Ghee Vs. Butter: Which One Should I Use More in My Diet?

When it comes to the fats we consume, the discussion around whether ghee or butter is superior has been going on for a considerable time. Both products are delectable and made from dairy and have a long history of usage in various cuisines from across the globe. In spite of the fact that they have certain things in common, each one of them has its own individual qualities and nutritional profile. Here, we will discuss everything related to the ghee vs. butter debate to help you understand better. Let’s start the discussion!

What is Ghee, & How is it Made?

Ghee, also called "liquid gold," is a beloved ingredient in Indian and Middle Eastern cuisines, known for its rich, nutty flavor and versatile uses. Ghee is a refined form of butter in which the milk solids, water, and other impurities have been skimmed out, leaving just the butterfat in its natural golden color. It's like a classier, more sophisticated kind of butter. Ghee stands out from other cooking fats because of its taste and adaptability. 

Let’s know how it is made:-

Butter as the Starting Point - Ghee begins with regular butter, which you might spread on your toast. You can use either salted or unsalted butter, but many prefer unsalted for better control over the flavor.

Melting the Butter - Take a heavy-bottomed pan and put the butter in it. Heat it gently over a low to medium flame. As the butter melts, it will start to separate into different layers.

Three Layers Form - You'll see three layers forming in the pan. The top layer is foam, the middle layer is clear liquid, and the bottom layer has milk solids.

Simmering Slowly - Keep the butter simmering gently. This process allows the water in the butter to evaporate and the milk solids to settle at the bottom.

Removing Foam - Use a spoon to scoop off the foam from the top. This foam is mostly water and other impurities you don't want in your ghee.

Collecting Pure Ghee - The clear liquid in the middle is the pure ghee you're after. It'll turn a beautiful golden color as it cooks and develops that special satisfying smell.

Filter and Store - Pour the golden liquid through a fine strainer or cheesecloth to ensure no remaining milk solids. After filtering, store your ghee in a clean, dry, and airtight container.

Ghee vs. Butter: Calories and Nutrients Profile

Ghee has a distinct advantage in terms of its higher smoke point than butter. This characteristic allows it to endure higher temperatures without quickly turning into smoke or burning. It's particularly advantageous for sautéing and frying, as ghee can withstand heat up to a scorching 485°F (252°C), whereas butter tends to smoke and burn at a lower 350°F (177°C).

When compared to other oils, the production of the carcinogenic compound acrylamide is lower in ghee during the heating process. Acrylamide is a chemical molecule that forms when starchy foods are cooked at high temperatures. It is a byproduct of the reaction. It is unknown whether or not this chemical also raises the risk of cancer in people, despite the fact that it is well-established that it does raise the risk of cancer in laboratory animals.

Another compelling attribute of ghee is its ability to separate milk solids from pure fat. This distinction renders ghee lactose-free, making it a superior choice over butter for individuals with dairy allergies or sensitivities. In addition to these advantages, it's important to consider the varying nutritional profiles of ghee and butter. 

One tablespoon of ghee contains approximately 123 calories, whereas an equivalent quantity of butter contains roughly 102 calories. Although variations in fat content can exist between different brands, ghee generally prevails with a slightly higher fat content. Have a look at the nutritional value of both according to one tablespoon quantity:










Saturated Fat



Monounsaturated fat



Polyunsaturated fat









Vitamin A

118 micrograms, 13 % of the Daily Value

97 micrograms, 11% of the DV




Ghee has a larger total amount of calories and fat in comparison to butter when measured out as a single tablespoon serving size. Also, it has a concentration of vitamin A that is somewhat higher than average. Vitamin A is a fat-soluble vitamin that is a necessary nutrient and is required for many activities, including the preservation of eyesight, the enhancement of immunity, the promotion of growth, the facilitation of development, and the assistance of reproduction.

Conjugated linoleic acid (also known as CLA) and butyrate are found in high concentrations in ghee and butter, respectively. CLA is a form of polyunsaturated fat known as conjugated linoleic acid. CLA is renowned for its ability to act as a preventive agent against heart disease and some kinds of cancer, in addition to its function in playing a part in helping weight reduction.

Butyrate, on the other hand, is a short-chain fatty acid produced when the gut's bacterial population breaks down dietary fiber. Certain clinical investigations give evidence that butyrate can benefit the gut's health by assisting with its general well-being and maybe lowering inflammation inside the digestive system.

Which Types of Ghee Fat are Healthy?

Now, when it comes to the question, “Is ghee healthy?” we can talk about its healthier fats. Here we go:

Saturated Fats

The primary type of fat in ghee is saturated fat. Saturated fats have been associated with an increased risk of heart disease when consumed in excess. However, recent research suggests that not all saturated fats are created equal. Ghee contains a type of saturated fat known as medium-chain triglycerides (MCTs). MCTs are metabolized differently in the body than long-chain saturated fats in some other foods. Some studies indicate that MCTs might offer certain health benefits, such as improved metabolism and weight management.

Monounsaturated Fats

Ghee also contains monounsaturated fats, which are considered heart-healthy fats. Foods rich in monounsaturated fats, like olive oil and avocados, have been associated with reduced inflammation and improved cholesterol levels. While ghee contains monounsaturated fats, it primarily comprises saturated fat.

Polyunsaturated Fats

The body cannot function properly without polyunsaturated fats, which include omega-3 and omega-6 fatty acids. You may get more polyunsaturated fats in foods like nuts, vegetable oils, and fatty fish. Ghee does include trace levels of polyunsaturated fats, but it is not a substantial source of these healthful fats and should not be consumed in large quantities.

Trans Fats

It is important to stay away from unsafe fats like trans fats, which are sometimes referred to as partly hydrogenated oils. However, it is good that the extraction procedure used to make ghee results in almost no trans fats being present in the final product. 

Short-Chain Fats

Ghee also contains short-chain fatty acids, like butyric acid, which are produced during the fermentation of milk. These fats may have some health benefits, such as supporting gut health.

Ghee Vs. Butter: Which Fat Reigns Supreme?

The choice between ghee and butter largely depends on your dietary preferences and culinary needs, as each has its own unique qualities.


Lactose and Casein-Free - Ghee is virtually free of lactose and casein, which makes it a better option for individuals with dairy sensitivities. It provides a buttery flavor without the risk of triggering allergic reactions.

Potential Health Benefits - Some supporters suggest ghee has potential health benefits, such as aiding digestion and helping the immune system. However, more research is needed to confirm these claims.


Rich Flavor - Butter is renowned for its rich, creamy taste, making it a favorite in baking and for spreading on bread and toast. Its flavor is unmatched and often the preferred choice in certain recipes.

Fat-Soluble Vitamins - Butter contains fat-soluble vitamins like A, D, E, and K, which play essential roles in overall health. These vitamins are crucial for bone health, eye function, and immune support.

Wrapping Up

After the whole discussion on the question, “Is ghee better than butter?” we have seen plenty of good things about both dairy products. Ghee is great for high-temperature cooking and for those who have lactose intolerance since it doesn't contain any lactose. In contrast, butter has a luscious, creamy taste and is a good source of fat-soluble vitamins. Individual culinary tastes and restrictions should guide the decision between the two. Ultimately, it's up to individual preference and cooking style to determine whether ghee or butter is the superior fat.