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Covering the spreads: tracking down the best butters & margarines.

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Talk about confusing. These days, butters, margarines, and other spreads all sound good for you.

Most have "0 grams trans," according to the labels, though they still deliver some heart-damaging trans fat. Many crow about their healthy olive, canola, or flaxseed oil, though they may contain too little to matter. And some boast about their "buttery taste," though almost all margarines and other spreads try to mimic butter.

Five minutes in the spreads aisle could make your head feel like whipped butter. Luckily, buying a decent spread is pretty simple. Look for one that doesn't contain partially hydrogenated oil and that has as little saturated fat as possible. (Our Best Bites have no more than 1.5 grams of sat fat per one-tablespoon serving.)

Here are some examples to help you decode the confusing claims that crowd spread labels.

Information compiled by Amy Johnson.

OFF BALANCE?

"Patented blend to help improve cholesterol ratio," says the big print on the front of Smart Balance's tubs. Few people read the small print on the back.

"The right blend of fats may improve the important cholesterol ratio when at least 2/3 of the fat intake in the diet comes from this product, or our Food Plan," it notes. That's what people ate in studies that tested Smart Balance's impact on cholesterol.

Regular (not Light) Smart Balance has more saturated fat (2.5 grams per tablespoon) than our Best Bites (1.5 grams or less). The extra sat fat might not be bad if at least 2/3 of your fat came from Smart Balance. But few people fall into that category.

Instead, most of us get plenty of saturated fat from foods like cheese, chicken, and even low-fat milk, yogurt, and ice cream. So you're better off with a spread with less sat fat (like our Best Bites) to "balance" the sat fat in the rest of your diet.

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0 GRAMS TRANS

"0 grams trans per serving," announce most tub labels. But that doesn't necessarily mean they're totally free of trans fat. According to the Food and Drug Administration, if a food has less than 0.5 grams of trans in a serving, the label can say "0 grams."

So "0 grams trans" really means 0.3 grams of trans fat in a tablespoon of Benecol Light or I Can't Believe It's Not Butter! Original, 0.4 grams in Blue Bonnet or regular Country Crock, and 0.5 grams (0.47 grams, actually) in Land O'Lakes Fresh Buttery Taste spread. (Most of those numbers come from the Web site of competing spread Smart Balance, not from the companies, which are mum on trans levels below 0.5 grams.)

Is 0.3 or 0.4 grams of trans fat too little to worry about? It may matter more than you think. In 2004, a panel of scientists advising the FDA considered a limit of 2 grams of trans per day. So a spread that's labeled "0 grams trans" could supply nearly a quarter of a day's limit in every tablespoon. That's not trivial.

On the other hand, a tablespoon is roughly equal to three pats (or three teaspoons) of butter, and many people use less than that on a slice or two of toast.

Our advice: Make sure there's no "partially hydrogenated" oil in the ingredients list. That way, you know the spread won't have any added trans fat. (Don't worry about "hydrogenated" or "fully hydrogenated" oil. Neither has trans fat.) Then look for as little saturated fat as possible.

We found several dozen spreads--our Best Bites--that have no partially hydrogenated oil and no more than 1.5 grams of sat fat per serving (see chart on p. 15). Our favorites: Country Crock Omega Plus and Plus Light, Olivio Light and regular, Promise activ Light and regular, Promise Light, Promise Buttery, Smart Balance Light with Extra Virgin Olive Oil and Omega Light, and Smart Beat Smart Squeeze. (Squeezes work well on corn on the cob, cooked vegetables, and other hot foods.)

BUTTER UP

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A tablespoon of butter has 7.5 grams of saturated fat--a third of a day's worth. It also has 0.4 grams of naturally occurring trans fat, which does as much harm as the artificial trans in partially hydrogenated oil. Yet some people insist on butter no matter what.

If that's you, check out Land O'Lakes delicious Light Butter with Canola Oil. Thanks to added oil and water, it has just 2 grams of sat fat per tablespoon and SO calories (butter has 100).

