1 tablespoon (medium) of Ghee (13 g) has 117 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 13 g of fat and 0 g of fiber. Its 104 µg of Vitamin A covers 12% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Ghee?

Ghee is clarified butter, made by gently heating butter until its water evaporates and the milk solids separate. It has deep roots in South Asian cooking, where it is valued for its golden colour, smooth texture and rich, slightly nutty flavour. At room temperature it may be soft or partly solid, while melting into a clear, glossy fat when warmed.

In India and neighbouring regions, it is spooned over rice and lentils, used to season vegetables and spices, and added to breads and sweets. Elsewhere, it works much like butter for sautéing or enriching a dish, with a high smoke point that suits hotter cooking. It is almost entirely fat, so a small spoonful brings plenty of richness; use it sparingly or combine it with oil for a lighter finish.

Ghee Nutrition Facts

Selected: 100 g

900

KCAL / 100G

Carbs

· 0% DV

Protein

· 0% DV

Fat

100g

· 128% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 0% · Fat 100%

Ghee Vitamins & Minerals

Vitamins

Vitamin A

800µg · 89% DV

Vitamin D

7µg · 35% DV

Vitamin E

2.8mg · 19% DV

0.5mg · 10% DV

Minerals

Calcium

18mg · 2% DV

Selenium

1µg · 2% DV

Iodine

1µg · 1% DV

Phosphorus

6mg · 1% DV

How Nutritious Is Ghee?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

0/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Ghee Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ghee

To burn the 900 calories in 100 g:

🚶

223min

Walking (5 km/h)

🏃

92min

Running (8 km/h)

🚴

122min

Cycling

🏊

105min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ghee Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Ghee Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ghee Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Ghee Fat Profile

SATURATED

60g

MONOUNSATURATED

28g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Ghee

🧈vs🧈

Ghee vs Butter183 kcal more per 100 g

→🧈vs🫒

Ghee vs Olive oil16 kcal more per 100 g

→🧈vs💊

Ghee vs Fish Oil CapsuleSame calories per 100 g

→🧈vs🥥

Ghee vs Coconut oil38 kcal more per 100 g

→

Foods Similar to Ghee

🧈

Butter

717 kcal

🫒

Olive oil

884 kcal

💊

Fish Oil Capsule

900 kcal

🥥

Coconut oil

862 kcal

🥥

Coconut milk

230 kcal

🌻🛢️

Sunflower Oil

884 kcal

🛢️

Oil

884 kcal

🛢️

MCT Oil

860 kcal

Frequently Asked Questions About Ghee

What is ghee, and how is it different from butter?

Ghee is butter heated until its water evaporates and its milk solids separate, leaving clarified butterfat. It has a concentrated, slightly nutty flavor and generally handles higher cooking temperatures than ordinary butter without burning as quickly.

Is ghee healthier than butter?

Ghee is not automatically healthier than butter; both are concentrated dairy fats. Ghee has less lactose and milk solids because they are removed during clarification, while butter has a softer, creamier flavor and is often easier to spread.

Can you cook with ghee at high heat?

Yes, ghee works well for high-heat cooking. Removing the milk solids makes it less prone to scorching than butter, so you can use it to sear meat, sauté vegetables, or fry foods.

How do you make ghee at home?

Make ghee by gently heating unsalted butter until its water evaporates and the milk solids settle and turn golden. Skim off the foam, then strain the clear fat into a clean, dry jar without disturbing the solids at the bottom.

Is ghee lactose-free?

Ghee is usually very low in lactose, or contains none, because most milk solids are removed during preparation. It is still made from dairy, so people with a milk-protein allergy should not assume it is safe for them.

Does ghee need to be refrigerated?

No, ghee does not usually need refrigeration if it is stored in a cool, dark place in a tightly sealed, dry container. Keep water and food particles out of the jar, and discard it if it develops an off smell or taste.

What does ghee taste like?

Ghee tastes rich and buttery, with a toasted, slightly nutty aroma from the browned milk solids. Its flavor is more concentrated than butter’s, so a small amount can noticeably change the taste of rice, vegetables, or curries.

Can you use ghee instead of butter?

Yes, ghee can replace butter in many sautéing and cooking recipes, especially when the food is cooked over high heat. It is not a perfect swap in baking, where butter’s water content and texture help determine how the recipe turns out.

Can you put ghee in coffee?

Yes, ghee can be blended into hot coffee for a richer, creamier texture. A blender or milk frother helps it mix evenly, but adding ghee does not reduce the coffee’s caffeine or make it a weight-loss drink.

Does ghee help with weight loss?

No, ghee does not cause weight loss. It is a concentrated fat, so adding it on top of your usual foods can increase your overall energy intake; using it in place of another cooking fat is a more sensible approach.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026