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Ghee is clarified butter, meaning most of its water and milk solids are removed. This results in a clear yellow product that is rich in flavor.
Ghee is a staple food in India and is one of the most important ingredients in the traditional Indian medicine system Ayurveda. Ghee has a higher smoke point, lower lactose levels, and richer taste than butter, which is why some people prefer ghee over butter.
Ghee is made from butter, milk, or cream. It goes through a heating and separating process that removes nearly all of its water and non-fat milk solids, such as lactose, caseins, and whey protein. This results in a product composed of 99.5% fat and less than 0.5% moisture.
Higher Smoke Point
Due to its higher fat and lower moisture content, ghee has a higher smoke point than butter. Smoke point refers to the temperature at which a fat begins to smoke and break down. Ghee has a smoke point of around 482 degrees Fahrenheit (250 degrees Celsius). In comparison, butter has a smoke point of around 350 degrees Fahrenheit (177 degrees Celsius).
This high smoke point makes ghee useful for high-heat cooking methods, such as pan-frying.
Minimal Lactose
Ghee is also nearly free from lactose, a milk sugar that can cause digestive symptoms in many people. Up to 75% of the world’s population is intolerant to lactose and may experience symptoms like bloating, diarrhea, and gas after consuming lactose-containing foods and drinks.
Though butter only contains trace levels of lactose, ghee contains even lower levels and may be a better option for people who are very sensitive to lactose.
Higher in Vitamin A
Ghee contains more vitamin A than butter. One tablespoon of ghee covers 13% of your daily needs for vitamin A, while the same serving of butter covers just 10%. Vitamin A is a powerful antioxidant, protecting cells from damage. It also supports immune health and is necessary for fetal growth and development, vision, and many other body processes.
Eating ghee in moderation is unlikely to harm health. However, since it’s high in saturated fat, consuming too much ghee may increase your low-density lipoprotein (LDL) cholesterol and your risk of atherosclerosis (the buildup of plaque in the arteries). This can increase your risk of heart disease.
Some evidence suggests that eating less saturated fat may lower your risk of heart disease. However, many studies have not found a clear link between saturated fat intake and increased heart disease risk.
One small study found that people who followed a vegetarian diet and consumed 35 grams (around 2.5 tablespoons) of ghee daily for six weeks experienced significant reductions in LDL cholesterol. The study did not note which fats ghee replaced within the diet.
Specific populations may need to avoid eating large amounts of foods rich in saturated fats, like ghee. For example, people with familial hypercholesterolemia, a genetic condition that causes high LDL cholesterol levels, are more sensitive to dietary fats. If you have high LDL cholesterol, your healthcare provider may suggest limiting foods high in saturated fat to manage blood lipid (fat) levels.
Most people can consume ghee in moderation, but there are many other nutritious fats to include in your diet. It’s best to enjoy a variety of fats, including plant-based fats like olive oil and nuts, which are linked to heart health benefits, such as lower LDL cholesterol.
Butter is a popular dairy-based spread that’s smoother and creamier than ghee. It’s made by churning milk or cream.
Butter is lower in fat than ghee, containing around 80% fat, while ghee contains around 99% fat. Like ghee, butter is high in saturated fat and may increase LDL cholesterol in some people.
Saturated Fats and Heart Disease
Again, the link between saturated fat intake and heart disease is mixed. Some studies show no link between high saturated fat diets and increased heart disease risk.
The type of saturated fat may matter. For example, one review of five studies found that consuming short-chain fatty acids (SCFAs) and medium-chain saturated fatty acids (MCSFAs), which make up about 17% of butter fat, had a neutral or positive effect on heart health. In comparison, long-chain fatty acids (LCFAs), which make up about half the fat in butter, increase the risk of cardiovascular disease.
What you consume in place of saturated fat matters more than the type of saturated fat consumed. The same review found that heart disease risk increased when saturated fats like butter were replaced with refined carbohydrates and protein from meat.
Heart disease risk lowered or stayed the same when saturated fats were replaced with unsaturated fat, plant-based protein, or complex carbohydrates.