That beats Land O'Lakes Light Whipped Butter or Balade Light Butter (3 grams of sat fat), Country Crock Spreadable Butter with Canola Oil or Olivio Spreadable Butter with Canola & Olive Oil (3.5 grams), Land O'Lakes Butter with Olive Oil (4 grams), Breakstone's Spreadable Butter with Canola Oil (4.5 grams), and Smart Balance 50/50 Butter Blend (5 grams).

Land O'Lakes Light Butter with Canola Oil isn't low enough in saturated fat for a Best Bite, but it's as close as butter gets.

STICKY BUSINESS

When it comes to baking cookies or cakes, a regular (non-light) tub spread like Promise Buttery is fine. (In some recipes, you can even get away with oil.) But to get a flaky pie crust, you need a solid fat. What are your choices?

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Forget butter (7.5 grams of saturated fat in every tablespoon) and stick margarines like Land O'Lakes (2 grams of sat fat plus 2.5 grams of trans fat).

At first glance, Earth Balance Vegan Buttery Sticks ("No trans. Non-hydrogenated.") sounds great. But each tablespoon has 4.5 grams of saturated fat. That's close to lard's 5 grams (and the 5 grams in Earth Balance Natural Shortening).

In contrast, you get less sat fat in Promise sticks (2.5 grams per tablespoon), Crisco (3 grams), or I Can't Believe It's Not Butter? Cooking & Baking (3.5 grams). But they're made with partially hydrogenated oil, so odds are that the "0 grams trans fat" on the labels really means 0.4 grams of trans in every tablespoon. (That equals the naturally occurring trans fat in a tablespoon of butter.)

Your best bet? Promise sticks probably do the least damage. But no stick is harmless, so save that pie-baking for the holidays.

HEART(SORT OF)RIGHT

"Made with ingredients to help reduce cholesterol," says the Smart Balance HeartRight Light label. Well, yes and no. Here's the scoop on the three main claims on HeartRight's label:

* Plant sterols have been shown in clinical studies to help reduce cholesterol, Yes, by about 10 percent. And HeartRight has 1.7 grams per tablespoon, more than the 1.0 gram in Promise activ. (Benecol has 0.85 grams of sterols, but it also has 0.3 grams of trans fat you don't need.)

* Omega-3 DHA/EPA promotes heart health. The catch: Each tablespoon of HeartRight (as well as Smart Balance's Omega spreads) has just 32 milligrams of EPA plus DHA (the two key omega-3 fats in fish). That's what you'd get in about half a teaspoon of salmon.

The rest of the spreads' omega-3s are ALA (alpha-linolenic acid). ALA which is why you'll see "omega-3" claims on spreads like Olivio, Country Crock Omega Plus (or Plus Light), Promise, Land O'Lakes Margarine, Fleischmann's, I Can't Believe It's Not Butter! Mediterranean Light, and Earth Balance.

EPA and DHA are more likely to cut the risk of heart attacks than ALA. But the smidgen in Smart Balance HeartRight may not matter.

* Vitamin E ... potent antioxidant. High doses of vitamin E may raise the risk of dying of heart disease. Luckily, HeartRight's low levels are safe.

Bottom line: HeartRight Light is a Best Bite, and its plant sterols make it even better. But it's not as good as its label implies.

TRANSPAM

"Masterfully blended oil for the demands of high heat cooking," crows the designer can of PAM Professional Cooking Spray. With 0 calories, 0 trans fat, and 0 saturated fat in each serving, what's not to like.)

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A "serving" of most cooking sprays is one-third of a second, according to the labels. What if you take longer to coat a pan? According to the company, a 1-second spray of PAM has 7 calories and less than 1 gram of fat. That's darn good.

Exception: PAM Professional. Unlike other sprays, it contains partially hydrogenated oil. We estimate that a 1-second spray has around 0.2 grams of trans fat. Hold down the nozzle for three seconds and you could be dispensing a third of your trans limit for the whole day.

With seven kinds of amateur PAM and at least a dozen other companies' sprays available, who needs a Professional?

