Butter

1. Health: 100 calories per tablespoon, 7 g saturated fat, 30 mg cholesterol, 90 mg sodium
2. Versatility: cooking and baking, spreadable topping, melted over popcorn and pancakes 
3. Price: $1.77 for 16 ounces = $.05 per tablespoon
4. Taste: salty but not too salty, hint of sweet cream flavor

Light Margarine

1. Health: 50 calories per tablespoon, 1 g saturated fat, 0 mg cholesterol, 80 mg sodium
2. Versatility: same uses as butter, adjust amount for baking
3. Price: $0.79 for 16 ounces = $.02 per tablespoon
4. Taste: bland, almost tasteless

Vegetable Oil Spread

1. Health: 50 calories per tablespoon, 1 g saturated fat, 0 mg cholesterol, 85 mg sodium
2. Versatility: same uses as butter for spreading and cooking, not recommended for baking
3. Price: $1.88 for 16 ounces = $.06 per tablespoon
4. Taste: salty, oily flavor, reminiscent of movie popcorn taste

Spray Topping

1. Health: 0 calories, 0 g fat, 0 mg cholesterol per spray; approximately 10 calories and 1 g fat for 12 sprays
2. Versatility: cooking spray or topping for bread, veggies, pasta, and popcorn
3. Price: $1.88 for 8 ounces = $.12 per tablespoon, less than $.01 per spray
4. Taste: saltiest flavor, no oily feeling

And the winner is Light and Trans-Fat Free! OK, this was tough. To find the best choice in the butter aisle I had to take into account a lot more than the calorie count. The ingredients and fat content all play an important part in the choice, as well as the ultimate purpose for the product. In addition, there are not only butters to consider, but there are a plethora of dairy blends, non-butter spreads, and sprays to choose from (many more than what I have pictured above). You will save so much saturated fat by choosing a light margarine or vegetable oil spread instead of butter; however, be careful about avoiding the addition of trans fat. Many margarines and other spreads contain trans fat, which is a result of the partially hydrogenated oils that make those products spreadable. Look for a light version of margarine or vegetable oil spread that contains the least amount of trans fat as possible. If you don't want to compromise that buttery taste, try to find your lowest-fat option in whipped dairy blends and "light" options. Now, there are some exceptions: I would always use butter or margarine for baking purposes as opposed to using a vegetable oil spread, which will affect the rising and outcome of the baked good. For stovetop cooking and sautéing I would always use an olive oil or other hearth-healthy oil instead of butter or a spread, the later of which would introduce more saturated fat to the cooking. As a topping for bread, steamed vegetables, and popcorn, I really like I Can't Believe It's Not Butter spray. Even though the label says it contains an unbelievable 0 calories and 0 fat, that's not completely true. That means it contains trace calories and fat per serving (meaning, less than the FDA requires them to list), so it is best to use it in moderation. Five sprays are plenty to cover an English muffin half, and 10 to 15 sprays will put a good, light flavor on a medium bowl of popcorn. My grandma is probably rolling over in her grave at my endorsement of a "butter spray", but this stuff is actually very tasty. So, that was a long-winded answer to say there are special purposes for all types of butter and spreads. The best options are light, with little to no trans fat. Happy spreading!