Is Ghee Better Than Butter?

Ghee, also known as clarified butter or unclarified butter, is a type of cooking oil made by simmering the dairy product buttermilk until its fatty acids separate from the other components. For centuries, ghee has been used in Indian cuisine and served at religious ceremonies such as weddings and rituals.


Healthy fats have received a lot of attention recently, thanks to the rise in popularity of health fads like the ketogenic diet. Ghee, a kind of fat prepared by heating butter — preferably grass-fed butter — to improve its natural nutritional profile and taste, sits alongside old faves like olive oil and coconut oil. Ghee’s advantages might vary from creating stronger bones to improving weight reduction since it is high in fat-soluble vitamins and healthful fatty acids.

Ghee is one of the most effective therapeutic foods available, having been used for hundreds of years and being a mainstay in Ayurvedic healing methods. But what exactly is ghee butter, and why should you have it on hand? Continue reading to learn all there is to know about this beneficial fat.

What Exactly Is Ghee?

Ghee is identical to clarified butter, which is made by boiling milk solids and water out of butter. However, when comparing ghee to clarified butter, ghee is boiled longer to bring out the butter’s natural nutty taste and is left with a greater smoke point than butter, which means it may be cooked to a higher temperature before smoking.

Not only that, but ghee is high in essential nutrients and includes a variety of healthy fatty acids. Furthermore, ghee has several advantages, and some of its components have been proved to help with anything from weight reduction to digestion and inflammation relief.


1. It has a high smoke point

The temperature at which an oil starts to burn and smoke is known as the smoke point. Heating a frying fat over its smoke point increases the chance of it flashing and catching fire, as well as breaking down essential phytonutrients and allowing the fat to oxidize and generate damaging free radicals.

Unfortunately, the majority of high-smoke-point cooking oils are bad for your health. This is because canola, peanut, maize, and soybean oils are often genetically engineered and partly hydrogenated to improve their stability.

On the other hand, ghee is a fantastic option for cooking due to its high smoke point and health benefits. Ghee has a smoke point of 485 degrees Fahrenheit, which is much higher than butter’s smoke point of 350 degrees Fahrenheit. This means that you may simply use ghee for baking, sautéing, and roasting without risking eliminating the key ingredients that provide ghee its many health advantages.

2. It’s High in Fat-Soluble Vitamins

Including a few servings of ghee in your daily diet is a great way to get more fat-soluble vitamins. In addition, it may help you get more vitamin A, vitamin E, and vitamin K, which are all critical nutrients for anything from preserving good eyesight to bright skin.

This is particularly important if you have the leaky gut syndrome, IBS, or Crohn’s disease, since your body may have trouble absorbing these fat-soluble vitamins. Ghee helps you achieve your daily nutritional demands by boosting these nutrients.

3. It’s lactose and casein-free

One of the nicest things about ghee is that it’s lactose and casein protein free. Some people have a milk allergy caused by a hypersensitivity to casein, while others are lactose hypersensitive. A casein allergy may include swelling of the lips, mouth, tongue, face, and throat, as well as hives and congestion.

Lactose intolerance causes problems digesting the milk sugar lactose, although the symptoms are often less hazardous than those of a casein allergy. Bloating, flatulence, nausea, vomiting, gurgling, and cramping are all signs of lactose intolerance. Most persons with casein or lactose sensitivity don’t have a problem with ghee since these ingredients have been eliminated by skimming and filtering.

4. It has Conjugated Linoleic Acid in it

Conjugated linoleic acid (CLA), a fatty acid linked with a lengthy range of health advantages, is abundant in ghee. CLA has been shown in certain trials to be useful in decreasing body fat, avoiding cancer, reducing inflammation, and even lowering blood pressure.

Remember that grass-fed dairy has a greater quantity of this essential fatty acid. So use grass-fed ghee wherever feasible, or if you’re creating ghee at yourself, be sure to use grass-fed butter.

5. It’s High in Butyrate

Butyrate, also known as butyric acid, is a short-chain fatty acid that is important for intestinal health. According to some studies, it may help maintain healthy insulin levels, reduce inflammation, and comfort those who have Crohn’s disease and ulcerative colitis.

When you ingest fiber, your gut flora produces this crucial fatty acid. In addition, butyrate, which is the major source of energy for the cells in your colon, is essential for maintaining a healthy gut microbiota, which is involved in both health and sickness.

6. It has a buttery, strong flavor

Ghee has a richer, more intense taste than ordinary butter since the milk solids and water have been removed. It’s also regarded as having a nuttier, richer, and deeper flavor than butter. When cooking with ghee, you may discover that you only need a small amount to get the same pleasant buttery taste.