Our advice: buy an oil spritzer from a store like Bed Bath & Beyond or Williams-Sonoma and keep refilling it yourself.
SHMEAR VS. SHMEAR

Best Bites ([check][check]) are free of partially hydrogenated oil
and have no more than 1.5 grams of saturated fat per tablespoon.
Within each section, spreads are ranked from least to most traps
fat, then sat fat, calories, and sodium. (For tubs made with
partially hydrogenated oil, we ranked from least to most sat fat,
then calories and sodium.)

                 Tubs & Squeezes (1 Tbs.)
                 (made without partially
                 hydrogenated oil)                      Calories

[check][check]   I Can't Believe It's Not Butter!
                   Fat Free                                5
[check][check]   Promise Fat Free                          5
[check][check]   Smart Beat Smart Squeeze                  5
[check][check]   Country Crock Omega Plus Light           50
[check][check]   Olivio Light                             50
[check][check]   Promise Light or Promise active
                   Light (1)                              50
[check][check]   Country Crock Whipped Easy Squeeze       60
[check][check]   I Can't Believe It's Not Butter!
                   Original Squeezable                    60
[check][check]   Promise activ                            70
[check][check]   Canoleo Soft                            100
[check][check]   Smart Balance HeartRight Light           50
[check][check]   Smart Balance Omega Light (1)            50
[check][check]   Smart Balance Light, except
                   HeartRight and Omega (1)               50
[check][check]   Country Crock Omega Plus                 70
[check][check]   Parkay Squeeze                           70
[check][check]   Promise Buttery                          80
[check][check]   Olivio                                   80
[check][check]   Canora Harvest Original                 100
                 Smart Balance Whipped Low Sodium         70
                 Smart Balance--any non-light variety
                   except Whipped Low Sodium (1)          80
                 Earth Balance (1)                        90

                 Tubs (made with partially
                 hydrogenated oil) (1 Tbs.)

                 Fleischmann's Light                      40
                 Benecol Light                            50
                 Blue Bonnet Light                        40
                 Brummel St Brown (1)                     50
                 Move Over Butter                         50
                 Country Crock Light                      50
                 I Can't Believe It's Not Butter!
                   Light (1)                              50
                 I Can't Believe It's Not Butter!
                   Sweet Cream St Calcium                 50
                 Country Crock Calcium plus Vitamin D     50
                 Parkay Light                             50
                 Country Crock Honey Spread               60
                 Fleischmann's--made with Olive Oil
                   or Original (1)                        60
                 Blue Bonnet                              60
                 Benecol                                  70
                 Canoleo 100% Canora                     100
                 Country Crock                            60
                 Fleischmann's, unsalted                  70
                 Parkay                                   70
                 Country Crock Churn Style                80
                 Land O'Lakes Fresh Buttery Taste         70
                 I Can't Believe It's Not Butter!
                   Mediterranean Blend                    80
                 I Can't Believe It's Not Butter!
                   Original                               80
                 Land O'Lakes Country Morning Blend      100
                 Land O'Lakes                            100

                 Sticks (1 Tbs.)

                 Earth Balance Vegan Buttery             100
                 Promise                                  80
                 I Can't Believe It's Not Butter!
                   Cooking & Baking                      100
                 Blue Bonnet Light                        50
                 Parkay Light                             50
                 Mrs. Filbert's                           70
                 Blue Bonnet                              80
                 Parkay                                   80
                 Country Crock Spreadable                 80
                 Imperial                                 80
                 Land O'Lakes Fresh Buttery Taste         90
                 Fleischmann's Unsalted                  100
                 Fleischmann's Original                  100
                 Land O'Lakes                            100
                 Land O'Lakes Country Morning Blend      100

                 Butter' (1 Tbs., tub unless noted)

                 Land O'Lakes Light with Canora Oil       50
                 Balade Light--with DHA Omega 3
                   or regular (1)                         50
                 Land O'Lakes Whipped Light               50
                 Land O'Lakes Whipped, unsalted           50
                 Land O'Lakes Whipped                     50
                 Land O'Lakes Light, stick                50
                 Country Crock Spreadable with
                   Canora Oil                             80
                 Olivio Spreadable with Canola &
                   Olive Oil                              80
                 Land O'Lakes with Olive Oil              90
                 Breakstone's Spreadable with Canora
                   Oil                                   100
                 Land O'Lakes Spreadable with Canora
                   Oil                                   100
                 Smart Balance 50/50 Butter Blend,
                   stick (1)                             100
                 Butter, any brand, stick                100 (2)

                 Shortening (1 Tbs.)

