Ghee – ingredients, nutritional values and calorie content - Blog

In traditional Indian culture, ghee was used not only for cooking but also during religious ceremonies. Its particular significance is also noted in ancient Ayurvedic texts, which describe various uses of milk fat. Nowadays, ghee is valued primarily for its distinctive flavour, shelf life and culinary properties. It differs from ordinary butter mainly in its fat concentration, energy content and the quantity of other milk components.

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What nutrients does ghee contain?
A comparison of the calorie content of ghee and traditional butter
Macronutrients and micronutrients in ghee
Does ghee contain lactose and casein?
FAQ – Frequently Asked Questions

What nutrients does ghee contain?

The main component of ghee is milk fat, which occurs mainly in the form of triacylglycerols – molecules composed of glycerol and three fatty acids. The product also contains small amounts of other lipids, including phospholipids, and naturally occurring cholesterol. According to the Codex Alimentarius standard, the milk fat content of ghee should be at least 99.6 per cent. The composition of ghee differs from that of whole milk or even traditional butter. It does not provide significant amounts of protein, calcium or milk sugars. However, it retains certain fat-soluble substances, including vitamin A and natural carotenoid pigments. Their quantity depends, amongst other things, on the animals’ diet, the season and the method of processing the raw material.

Butter around the world – traditional varieties and their characteristics

Type of butter	Characteristics
Ghee – India	Clarified butter with an intense, nutty aroma and a fat content of almost 100 per cent
Irish butter – Ireland	Butter with a golden colour and a creamy texture, often made from the milk of pasture-reared cows
Smen – Morocco	Salted, matured butter with an intense, slightly cheesy aroma
Beurre noisette – France	Butter heated until the milk solids brown, characterised by a nutty flavour

A comparison of the calorie content of ghee and traditional butter

Ghee is higher in calories than traditional butter on a per-unit-weight basis. According to data from USDA FoodData Central, 100 g of ghee provides approximately 900 kcal, whilst 100 g of ordinary unsalted butter provides approximately 717 kcal. The difference does not stem from the formation of additional energy-containing substances during heating, but from the increased fat content following the removal of water and non-fat components. In standard butter, fat usually accounts for around 80–82 per cent of the weight, whereas in ghee it constitutes virtually the entire product.

When comparing smaller portions, the difference in energy content is less pronounced. Ten grams of ghee contains around 90 kcal, whilst the same amount of ordinary butter provides around 72 kcal. However, if both products are measured out to yield the same amount of milk fat, their energy content is similar.

Macronutrients and micronutrients in ghee

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100 g of ghee typically contains over 99 g of fat, whilst the amounts of protein and carbohydrates are negligible in standard nutritional labelling. According to USDA data, approximately 60 g consists of saturated fatty acids. This group includes, amongst others, palmitic, myristic, stearic and butyric acids. The remainder consists primarily of monounsaturated fatty acids, particularly oleic acid, and smaller amounts of polyunsaturated fatty acids, including linoleic and alpha-linolenic acids. Cholesterol is also a natural component of ghee. One USDA entry lists approximately 300 mg per 100 g of product.

Micronutrients may include fat-soluble vitamins, particularly vitamin A, as well as varying amounts of vitamins E and K. Their concentrations depend on the raw material and the production process; therefore, without analytical data, one should not assume that all ghee has the same content. Calcium, magnesium, potassium and B vitamins are found mainly in the non-fat fraction removed during clarification and are present in small amounts in the finished product.

Does ghee contain lactose and casein?

During the production of ghee, most of the lactose (milk sugar) and casein (milk protein) are removed along with the water and sediment. However, trace amounts may remain in the finished product, depending on the technology used and the thoroughness of the purification process. In a 2015 study, the lactose content in five ghee samples ranged from below the limit of detection to 2.9 mg per 100 g. Such small amounts are usually well tolerated by people with lactose intolerance, but they do not guarantee the complete absence of lactose in every product.

In the case of a milk protein allergy, even trace amounts of casein or whey proteins can trigger allergic reactions. A declaration of 0 g of protein in the nutrition facts table does not mean the product is free from allergens; therefore, ghee should not be considered a safe substitute for butter for people with a milk protein allergy.

