1. Introduction

Ghee — also known as clarified butter — is one of the most nutrient-dense fats available today. Used for centuries in Indian kitchens and Ayurvedic medicine, ghee is not just a cooking fat but a superfood loaded with healthy fats, vitamins, and antioxidants.

In this article, we dive deep into the ghee nutrition facts you must know if you care about your health, digestion, skin, or weight. Whether you follow keto, intermittent fasting, or traditional cooking — ghee fits beautifully in almost every lifestyle.

2. What Is Ghee?

Ghee is a form of clarified butter made by slowly heating butter to remove water and milk solids, leaving behind pure golden fat. Traditional Indian ghee, especially made from desi cow’s milk using the Bilona method, is considered the most nutritious and Ayurvedically beneficial.

There are different types of ghee:

• Desi Cow Ghee (A2)

• Buffalo Ghee

• Commercial Ghee (with additives)

• Organic/Handmade Ghee

Each has different taste, aroma, and nutritional value. Let’s now look at actual nutrition facts.

Q1: What are the pros and cons of ghee?
Ghee improves digestion, boosts immunity, and provides vitamins. But excess intake can raise cholesterol and weight. Use in moderation for best health benefits.

Q2: What is included in the ghee nutrition fact sheet?
Ghee contains 99.8% fat, 112 calories per tablespoon, and fat-soluble vitamins. It has no carbs or protein and is lactose-free, making it suitable for most diets.

Q3: Why is ghee considered bad by some people?
Ghee is considered bad when overconsumed due to high saturated fat, which may raise cholesterol and heart risks. Moderation and active lifestyle reduce its negative effects.

Q4: What are the disadvantages of eating ghee?
Disadvantages include weight gain, increased cholesterol, and heart strain if overused. People with obesity or heart issues should limit consumption and use only pure, natural ghee.

Q5: What are the benefits and side effects of ghee?
Benefits include digestion, immunity, and skin glow. Side effects are cholesterol rise and obesity if overconsumed. Always use ghee in limited, balanced amounts for health.

Q6: What does the ghee nutrition facts label show?
Label shows 112 calories, 13g fat, 0g carbs/protein per tablespoon. Contains vitamins A, E, and K. No sugar or lactose, ideal for keto and dairy-sensitive diets.

Q7: What are the nutrition facts of ghee per 100g?
Per 100g, ghee provides 876 calories, 99.8g fat (62g saturated), and vitamins. It contains no carbs or protein. Use in moderation due to its high fat.

Q8: How much fat does ghee contain?
Ghee has 99.8% fat per 100g, mainly saturated. One tablespoon offers 13–14g fat. While healthy in small amounts, excess can lead to weight and cholesterol issues.

3. Ghee Nutrition Facts (Per 100g & Per Tablespoon)

Per 100 grams of Ghee:

Per 1 Tablespoon (approx. 13g):

• Calories: ~117 kcal

• Total Fat: ~13 g

• Saturated Fat: ~8 g

• Cholesterol: ~39 mg

• Vitamin A: ~400 IU

Ghee contains zero carbs, zero sugar, and no protein, making it a pure fat-based nutrient source.

Q1: What are G Sheets?
G Sheets, or Google Sheets, is a free online spreadsheet tool for data entry, analysis, and collaboration. It’s cloud-based, accessible from anywhere, and supports formulas and charts.

Q2: What is whey protein?
Whey protein is a fast-digesting, complete protein from milk, rich in essential amino acids. It supports muscle growth, recovery, and weight management, commonly used in fitness nutrition.

Q3: What is nutrition?
Nutrition is the process of consuming and utilizing food for energy, growth, and health. It includes proteins, fats, carbs, vitamins, and minerals for overall body function.

Q4: What is tempeh?
Tempeh is a fermented soy product rich in protein, fiber, and probiotics. It’s a vegan meat substitute that supports gut health and is popular in plant-based diets.

Q5: What is margarine?
Margarine is a butter substitute made from vegetable oils. It contains unsaturated fats but may include trans fats. Choose trans-fat-free versions for a heart-healthier option.

Q6: What are the benefits of chia seeds?
Chia seeds boost digestion, provide omega-3s, fiber, protein, and antioxidants. They help in weight loss, stabilize blood sugar, and support heart health when consumed daily.