                 Pure lard, any brand                    120 (2)
                 Earth Balance Natural Shortening        130
                 Spectrum Naturals Organic               110
                 Crisco, stick or tub (1)                 10

                 Cooking & Baking Sprays

[check][check]   I Can't Believe It's Not Butter!,
                   Parkay, or other refrigerated pump
                   sprays (5 pumps) (1)                    0
[check][check]   PAM (except PAM Professional),
                   Crisco, or other aerosol cooking
                   sprays (1-sec. spray) (1)              10
                 PAM Professional (1-sec. spray)          10

                 Tubs & Squeezes (1 Tbs.)
                 (made without partially                 Sat Fat
                 hydrogenated oil)                         (g)

[check][check]   I Can't Believe It's Not Butter!
                   Fat Free                              0
[check][check]   Promise Fat Free                        0
[check][check]   Smart Beat Smart Squeeze                0
[check][check]   Country Crock Omega Plus Light          1
[check][check]   Olivio Light                            1
[check][check]   Promise Light or Promise active
                   Light (1)                             1
[check][check]   Country Crock Whipped Easy Squeeze      1
[check][check]   I Can't Believe It's Not Butter!
                   Original Squeezable                   1
[check][check]   Promise activ                           1
[check][check]   Canoleo Soft                            1
[check][check]   Smart Balance HeartRight Light          1.5
[check][check]   Smart Balance Omega Light (1)           1.5
[check][check]   Smart Balance Light, except
                   HeartRight and Omega (1)              1.5
[check][check]   Country Crock Omega Plus                1.5
[check][check]   Parkay Squeeze                          1.5
[check][check]   Promise Buttery                         1.5
[check][check]   Olivio                                  1.5
[check][check]   Canora Harvest Original                 1.5
                 Smart Balance Whipped Low Sodium        2
                 Smart Balance--any non-light variety
                   except Whipped Low Sodium (1)         2.5
                 Earth Balance (1)                       3

                 Tubs (made with partially
                 hydrogenated oil) (1 Tbs.)

                 Fleischmann's Light                     0.5
                 Benecol Light                           0.5
                 Blue Bonnet Light                       1
                 Brummel St Brown (1)                    1
                 Move Over Butter                        1
                 Country Crock Light                     1
                 I Can't Believe It's Not Butter!
                   Light (1)                             1
                 I Can't Believe It's Not Butter!
                   Sweet Cream St Calcium                1
                 Country Crock Calcium plus Vitamin D    1
                 Parkay Light                            1
                 Country Crock Honey Spread              1
                 Fleischmann's--made with Olive Oil
                   or Original (1)                       1
                 Blue Bonnet                             1
                 Benecol                                 1
                 Canoleo 100% Canora                     1
                 Country Crock                           1.5
                 Fleischmann's, unsalted                 1.5
                 Parkay                                  1.5
                 Country Crock Churn Style               1.5
                 Land O'Lakes Fresh Buttery Taste        2
                 I Can't Believe It's Not Butter!
                   Mediterranean Blend                   2
                 I Can't Believe It's Not Butter!
                   Original                              2
                 Land O'Lakes Country Morning Blend      2.5
                 Land O'Lakes                            3

                 Sticks (1 Tbs.)