Though most people can enjoy butter in moderation without negatively affecting their heart health, butter is very high in calories and saturated fat and should generally be consumed in small amounts.
Nutritional Benefits
In terms of nutrition, butter provides several important nutrients, like vitamin A and small amounts of vitamin K2, which is required for bone health and blood clotting.
Some types of butter are high in antioxidants, like beta-carotene, a plant pigment that helps protect cells from damage. Grass-fed butter has been shown to contain higher amounts of beta-carotene than regular butter. Grass-fed butter also contains higher amounts of omega-3 fatty acids, which can help lower inflammation and support overall health.
Since ghee is a more concentrated product than butter and is higher in fat, it also contains more calories than butter.
One tablespoon of butter and ghee provide:
| Butter | Ghee | |
| Calories | 102 | 23 |
| Fat | 11.5 grams (g) | 13.9 g |
| Saturated fat | 7.2 g | 8.67 g |
| Carbs | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Vitamin A | 97.1 mcg RAE, or 10% of the Daily Value (DV) | 118 mcg RAE, or 13% of the DV |
Ghee is 99.3% fat, while butter is around 80% fat. Because it’s higher in fat, ghee contains more calories than butter.
Ghee is also higher in vitamin A than butter. Vitamin A is required for vision, immune function, reproductive health, and normal growth and development.
Overall, butter and ghee have similar nutritional profiles.
Ghee is often promoted as a weight-loss-friendly food, but there’s no evidence that adding ghee to your diet will benefit weight loss or that ghee is better for weight loss than butter.
Ghee contains high levels of conjugated linoleic acid (CLA), a type of fatty acid that’s been shown to support weight loss when taken as a dietary supplement. However, there’s no evidence that the small amounts of CLA found in a typical serving of ghee would affect body weight.
While ghee can be consumed in moderation, eating too many calories from any food, including high-fat foods like ghee, can lead to weight gain.
Opt for evidence-based weight loss methods if you’d like to lose excess body fat. This includes following a high-fiber, high-protein, lower-calorie diet, and increasing overall activity levels.
Ghee and butter have different tastes and textures. Ghee has a richer taste and is slightly grainy when at room temperature, while butter has a creamier texture.
Ghee has a higher smoke point than butter, making it a better choice for high-heat cooking methods like broiling and roasting. However, both can be used in similar ways in the kitchen.
Here are a few ways to incorporate ghee and butter into your diet:
- Add them to soups and sauces for a richer taste
- Use them to fry or scramble eggs
- Use them to sauté vegetables
- Try them in baked goods, like cakes, muffins, and cookies
- Add melted butter or ghee to pasta and grain dishes
- Spread them on toast and use them as a spread for sandwiches
- Add a dollop to finished dishes like mashed potatoes and grilled vegetables
Ghee and butter can be used in many sweet and savory recipes and work well as everyday spreads for simple meals and snacks like toast and crackers.
You can use ghee in place of butter at a 1:1 ratio in most recipes. Ghee is shelf-stable and doesn’t require refrigeration, so it may be more convenient for some people, especially those with limited fridge space.
Ghee and butter can both be enjoyed as part of a healthy diet. Though ghee is slightly higher in vitamin A and butter is slightly lower in calories, one isn’t necessarily healthier than the other.
They’re both high in fat and calories and should generally be consumed in small amounts. If you’re trying to decide between using butter or ghee, choose based on taste and texture preferences as well as intended use.
For example, people looking for a creamy spread on toast and baked goods may opt for butter, while people looking for a richer-tasting product to use in high-heat cooking should choose ghee. People sensitive to lactose should choose ghee over butter, as ghee is nearly lactose-free.
Ghee and butter are dairy products that have similar nutrition profiles. Both are high in fat and calories and should be consumed in moderation.
Ghee is slightly higher in calories and fat than butter and is a better source of vitamin A. Due to its higher smoke point and lower lactose levels, ghee makes a better choice for high-heat cooking and is more appropriate for people with severe lactose intolerance.
However, there are very few differences when it comes to health benefits and risks.
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