7 Best Ghee Nutrition Facts

Ghee, also known as clarified butter, is a popular ingredient in many cuisines around the world. It is made by simmering butter until the water content evaporates and the milk solids separate, resulting in a rich and flavorful golden liquid.

While ghee is often associated with Indian cuisine, its benefits and nutritional value make it a versatile and healthy addition to any diet.

7 Best Ghee Nutrition Facts

1. Calorie Content

Ghee is a concentrated source of calories. In fact, just one tablespoon of ghee contains approximately 112 calories.

While this may seem high, ghee is also incredibly nutrient-dense, meaning it provides a wide range of essential vitamins and minerals alongside its calorie content.

2. Vitamins and Minerals

Ghee is rich in fat-soluble vitamins such as vitamin A, D, E, and K. These vitamins play crucial roles in various bodily functions, including maintaining healthy skin, supporting immune function, promoting bone health, and aiding in blood clotting.

Additionally, ghee contains small amounts of calcium, iron, and potassium, which contribute to overall health and wellbeing.

3. No Lactose or Casein

One of the significant benefits of ghee is that it is entirely lactose-free and virtually casein-free. Lactose and casein are the components of dairy that many individuals struggle to digest.

By removing these elements during the clarifying process, ghee becomes a suitable option for those with lactose intolerance or dairy allergies.

4. Healthy Fats

Contrary to popular belief, not all fats are bad for you. Ghee consists mainly of saturated fats, which were once demonized but are now recognized for their health benefits when consumed in moderation.

Saturated fats are an excellent source of energy and aid in hormone production, cell membrane function, and the absorption of fat-soluble vitamins.

5. Aids Digestion

Ghee contains butyric acid, a short-chain fatty acid that has been shown to support gut health and aid in digestion. Butyric acid acts as a fuel source for the cells lining the intestines, helping to maintain a healthy digestive system.

Additionally, ghee has a high smoke point, making it suitable for cooking at higher temperatures without producing harmful free radicals.


Ghee is a nutritious and delicious ingredient that can enhance the flavor of your dishes while providing essential vitamins and minerals. Its high calorie content should be consumed in moderation, but the benefits of ghee, such as its lactose-free nature, healthy fats, and digestion-aiding properties, make it a great addition to any diet.

So, whether you’re a fan of Indian cuisine or simply looking to explore new flavors, give ghee a try and enjoy its many nutritional benefits!

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