                 Earth Balance Vegan Buttery             4.5
                 Promise                                 2.5
                 I Can't Believe It's Not Butter!
                   Cooking & Baking                      3.5
                 Blue Bonnet Light                       1
                 Parkay Light                            1
                 Mrs. Filbert's                          1.5
                 Blue Bonnet                             2
                 Parkay                                  2
                 Country Crock Spreadable                1.5
                 Imperial                                1.5
                 Land O'Lakes Fresh Buttery Taste        2
                 Fleischmann's Unsalted                  2
                 Fleischmann's Original                  2
                 Land O'Lakes                            2
                 Land O'Lakes Country Morning Blend      2.5

                 Butter' (1 Tbs., tub unless noted)

                 Land O'Lakes Light with Canora Oil      2
                 Balade Light--with DHA Omega 3
                   or regular (1)                        3
                 Land O'Lakes Whipped Light              3
                 Land O'Lakes Whipped, unsalted          3.5
                 Land O'Lakes Whipped                    3.5
                 Land O'Lakes Light, stick               3.5
                 Country Crock Spreadable with
                   Canora Oil                            3.5
                 Olivio Spreadable with Canola &
                   Olive Oil                             3.5
                 Land O'Lakes with Olive Oil             4
                 Breakstone's Spreadable with Canora
                   Oil                                   4.5
                 Land O'Lakes Spreadable with Canora
                   Oil                                   4.5
                 Smart Balance 50/50 Butter Blend,
                   stick (1)                             5
                 Butter, any brand, stick                7.5 (2)

                 Shortening (1 Tbs.)

                 Pure lard, any brand                    5 (2)
                 Earth Balance Natural Shortening        5
                 Spectrum Naturals Organic               6
                 Crisco, stick or tub (1)                3

                 Cooking & Baking Sprays

[check][check]   I Can't Believe It's Not Butter!,
                   Parkay, or other refrigerated pump
                   sprays (5 pumps) (1)                  0
[check][check]   PAM (except PAM Professional),
                   Crisco, or other aerosol cooking
                   sprays (1-sec. spray) (1)             0
                 PAM Professional (1-sec. spray)         0.2 *

                 Tubs & Squeezes (1 Tbs.)
                 (made without partially                Trans Fat
                 hydrogenated oil)                         (g)

[check][check]   I Can't Believe It's Not Butter!
                   Fat Free                              0
[check][check]   Promise Fat Free                        0
[check][check]   Smart Beat Smart Squeeze                0
[check][check]   Country Crock Omega Plus Light          0
[check][check]   Olivio Light                            0
[check][check]   Promise Light or Promise active
                   Light (1)                             0
[check][check]   Country Crock Whipped Easy Squeeze      0
[check][check]   I Can't Believe It's Not Butter!
                   Original Squeezable                   0
[check][check]   Promise activ                           0
[check][check]   Canoleo Soft                            0
[check][check]   Smart Balance HeartRight Light          0
[check][check]   Smart Balance Omega Light (1)           0
[check][check]   Smart Balance Light, except
                   HeartRight and Omega (1)              0
[check][check]   Country Crock Omega Plus                0
[check][check]   Parkay Squeeze                          0
[check][check]   Promise Buttery                         0
[check][check]   Olivio                                  0
[check][check]   Canora Harvest Original                 0
                 Smart Balance Whipped Low Sodium        0
                 Smart Balance--any non-light variety
                   except Whipped Low Sodium (1)         0
                 Earth Balance (1)                       0

                 Tubs (made with partially
                 hydrogenated oil) (1 Tbs.)

                 Fleischmann's Light                     NA
                 Benecol Light                           0.3 (2)
                 Blue Bonnet Light                       NA
                 Brummel St Brown (1)                    NA
                 Move Over Butter                        NA
                 Country Crock Light                     NA
                 I Can't Believe It's Not Butter!
                   Light (1)                             NA
                 I Can't Believe It's Not Butter!
                   Sweet Cream St Calcium                NA
                 Country Crock Calcium plus Vitamin D    NA
                 Parkay Light                            NA
                 Country Crock Honey Spread              0.5
                 Fleischmann's--made with Olive Oil
                   or Original (1)                       NA
                 Blue Bonnet                             0.4 (3)
                 Benecol                                 NA
                 Canoleo 100% Canora                     1
                 Country Crock                           0.4 (3)
                 Fleischmann's, unsalted                 NA
                 Parkay                                  NA
                 Country Crock Churn Style               NA
                 Land O'Lakes Fresh Buttery Taste        0.5 (3)
                 I Can't Believe It's Not Butter!
                   Mediterranean Blend                   NA
                 I Can't Believe It's Not Butter!
                   Original                              0.5 (3)
                 Land O'Lakes Country Morning Blend      2
                 Land O'Lakes                            NA

                 Sticks (1 Tbs.)

