Ghee

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Ghee is clarified butter: butter heated slowly until its water evaporates and the milk solids separate, then strained, leaving almost pure butterfat. 100 g gives 900 kcal and 100 g of fat, 60 g of it saturated. In Ayurveda ghee is the most valued of all fats; in modern nutrition it counts as a concentrated source of saturated fat, which WHO advises keeping below 10% of daily energy. Both views lead to the same practical answer: use it for flavour and cooking, in small amounts.

Ghee nutrition per 100 g and per portion

Nährstoff	Ghee, 100 g	Portion: 10 g
Energie	900 kcal	90 kcal
Fat	100 g	10 g
of which saturated	60 g	6 g
of which polyunsaturated	4 g	0.4 g
Cholesterin	300 mg	30 mg
Eiweiß	0 g	0 g
Carbohydrate	0 g	0 g

Source: USDA FoodData Central, SR Legacy, “Butter, Clarified butter (ghee)” (FDC 171314), checked 4 November 2026. The 10 g portion is calculated. This USDA record is incomplete: it gives no figure for monounsaturated fat, other fatty acids, vitamins or minerals, and those gaps are not filled in here from other sources.

The table leaves 36 g of the fat unexplained because the record does not break it down. What it does show clearly is the energy density: one 10 g spoonful carries 90 kcal and 6 g of saturated fat.

Glycemic index

Ghee contains no carbohydrate, so it has no glycemic index and does not raise blood sugar by itself. Added to rice, bread or lentils, it does add a lot of energy.

Health benefits: what the evidence says

• A source of saturated fat. WHO advises that no more than 10% of total energy intake should come from saturated fat, and names ghee, together with butter, cream, cheese, lard, fatty meat, palm and coconut oil, among the foods high in it. On a 2,000 kcal diet, 10% is 200 kcal, or about 22 g of saturated fat a day. A 10 g spoonful of ghee uses about a quarter of that.
• Swap, do not add. WHO recommends replacing saturated fat with polyunsaturated or monounsaturated fat from plant sources, such as Olivenöl, nuts and seeds. If you like ghee, use it in place of butter or for specific dishes, and keep a plant oil as your everyday fat.
• Flavour and cooking. Ghee has a rich, nutty taste, and in Indian cooking it is used for frying spices, roasting and finishing dals and rice. A little goes a long way, which helps keep the amount small.
• What is missing. Because the USDA record has no vitamin data, this entry makes no claims about vitamins A, D, E or K in ghee. Treat ghee as a cooking fat, not as a supplement.

Ayurveda: ghee in the traditional system

In the classical texts

Ghee (ghrita oder sarpi) holds a special place in Ayurveda. The Charaka Samhita, one of the founding texts, discusses it in the chapter on unctuous substances (Sutra Sthana 13, Snehadhyaya). It names four main fats, ghee, sesame oil, animal fat and bone marrow, and calls ghee the best of them, because it can take on the properties of herbs and other substances it is processed with without losing its own. This idea is the basis of the many medicated ghees in Ayurvedic practice.

The same chapter says ghee pacifies Pitta and Vata, nourishes rasa, shukra Und ojas (in Ayurvedic terms, the first body tissue, the reproductive tissue and vital essence), relieves burning sensations, softens the tissues and improves voice and complexion. It recommends ghee for people seeking memory, intelligence, digestive strength, vitality and strong senses, and for the emaciated, the wounded and the elderly. The text also gives practical rules: ghee is best taken in autumn, warm water is the usual drink after it, and it should not be taken when there is ama, undigested residue in Ayurvedic terms.

In modern Ayurvedic food guidelines

In Usha and Vasant Lad’s food guidelines, ghee is favourable for Vata and Pitta and favourable in moderation for Kapha. Like the classical text, this places ghee closest to Vata and Pitta.

All of this is a traditional view, not a clinical finding. Ayurveda’s praise of ghee does not change its fat and calorie content.

How to buy, make and use ghee

• Buying: look for ghee made only from butter or milk fat. It should be golden and smell nutty, not sour.
• Making it at home: melt unsalted butter over low heat. Skim off the foam, let it simmer gently until the milk solids sink and turn light golden, then strain through a fine cloth into a clean, dry jar.
• Tempering spices: warm a teaspoon of ghee and fry cumin seeds, Knoblauch or curry spices in it, then pour over lentil dal or vegetables.
• Golden milk: a small amount of ghee is often added to warm milk with Kurkuma, black pepper and Ingwer.
• Rice and grains: a little ghee stirred into rice or buckwheat at the end adds aroma.
• Storage: keep the jar closed, away from light and moisture, and use a clean, dry spoon each time.

Who should be careful

• High LDL cholesterol or heart disease. Ghee is mostly saturated fat. If your doctor has advised limiting saturated fat, use plant oils such as extra virgin olive oil for everyday cooking and keep ghee for occasional dishes.
• Weight management. At 90 kcal per 10 g, generous spoonfuls add up quickly.
• Milk allergy and lactose intolerance. The USDA record lists 0 g of protein and 0 g of carbohydrate, but trace amounts of milk protein or lactose are not measured. Ghee is still a dairy product: with a milk allergy, ask your allergist before using it.

Related entries and articles

• Ghee: benefits and how to use it
• Extra virgin olive oil – the everyday plant fat to balance ghee
• Hochwertige Fette
• Kurkuma – often cooked in ghee
• Linsen – dal with ghee tempering
• Ayurvedic diet for beginners
• All about high-quality fats

FAQ

Is ghee healthier than butter?

Not in a nutritional sense. Ghee is butter with the water and milk solids removed, so it is even more concentrated: per 100 g it is almost pure fat, 60% of it saturated. Choose ghee for its flavour and cooking qualities, and keep the amount small.

Is ghee lactose-free?

The USDA record lists 0 g of carbohydrate, which includes lactose, but trace amounts are not measured. If you are very sensitive or allergic to milk, check with your doctor before using ghee.

How much ghee per day is reasonable?

There is no official amount for ghee itself. WHO advises keeping saturated fat below 10% of daily energy, about 22 g on a 2,000 kcal diet, and 10 g of ghee already provides 6 g. Traditional Ayurvedic cooking uses it by the teaspoon, not by the cup.

Sources

1. USDA FoodData Central, SR Legacy: Butter, Clarified butter (ghee) (FDC 171314). fdc.nal.usda.gov
2. World Health Organization: Healthy diet, fact sheet. who.int
3. Charak Samhita Online: Snehadhyaya (Charaka Samhita, Sutra Sthana 13). carakasamhitaonline.com
4. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.