Calories in Ghee
Ghee is a form of highly-clarified butter that is traditionally used in Asian and Middle Eastern cooking. It is created by simmering butter until the water evaporates and the milk solids are removed, leaving behind pure, golden fat with a high smoke point.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 teaspoon | 5g | 45 | 0g | 0g | 5g |
| Large serving | 100g | 900 | 0g | 0g | 100g |
| 1 cup | 205g | 1845 | 0g | 0g | 205g |
| Standard tablespoon | 13g | 117 | 0g | 0g | 13g |
Health Benefits
Contains Butyrate, a short-chain fatty acid that supports gut health and reduces inflammation.
Provides Conjugated Linoleic Acid (CLA), which may help in reducing body fat and improving heart health.
Rich in Vitamin A, which is vital for maintaining healthy vision and immune function.
Nutrition Tips
- Ghee has a very high smoke point (250°C/482°F), making it safer for high-heat frying than butter or many vegetable oils.
- Because the milk solids are removed, ghee is virtually free of lactose and casein, making it suitable for many with dairy sensitivities.
- It is extremely calorie-dense; a single tablespoon contains over 100 calories, so portion control is essential.
- Ghee is a rich source of fat-soluble vitamins including A, E, and K2.
- Unlike butter, ghee can be stored at room temperature for several months if kept in an airtight container away from light.
GAYA Tracking Tip
When logging meals, remember that ghee is often used as a cooking medium; if your food looks glossy or has a nutty aroma, ensure you account for at least 1-2 teaspoons of added fat.
Frequently Asked Questions
Is ghee healthier than regular butter?+
Ghee has a higher smoke point and lacks lactose/casein, but it is higher in saturated fat and calories per gram than butter. Both should be used in moderation.
Does ghee contain any carbohydrates?+
No, ghee is pure fat. During the clarification process, all sugars (lactose) and proteins are removed, leaving zero carbs.
Is ghee suitable for a Keto diet?+
Yes, ghee is an excellent fat source for the Ketogenic diet because it is 100% fat and contains zero carbohydrates.
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