                 Earth Balance Vegan Buttery             0
                 Promise                                 NA
                 I Can't Believe It's Not Butter!
                   Cooking & Baking                      NA
                 Blue Bonnet Light                       1
                 Parkay Light                            1
                 Mrs. Filbert's                          1.5
                 Blue Bonnet                             1.5
                 Parkay                                  1.5
                 Country Crock Spreadable                2
                 Imperial                                2
                 Land O'Lakes Fresh Buttery Taste        2
                 Fleischmann's Unsalted                  2
                 Fleischmann's Original                  2
                 Land O'Lakes                            2.5
                 Land O'Lakes Country Morning Blend      2.5

                 Butter' (1 Tbs., tub unless noted)

                 Land O'Lakes Light with Canora Oil      0
                 Balade Light--with DHA Omega 3
                   or regular (1)                        0
                 Land O'Lakes Whipped Light              0
                 Land O'Lakes Whipped, unsalted          0
                 Land O'Lakes Whipped                    0
                 Land O'Lakes Light, stick               0
                 Country Crock Spreadable with
                   Canora Oil                            0
                 Olivio Spreadable with Canola &
                   Olive Oil                             0
                 Land O'Lakes with Olive Oil             0
                 Breakstone's Spreadable with Canora
                   Oil                                   0
                 Land O'Lakes Spreadable with Canora
                   Oil                                   0
                 Smart Balance 50/50 Butter Blend,
                   stick (1)                             0
                 Butter, any brand, stick                0.4 (2)

                 Shortening (1 Tbs.)

                 Pure lard, any brand                    0 (2)
                 Earth Balance Natural Shortening        0
                 Spectrum Naturals Organic               0
                 Crisco, stick or tub (1)                0.5 *

                 Cooking & Baking Sprays

[check][check]   I Can't Believe It's Not Butter!,
                   Parkay, or other refrigerated pump
                   sprays (5 pumps) (1)                  0
[check][check]   PAM (except PAM Professional),
                   Crisco, or other aerosol cooking
                   sprays (1-sec. spray) (1)             0
                 PAM Professional (1-sec. spray)         0.2 *

                 Tubs & Squeezes (1 Tbs.)
                 (made without partially                 Sodium
                 hydrogenated oil)                        (mg)

[check][check]   I Can't Believe It's Not Butter!
                   Fat Free                               90
[check][check]   Promise Fat Free                         90
[check][check]   Smart Beat Smart Squeeze                100
[check][check]   Country Crock Omega Plus Light           80
[check][check]   Olivio Light                             90
[check][check]   Promise Light or Promise active
                   Light (1)                              90
[check][check]   Country Crock Whipped Easy Squeeze       80
[check][check]   I Can't Believe It's Not Butter!
                   Original Squeezable                    80
[check][check]   Promise activ                            90
[check][check]   Canoleo Soft                            100
[check][check]   Smart Balance HeartRight Light           80
[check][check]   Smart Balance Omega Light (1)            80
[check][check]   Smart Balance Light, except
                   HeartRight and Omega (1)               90
[check][check]   Country Crock Omega Plus                100
[check][check]   Parkay Squeeze                          110
[check][check]   Promise Buttery                          90
[check][check]   Olivio                                  100
[check][check]   Canora Harvest Original                 100
                 Smart Balance Whipped Low Sodium         30
                 Smart Balance--any non-light variety
                   except Whipped Low Sodium (1)          90
                 Earth Balance (1)                       100

                 Tubs (made with partially
                 hydrogenated oil) (1 Tbs.)