"Ghee contains almost 100 per cent milk fat, which is why it is higher in calories than ordinary butter. It provides around 900 kcal per 100 g, whilst traditional butter contains around 717 kcal. Although most of the lactose and milk proteins are removed during the clarifying process, ghee still contains a high amount of saturated fatty acids, and its trace levels of milk proteins may be of concern to allergy sufferers.” Anna Zięba – Dietitian

FAQ – Frequently Asked Questions

How many calories are there in ghee?

Ghee provides around 900 kcal per 100 g. One teaspoon, or around 5 g, contains approximately 45 kcal, whilst 10 g of the product provides around 90 kcal. It is higher in calories than ordinary butter because it contains virtually no water.

How much fat does ghee contain?

Ghee consists almost entirely of milk fat. According to the Codex Alimentarius standard, it should contain at least 99.6 per cent milk fat. The amounts of protein and carbohydrates are negligible.

Is ghee healthier than ordinary butter?

There is no basis for considering ghee to be unequivocally healthier than traditional butter. Both products contain similar types of fatty acids, including a significant amount of saturated fats. Ghee is distinguished primarily by its higher fat concentration and other culinary properties.

How many calories are there in ghee compared to ordinary butter?

There are approximately 900 kcal in 100 g of ghee, and approximately 717 kcal in 100 g of ordinary unsalted butter. For a 10 g portion, the difference is around 18 kcal. This is mainly due to the removal of water during the clarifying process.

Does ghee contain lactose?

Ghee usually contains very little lactose, as most of the milk sugar is removed during the clarifying process. In a 2015 study, the lactose content in the samples analysed ranged from below the limit of detection to 2.9 mg per 100 g. However, this does not mean that every product is completely lactose-free.

Can people with lactose intolerance eat ghee?

Many people with lactose intolerance tolerate ghee well due to its very low lactose content. Individual tolerance may vary, however, and the composition depends on the production method. If you need to strictly limit your lactose intake, it is worth checking the manufacturer’s information.

Does ghee contain casein?

Most of the casein and other milk proteins are removed during the clarification process, but trace amounts may remain. Therefore, ghee is not considered a safe product for people with a milk protein allergy. The statement ‘0 g protein’ in the nutrition facts table does not guarantee the absence of allergens.

What vitamins does ghee contain?

Ghee can provide vitamin A and varying amounts of the fat-soluble vitamins E and K. Their content depends on the raw material and the method of production. However, ghee is not a significant source of calcium, magnesium or B vitamins.

Does ghee contain cholesterol?

Yes. Cholesterol is a natural component of milk fat. According to the data cited in the article, its content in ghee can be around 300 mg per 100 g, which is approximately 15 mg in a 5 g portion.

How much saturated fat does ghee contain?

According to USDA data, 100 g of ghee contains around 60 g of saturated fat. This means that a 10 g portion provides around 6 g of saturated fat. For this reason, ghee should be treated as one of the fats used in cooking, rather than a primary source of fat in your daily diet.

Does ghee contain protein and carbohydrates?

In finished ghee, the amounts of protein and carbohydrates are usually negligible. During production, most of the water, lactose and protein components are removed. Ghee is therefore not a substitute for milk or other protein-rich foods.

What is ghee best used for?

Ghee is suitable for frying, toasting spices and preparing dishes with rice, vegetables and pulses. It has a distinctive, slightly nutty aroma. In practice, it is best used primarily when you are looking for that particular flavour, whilst bearing in mind its high fat content.

Sources:

Mohammadi-Nasrabadi, F., Rashidimehr, A., Khoshtinat, K., Alhouei, B., Massomian, A., Rashidian, M., & Esfarjani, F. (2024). A Comparative Analysis of Butter, Ghee, and Margarine and Its Implications for Healthier Fat and Oil Group Choices: SWOT Analysis. Food science & nutrition, 12(12), 10123–10135. https://doi.org/10.1002/fsn3.4557
Yokogawa, T., Yamazaki, C., Hara, M., Sakashita, Y., Tanikawa, T., Suzuki, R., Inoue, Y., & Kitamura, M. (2023). Effect of Maillard reaction on the quality of clarified butter, ghee. Journal of natural medicines, 77(1), 230–237. https://doi.org/10.1007/s11418-022-01661-y
Portnoi, P. A., & MacDonald, A. (2015). The lactose and galactose content of milk fats and suitability for galactosaemia. Molecular genetics and metabolism reports, 5, 42–43. https://doi.org/10.1016/j.ymgmr.2015.10.001