7. It helps to strengthen your bones

Adding a few servings of ghee to your diet regularly will help you satisfy your vitamin K requirements. Vitamin K is necessary for various bodily functions, including blood clotting, heart health, and brain function. When it comes to maintaining your bones healthy and strong, it’s also critical.

This is because vitamin K has a direct role in bone metabolism by increasing the quantity of a particular protein needed to keep calcium in your bones stable. A research published in the American Journal of Clinical Nutrition examined the diets of 2,591 individuals and found that low vitamin K consumption was linked to lower bone mass density in women.

Ghee has a modest quantity of vitamin K, but when paired with a balanced diet and lifestyle, it may make a tremendous impact – not to mention all the other ghee advantages.

8. It Helps You Lose Weight in a Healthy Way

Healthy fats like ghee and coconut oil include medium-chain fatty acids, which may speed up fat burning and weight reduction. Compared to long-chain triglycerides, a 2015 evaluation of 13 studies indicated that medium-chain triglycerides helped reduce body weight, waist and hip circumference, total fat, and belly fat.

Furthermore, CLA, one of the key fatty acids contained in ghee, has been linked to reducing body fat mass.

Do you want to know how to use ghee for weight reduction to get the best results? To get the most out of these ghee advantages, replace bad fats like vegetable oils with ghee and try roasting, sautéing, or baking your favorite healthy foods.

9. It Aids in Digestion

Ghee, as previously stated, is a good source of butyrate, a short-chain fatty acid that is essential for digestive health. Butyrate gives energy to colon cells, aids gut barrier integrity, and fights inflammation.

Furthermore, butyrate has been linked to the treatment of constipation in several studies. Butyric acid has been found to lessen discomfort during defecation and enhance peristalsis, or the contraction of muscles in the intestines, to assist move food through the digestive system, according to a review from Poland.

10. It Reduces Inflammation by a factor of ten

Long-term inflammation is thought to contribute to the development of chronic illness, even though inflammation is a natural immunological response to help protect the body against external invaders.

Butyrate, a kind of fatty acid found in ghee, has been demonstrated in several test-tube tests to reduce inflammation. This might have far-reaching implications for preventing inflammatory diseases such as arthritis, inflammatory bowel disease, Alzheimer’s, diabetes, and potentially cancer.

Butter vs. Ghee

Ghee has a comparable nutritional profile to butter since it is prepared by heating butter to separate the liquid and milk particles from the fat. Saturated fat and fat-soluble vitamins A, E, and K are abundant in both. However, there are several key distinctions between the two.

To begin with, ghee has approximately twice as many short- and medium-chain fatty acids than butter. These fats are processed differently in the body than long-chain fatty acids, and research has shown no link between them and heart disease.

Ghee also has a higher smoke point than butter, allowing it to be cooked to greater temperatures without oxidizing and producing damaging free radicals.

Ghee is also devoid of casein and lactose since the milk particles are removed from the final product. Unfortunately, many individuals are allergic to or sensitive to these chemicals, which may cause bloating, gas, nausea, and stomach discomfort.

Finally, there is a distinct flavor difference between ghee and butter. While butter is known for its creamy, sweet taste, ghee has a nutty, rich, deeper, more powerful flavor.

Nutritional Information

The nourishment that ghee gives is one of the advantages of ghee. It’s heavy in fat and adds a boost of fat-soluble vitamins like vitamin A, vitamin E, and vitamin K to your diet. Approximately one tablespoon of ghee butter contains:

  • Calorie Count: 112
  • Carbohydrates: 0 grams
  • Protein: 0 grams
  • Fat: 12.7 g
  • Fiber: 0 grams
  • Vitamin A: 391 IU (8 percent DV)
  • Vitamin E: 0.4 milligrams (2 percent DV)
  • Vitamin K: 1.1 micrograms (1 percent DV)

In addition to the nutrients listed above, it contains butyric acid and CLA, which have been linked to various health advantages, including decreased inflammation and fat reduction.

What to Look for and How to Use

Are you looking for a place to get ghee so you can start incorporating this beneficial fat into your diet? Fortunately, ghee can be purchased in most grocery stores and health food stores, usually in the ethnic food department or with other oils like coconut oil. Ghee is also readily available online from various big stores, or you may make your own at home.

When feasible, opt for grass-fed, organic ghee to guarantee you’re receiving the most nutrients possible without any additional substances.

Ghee is an extremely flexible component that may be used in various ways. It may be substituted for almost any other cooking oil or fat. To add a burst of flavor and get the benefits of ghee, try substituting it for butter, vegetable oil, or coconut oil in your favorite dishes.