                 Fleischmann's Light                      70
                 Benecol Light                           110
                 Blue Bonnet Light                        90
                 Brummel St Brown (1)                     70
                 Move Over Butter                         80
                 Country Crock Light                      90
                 I Can't Believe It's Not Butter!
                   Light (1)                              90
                 I Can't Believe It's Not Butter!
                   Sweet Cream St Calcium                 90
                 Country Crock Calcium plus Vitamin D    100
                 Parkay Light                            130
                 Country Crock Honey Spread               50
                 Fleischmann's--made with Olive Oil
                   or Original (1)                        50
                 Blue Bonnet                             130
                 Benecol                                 110
                 Canoleo 100% Canora                     100
                 Country Crock                           110
                 Fleischmann's, unsalted                   0
                 Parkay                                   80
                 Country Crock Churn Style               100
                 Land O'Lakes Fresh Buttery Taste         80
                 I Can't Believe It's Not Butter!
                   Mediterranean Blend                    90
                 I Can't Believe It's Not Butter!
                   Original                               90
                 Land O'Lakes Country Morning Blend       80
                 Land O'Lakes                            130

                 Sticks (1 Tbs.)

                 Earth Balance Vegan Buttery             120
                 Promise                                  90
                 I Can't Believe It's Not Butter!
                   Cooking & Baking                      100
                 Blue Bonnet Light                        80
                 Parkay Light                             80
                 Mrs. Filbert's                          100
                 Blue Bonnet                             110
                 Parkay                                  110
                 Country Crock Spreadable                 90
                 Imperial                                110
                 Land O'Lakes Fresh Buttery Taste        100
                 Fleischmann's Unsalted                    0
                 Fleischmann's Original                  120
                 Land O'Lakes                            110
                 Land O'Lakes Country Morning Blend       90

                 Butter' (1 Tbs., tub unless noted)

                 Land O'Lakes Light with Canora Oil       90
                 Balade Light--with DHA Omega 3
                   or regular (1)                         40
                 Land O'Lakes Whipped Light               90
                 Land O'Lakes Whipped, unsalted            0
                 Land O'Lakes Whipped                     50
                 Land O'Lakes Light, stick               100
                 Country Crock Spreadable with
                   Canora Oil                             70
                 Olivio Spreadable with Canola &
                   Olive Oil                              80
                 Land O'Lakes with Olive Oil              90
                 Breakstone's Spreadable with Canora
                   Oil                                    80
                 Land O'Lakes Spreadable with Canora
                   Oil                                    90
                 Smart Balance 50/50 Butter Blend,
                   stick (1)                             100
                 Butter, any brand, stick                 80 (2)

                 Shortening (1 Tbs.)

                 Pure lard, any brand                      O (2)
                 Earth Balance Natural Shortening          0
                 Spectrum Naturals Organic                 0
                 Crisco, stick or tub (1)                  0

                 Cooking & Baking Sprays

[check][check]   I Can't Believe It's Not Butter!,
                   Parkay, or other refrigerated pump
                   sprays (5 pumps) (1)                    0
[check][check]   PAM (except PAM Professional),
                   Crisco, or other aerosol cooking
                   sprays (1-sec. spray) (1)               0
                 PAM Professional (1-sec. spray)           0

[check][check] Best Bite. (1) Average. (2) Number from USDA.
(3) Number from Smart Balance. * Estimate. NA Label shows 0 grams
traps fat, but probably contains 0.3 to 0.49 grams. Note: Numbers
are rounded.

Daily Limits (for a 2,000-calorie diet): Saturated + Traps Fat:
20 grams (no more than 2 grams of traps). Sodium: 1,500 milligrams.

Source: company information and USDA. The use of information from
this article for commercial purposes is strictly prohibited
without written permission from CSPI.
COPYRIGHT 2009 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2009 Gale, Cengage Learning. All rights reserved.

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Title Annotation:BRAND-NAME RATING
Author:Hurley, Jayne; Liebman, Bonnie
Publication:Nutrition Action Healthletter
Geographic Code:1USA
Date:Sep 1, 2009
Words:3689
Previous Article:Currying flavor.
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