042 g | 0.0030 g | |
| TFA 18:1 t | 0.26 g | 1.84 g | |
| TFA 18:2 t not further defined | 0.023 g | 0.17 g | |
| PUFA 20:2 n-6 c,c | 0.0052 g | 0.037 g | |
| MUFA 16:1 c | 0.010 g | 0.074 g | |
| MUFA 18:1 c | 2.34 g | 16.7 g | |
| PUFA 18:2 n-6 c,c | 1.34 g | 9.56 g | |
| MUFA 22:1 c | 0.0034 g | 0.024 g | |
| MUFA 17:1 | 0.0057 g | 0.041 g | |
| Fatty acids, total trans-monoenoic | 0.26 g | 1.84 g | |
| Fatty acids, total trans-polyenoic | 0.053 g | 0.38 g |
Source: USDA FoodData Central, FDC 171035: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in margarine-like spread?
50 in 1 tablespoon (14 g) of bENECOL Light Spread; 43 to 727 per 100 g across USDA's descriptions.
How much protein is in margarine-like spread?
0g in 1 tablespoon; 0 g per 100 g.
How much sodium is in margarine-like spread?
95mg in 1 tablespoon; 670 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov