Is Ghee Healthier Than Butter? We Asked a Functional Nutritionist

Butter and ghee are both kitchen staples with rich flavors and deep culinary roots. But many people would say that ghee, a type of clarified butter, has a reputation as the more “wellness-friendly” choice. It’s true that ghee has some healthy fats and it may be better for people with dairy sensitivities. But is ghee actually better for you than butter? Not necessarily. 

What is ghee?

Ghee originated in India. It’s made by simmering and straining butter to remove the water, lactose (a natural sugar in milk), and casein (a protein in milk). What’s left is a rich, golden, spreadable fat with a nutty, caramelized flavor. 

Unlike butter, ghee doesn’t need to be kept in the refrigerator because it doesn’t have milk solids or water that can harbor bacteria. Ghee also has a higher smoke point, so it’s great for cooking at high heat.

Is ghee healthier than butter?

Ghee has some benefits over butter, but it’s not a magic health food. And it isn’t necessarily healthier than butter. Let’s take a closer look at how ghee and butter compare in different areas.

Fat

Ghee and butter are both high in fat. Ghee is about 99.5% fat. Butter is about 80% fat, with the rest made up of water and milk solids. 

Both contain some unsaturated fat, which has some health benefits. But more of their fat is saturated fat. Since ghee is more concentrated, it has more total fat and more saturated fat than butter.

Here’s how the fat content compares in a 1-tbsp serving:

• Ghee: 13.9 g total fat (8.7 g saturated fat)

• Butter: 11.5 g total fat (7.2 g saturated fat)

Eating too much saturated fat can raise blood cholesterol levels, especially the “bad” low-density lipoprotein (LDL) cholesterol. This can increase your risk of heart disease over time. But everyone’s body responds differently to fat, depending on genetics, lifestyle, and overall diet quality. Many people can eat butter or ghee in moderation as part of a balanced, nutrient-rich diet. 

Still, the American Heart Association recommends limiting saturated fat to no more than 5% to 6% of your daily calories. The Dietary Guidelines for Americans (DGA) recommend keeping it below 10%.

Dietary cholesterol

Both butter and ghee have dietary cholesterol. Ghee has slightly more — about 36 mg per tablespoon — while butter has about 31 mg. But research suggests that dietary cholesterol may have less of an effect on blood cholesterol levels than once believed.

Lactose and casein

Lactose is a milk sugar. Casein is a milk protein. 

People with lactose intolerance can’t process lactose. Even small amounts of lactose-containing foods can lead to bloating, gas, or diarrhea. Casein is one of two milk proteins that can cause an allergic, or immune reaction. In this case, consuming casein could cause a severe or even life-threatening reaction.

Ghee is almost entirely free of both lactose and casein. This is because ghee is made by simmering butter until the water evaporates and the milk solids separate. This removes most of the lactose and casein. That’s why many people with lactose sensitivity tolerate ghee better than butter.

That said, ghee is not suitable for people with a severe dairy allergy, or anyone who needs to avoid all traces of milk protein. Ghee is very low in allergens, but it’s still dairy-derived and may have trace amounts of dairy.

The following table compares some of the nutrient values in butter versus ghee.

Nutrients

Both butter and ghee have vitamins, particularly: 

• Vitamin A, which supports vision, immune function, and skin health 

• Vitamin E, an antioxidant that helps protect cells from damage that can increase your risk for many chronic health conditions 

• Vitamin K, which supports blood clotting and bone health

• CLA and butyrate, fatty acids that may reduce inflammation, support gut health, and even fight cancer. 

Calories

Both ghee and butter are calorie-dense, but ghee has more. A tablespoon of ghee has 123 calories, while butter has 102. Eating high amounts of ghee or butter can add many calories to your diet very quickly. 

Flavor and texture

Most people are familiar with butter’s creamy, smooth texture and its slightly salty flavor (if it’s salted butter). 

Ghee tastes richer and caramelized. That’s because the milk solids are toasted during cooking. Ghee usually comes in a jar, like coconut oil. Its texture is similar to softened butter. Since it doesn’t contain milk solids or water, ghee doesn’t need to be refrigerated. 

Smoke point

The smoke point of a cooking fat is the temperature at which fat starts to visibly smoke and break down. When a fat is heated past this point, it can degrade and form free radicals and other harmful compounds, like trans fats.

Ghee has a higher smoke point than butter — 375°F to 480°F compared to butter’s 350°F. This makes ghee less likely to burn and form harmful compounds at high temperatures. So, it’s a good fat to use for frying, sautéing, or roasting.

Butter, on the other hand, can start to brown and smoke quickly because of its milk proteins. So butter can add flavor to low- or medium-heat cooking, like brown butter sauces. But it’s not the best choice for searing or deep-frying.

Use in recipes

Technically, ghee and butter can be used the same way in recipes. For example, if a recipe calls for ½ cup of butter, you can use ½ cup of ghee in its place. That said, the flavor and texture will be different. 

For baking, butter is usually the better choice, especially if you want a flaky texture in pastries and cookies. Ghee can be used for baking, but it tends to make things denser 

Who should avoid ghee?

Some people may want to avoid ghee, including:

• Anyone needing to strictly avoid all dairy: Ghee doesn’t have lactose, but it still comes from butter. If you have a dairy allergy or need to avoid it for other reasons, it’s best to skip ghee. Try using a plant-based fat, like avocado or coconut oil instead.

• People who follow a vegan diet: Ghee is an animal-derived fat, so it’s not a good choice for vegans. 

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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