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Ghee Calories
Clarified butter, high smoke point, lactose-free
CALORIES
GI
POTASSIUM
FIBER
Ghee Nutrition Facts
Selected: 100 g
900
KCAL / 100G
Carbs
0g
· 0%
Protein
0g
· 0%
Fat
100g
· 100%
Fiber
0g
Ghee Vitamins & Minerals
Vitamins
Vitamin A
800µg · 89% DV
Vitamin D
7µg · 35% DV
Vitamin E
2.8mg · 19% DV
B5
0.5mg · 10% DV
Minerals
Calcium
18mg · 2% DV
Selenium
1µg · 2% DV
Iodine
1µg · 1% DV
Phosphorus
6mg · 1% DV
Ghee Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
3g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Ghee
Ghee — Frequently Asked Questions
Is ghee the same as clarified butter?
Ghee is a type of clarified butter made by removing water and milk solids from butter. In traditional ghee, the milk solids are cooked a little longer, giving it a more pronounced nutty flavor.
Is ghee good for high-heat cooking?
Yes, because most milk solids have been removed, ghee is generally more heat-stable than regular butter. Avoid letting it smoke and do not repeatedly overheat the same oil.
How can I use ghee instead of butter?
Use it for sautéing, eggs, roasted vegetables, rice dishes, or baking in place of butter. Its flavor is more concentrated, so starting with a slightly smaller amount can work well.
Can people with lactose intolerance have ghee?
Ghee usually contains only very small residual amounts of lactose and milk proteins, so many people with lactose intolerance tolerate it in small portions. Individual tolerance varies, and it is not considered safe for a milk allergy.
Is ghee safe for someone with a milk allergy?
No. Ghee comes from milk and may retain trace amounts of milk protein after processing, so people with a milk protein allergy should avoid it unless their clinician advises otherwise.
Does ghee need to be refrigerated?
It can be stored in a tightly closed container in a cool, dry place away from light. Refrigeration is useful in a warm kitchen or when you want to preserve its flavor for longer.
Can you freeze ghee?
Yes, ghee freezes well, and portioning it before freezing makes it easier to use. It will become firm when cold but keeps its cooking properties after thawing.
How can you tell whether ghee has gone bad?
A sour, paint-like, waxy, or rancid smell, a bitter taste, or an unusual color change can indicate spoilage. Moisture and food crumbs shorten its keeping quality, so use a clean, dry spoon.
Is putting ghee in coffee a healthy habit?
Ghee can make coffee richer and creamier, but it does not replace a balanced meal. If it becomes a daily habit, consider your overall saturated-fat intake and the rest of your eating pattern.
Does eating ghee at night help you sleep?
There is no strong evidence that ghee directly improves sleep. A large amount of fatty food late at night may worsen indigestion or reflux for some people and interfere with sleep.
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Nutrition data compiled from USDA FoodData Central and scientific sources.