4. Caloric Breakdown of Ghee

Ghee is calorie-dense — about 900 kcal per 100g — almost the same as pure oil or butter. However, its nutrient profile sets it apart.

Key Point:
Unlike refined oils, ghee offers fat-soluble vitamins (A, D, E, K2) that are essential for brain, immunity, bones, and vision.

Also, the presence of butyric acid and CLA (Conjugated Linoleic Acid) makes ghee a unique fat that supports digestion and fat metabolism.

5. Health Benefits of Ghee (Backed by Nutrients)

Ghee is not just fat — it’s a functional food. Here’s how each nutrient contributes:

1. Brain & Vision Support

• Rich in Vitamin A which helps in night vision and cognitive functions.

2. Gut Health & Digestion

• Butyric acid in ghee is a short-chain fatty acid that heals the gut lining, promotes good bacteria, and reduces inflammation.

3. Bone Strength

• Vitamin K2 helps in calcium absorption, preventing osteoporosis and arthritis.

4. Immunity & Hormonal Balance

• Vitamin E acts as an antioxidant, supporting the immune system and hormone balance.

5. Weight Management

• CLA and medium-chain fats support fat metabolism and appetite control.

6. Skin & Hair Nourishment

• Ghee is used topically to treat dryness, cracked lips, and baby massage in Ayurveda.

6. Ghee for Weight Loss – Myth or Truth?

Contrary to the myth, ghee can help in weight loss when consumed in moderation.

• Contains medium-chain fatty acids (MCFAs) that convert to energy instead of storing as fat.

• CLA in desi cow ghee improves insulin resistance and reduces belly fat.

• Boosts metabolism during intermittent fasting or low-carb diets.

Remember: Quantity matters. 1–2 teaspoons daily is beneficial. Overconsumption may lead to weight gain.

7. Daily Recommended Intake of Ghee

• Adults (normal activity): 1–2 teaspoons/day

• Physically active adults: 2–3 teaspoons/day

• Children: 1 teaspoon/day

• Elderly: 1–2 teaspoons/day

People with cardiac conditions should consult their doctor but pure cow ghee in small amounts is often heart-safe.

8. Ghee Nutrition vs Other Fats

Fat Source	Smoke Point	Nutrients	Safe for Cooking?
Ghee	250°C	Vitamins A, D, E, K	Yes
Butter	150°C	Some Vitamins	No (burns fast)
Coconut Oil	177°C	MCTs	Limited Use
Refined Oil	220°C	No Vitamins	Lacks nutrients

 

Ghee wins in both nutrient density and cooking stability.

9. Cooking with Ghee – Does It Retain Nutrition?

Yes. Ghee has a high smoke point (250°C) — making it perfect for:

• Deep frying

• Tadka (tempering)

• Baking and roasting

• Ayurvedic medicinal recipes

Unlike butter and oils, ghee doesn’t break down easily, preserving most of its nutrients.

10. How to Identify Nutrient-Rich Ghee

Always check for:

Made from desi cow milk (A2 beta-casein)
Prepared via traditional Bilona method
Yellowish color (rich in carotenoids)
FSSAI-approved labeling
No additives or preservatives

Handmade ghee like Aasutosh Ghee (if you’re promoting your own brand) retains maximum nutrients because it’s made without machines.

11. Frequently Asked Questions (FAQs)

Q1: Is ghee safe for lactose-intolerant people?
Yes. Ghee contains no lactose or casein.

Q2: Can heart patients consume ghee?
In moderation, pure cow ghee may be heart-safe. Consult your doctor.

Q3: Is ghee better than olive oil?
For Indian cooking — yes, due to higher smoke point and fat-soluble vitamins.

Q4: Does heating ghee destroy its nutrients?
No, unless overheated. It retains nutrition better than most oils.

12. Conclusion

Ghee is far more than just fat — it’s a nutrient-packed, digestion-supporting, metabolism-boosting gift from Indian tradition. With a perfect balance of good fats and fat-soluble vitamins, ghee can become your everyday health booster — when used in the right quantity.

Instead of fearing fats, embrace the right kind of fat — and ghee is one of the best.