Hemp Oil vs Margarine: The Ultimate Verdict

Hemp oil is a unique type of oil that has gained significant popularity in recent years, thanks to its rich nutrient profile. Margarine, on the other hand, has long been a staple in many kitchens as a substitute for butter.

So, which one should you choose? I’ve got you covered with this full comparison. Let’s get started!

Comparing hemp oil vs margarine 

	Hemp oil/hemp seed oil	Margarine (hard stick)	Margarine (soft)
Solid or Liquid?	Liquid	Solid	Solid
Smoke Point (Fahrenheit)	330 degrees	410-430 degrees	410-430 degrees
Primary Fat	Polyunsaturated	Monounsaturated	Monounsaturated
Taste	Grassy	Buttery	Buttery
Good for Cooking…	Raw, low heat	Raw, low heat, moderate heat	Raw, low heat, moderate heat
Allergens	Hemp seed, cannabis	Soy, corn, etc	Soy, corn, etc
Gluten-free?	Yes	Yes	Yes
Keto?	Yes	Yes	Yes
Paleo?	Yes	No	No
Vegan?	Yes	Yes	Yes

Differences between hemp oil and margarine 

First things first, let’s understand the basics. Hemp oil is derived from the hemp plant’s seeds, while margarine is a a plant-based spread made from vegetable oils (usually corn, safflower, soybean, and canola oil) and emulsifiers, offering a creamy texture and versatility.

Hemp oil is typically extracted through a cold-press method, ensuring minimal heat exposure to preserve its nutrients. On the other hand, margarine is usually produced by hydrogenating vegetable oils, which transforms them into a solid form.

Hemp oil is renowned for its nutty flavor, making it a delightful addition to salad dressings, dips, and smoothies. It’s also commonly used in skincare products, like coconut oil, due to its moisturizing properties. Margarine, on the other hand, is often used as a butter substitute in baking and cooking. Its smooth texture and mild taste make it a versatile ingredient in a variety of dishes.

Baking and cooking with hemp oil vs margarine 

Hemp oil has a relatively low smoke point, typically around 330°F. This means it’s best used in low-heat cooking or as a finishing oil to drizzle over dishes. For instance, you can sauté vegetables in hemp oil at medium heat, but avoid using it for deep-frying or high-temperature cooking.

On the other hand, margarine has a higher smoke point, usually around 410°F to 430°F, depending on the brand. This makes it suitable for higher-temperature cooking methods such as sautéing or pan-frying meats and vegetables. But really, margarine is most often used as a substitute for butter in baking soft cookies and pastries.

Can hemp oil and margarine be substituted for each other?

While hemp oil and margarine have distinct flavors and properties, they can be substituted for each other in certain recipes with a few considerations. When swapping hemp oil for margarine, keep in mind that hemp oil has a thinner consistency and a more pronounced nutty, somewhat grassy taste. Therefore, it’s best to use it in recipes that can accommodate these characteristics, such as salad dressings, dips, or pesto.

If you’re substituting margarine for hemp oil, be aware that margarine has a higher moisture content and a milder flavor. This makes it a suitable choice for recipes like quick breads, cakes, or pie crusts that benefit from a richer texture and less pronounced taste. However, it’s important to note that the substitution may alter the final result, so experimentation and adjustment of other ingredients may be necessary.

Nutrition: Hemp oil vs margarine 

Hemp oil is rich in essential fatty acids, including omega-3 and omega-6, which are beneficial for heart health. It’s also a great source of vitamin E, which acts as an antioxidant. However, hemp oil is higher in calories than margarine, for those who are counting.

Some margarines are fortified with vitamins and minerals, such as vitamin D and omega-3 fatty acids, which can be beneficial for those following specific dietary requirements. However, some varieties may contain trans fats or high levels of saturated fats, so it’s essential to read labels and choose brands with healthier fat profiles. Opting for plant-based margarines made from healthier oils, like olive or coconut oil, can be a smarter choice.

Here’s a summary of the fat composition of 1 tablespoon of hemp oil vs hard and soft margarine:

Per tablespoon (15mL)	Hemp oil/hemp seed oil	Margarine (hard stick)	Margarine (soft)
Calories	125	100	102
Polyunsaturated	11 g	3.4 g	3.0 g
Monounsaturated	2 g	5.5 g	6.3 g
Saturated	1 g	2.1 g	1.6 g
Trans	0 g	0 g	0 g
Total Fat	14 g	11.3 g	11.2 g
Cholesterol	0	0	0

The primary fat source is bolded.

How to store hemp oil and margarine 

Hemp oil should be stored in a cool, dark place, away from direct sunlight or heat sources, which can cause the oil to oxidize. I find it’s best to refrigerate hemp oil to extend its shelf life.

As for margarine, it’s best kept refrigerated, especially in warmer climates. However, if you go through it quickly, storing it in a cool pantry may suffice. Avoid exposing margarine to excessive heat or direct sunlight, as it can affect its texture and flavor.

Hemp oil vs margarine: The ultimate verdict

Ultimately, hemp oil and margarine are two very different ingredients. Hemp oil is a liquid and best used as a finishing oil, whereas margarine is a spreadable alternative to butter for baking, cooking, or simply spreading on toast.

So, margarine definitely has its advantages. However, hemp oil emerges as the clear winner for me. Its natural, unprocessed nature and wealth of nutritional benefits, plus its pleasant nutty flavor make hemp oil a more wholesome and enticing option.

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