Ghee is easy to make and may be done with just a few items in your own home. Plus, unlike commercial ghee processed in a centrifuge, producing it at home might help it retain more nutrients.


  • 1 pound unsalted grass-fed butter
  • Skilled with a deep, wide-bottomed
  • Spoon made of wood or a heat-resistant spatula
  • Cheesecloth
  • Skimmer with mesh
  • Strainer made of mesh
  • Jar made of glass


  1. Place one pound of butter in a big pan and melt gently over medium-low heat. As the butter starts to bubble, it may splatter a little. Maintain a simmer by stirring with a long-handled spoon.
  2. Simmer for another 20–30 minutes, stirring regularly, until the milk proteins have separated from the gold liquid. There will be white froth on top and chunks of milk fats in the pan’s bottom. With the mesh skimmer, gently skim out the froth and discard. You may go through another “foam up” period, which is OK. Once again, skim and discard. The milk lipids on the pan’s bottom will now continue to brown. This is a good thing since this is where the nutty taste originates from.
  3. Allow it to cook until golden brown but not burned. Keep an eye on the ghee since it may easily burn at this point. Allow cooling to room temperature after removing from the heat. Fill the mesh sieve with many layers of cheesecloth (or nut milk bags) and gently pour the butter into the jar. What’s the end result? A liquid gold clarified butter with gorgeous golden color.
  4. While it may firm up a little at room temperature, put it in the fridge if you want spreadable ghee. When properly preserved, ghee will survive for many weeks at room temperature and months in the refrigerator. Because fats absorb other tastes, keeping ghee properly packed is critical, whether in the refrigerator or on the counter.


Ghee has been utilized for literally thousands of years. It’s a genuine “ancient” health food that isn’t a fad. Butter was used for the first time about 2000 B.C. It became very popular in India’s milder northern areas, but it did not do well in its hotter southern regions. So it’s said that the southerners began clarifying butter to protect it from deteriorating.

Ghee was swiftly included in people’s diets, ceremonial practices, and Ayurvedic treatment. Through its capacity to cleanse and encourage wellbeing, it promotes both mental and physical cleansing. Ghee is beneficial to the body both inside and out, and it may even be utilized topically. For example, ghee has skin advantages such as healing burns and rashes and hydrating the skin and scalp. It’s a multi-use fat that’s healthful in various ways, similar to coconut oil.

Ghee is an Indian butter that is also present in South Asian and Middle Eastern cuisines and is now used all over the globe.

However, the importance of ghee goes well beyond its culinary usage. It’s also associated with Hinduism; it’s said that Prajapati, a Hindu god, made ghee by rubbing his hands together to churn it, then pouring it into the fire to create his progeny.

We are now starting to realize the benefits of adding healthy fats to our diet, even though fat was historically condemned as harmful and disease-causing. For example, ghee is now known for its rich taste and flexibility and the various health advantages it provides.

Side Effects and Risks

Ghee is created from butter and is not vegan, which is one of the main distinctions between it and coconut oil. It’s recommended to stick to coconut oil or other healthful dairy-free fats if you’re on a vegan diet.

Ghee, in moderation, may be a very healthful nutritional component. However, it is possible to overeat, and eating too much may really be harmful to your health. Like any other form of fat, Ghee’s drawbacks may vary from diarrhea to indigestion if consumed in excess. In addition, an exceptionally high-fat diet may lead to weight gain and heart disease in the long run.

Furthermore, when subjected to high heat, the cholesterol in ghee has been oxidized in certain tests. Cholesterol oxidation has been related to several negative health outcomes, including heart disease and even cancer.

However, most studies suggest that ghee may be a beneficial supplement to the diet when used in moderation. Combine it with a nutritious diet and other heart-friendly fats like coconut oil and olive oil for the greatest benefits.

Final Thoughts

  • Ghee is created by boiling butter until the milk particles and water are removed. However, it is cooked for a longer time than clarified butter to bring out the butter’s natural nutty taste.
  • It has a high smoke point, is lactose and casein-free, and contains plenty of healthy chemicals like CLA and butyrate. In addition, vitamins A, E, and K are among the fat-soluble vitamins found in them.
  • Ghee has several health advantages, including improved digestion, reduced inflammation, weight reduction, and bone strength.
  • It has a higher smoke point, more intense taste, and more short- and medium-chain fatty acids than butter, not to mention a slew of other ghee advantages.
  • Ghee is a flexible and easy-to-use fat that may be used to replace other fats in your diet and can be used to roast, sauté, or bake a wide range of meals.

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