Table of ContentsView AllTable of ContentsGhee vs. Butter: UsesNutrition ProfilesTasteCooking TipsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Ghee vs. Butter: Uses
Nutrition Profiles
Taste
Cooking Tips
Frequently Asked Questions
Although they share similar nutritional benefits, ghee may be a better alternative for those who are lactose intolerant. People enjoy cooking with ghee because it does not burn as quickly as butter.
This article discusses the similarities and differences between ghee and butter.
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Ghee and butter have similar benefits and unique uses. Knowing these can help you decide which one to use when cooking.
What’s the Healthiest Butter Substitute?
Baking
Butter has a natural smoke point of around 350 degrees F, making it a good option for cooking and baking up to this temperature. Because of its sweet, creamy taste, butter is generally preferred over ghee in recipes with mild flavors.
Ghee Instead of Butter
Ghee is versatile and can replace butter at a 1-to-1 ratio when cooking and baking. If a recipe calls for 2 tablespoons of butter, use 2 tablespoons of ghee instead. You can also use ghee in place of butter on steamed vegetables or as a spread on toast.
Ghee doesn’t feels creamy in the mouth like butter. It has a strong, slightly nutty taste, which may alter the flavor of your meal. It provides more moisture than butter, so you may need to adjust your recipes' flour and liquid proportions when substituting ghee for butter in a recipe.
Ghee and Lactose IntoleranceGhee has less lactose than butter because its milk solids are removed. This may make it a better option for lactose-intolerant individuals.
Ghee and Lactose Intolerance
Ghee has less lactose than butter because its milk solids are removed. This may make it a better option for lactose-intolerant individuals.
Smoke Point
Ghee has a smoke point of around 482 degrees F, much higher than butter’s smoke point of 350 degrees F. It can be used for high-heat cooking, such as deep frying, grilling, roasting, and sautéeing.
There is evidence that ghee produces lessacrylamide(a toxic compound that can form in foods during high-heat cooking) thanvegetable oilswhen heated. While additional research is needed, animal studies suggest that high doses of acrylamide may increase the risk ofcancer.
Ghee vs. Butter: Nutrition Profile
Ghee and butter have similar nutrient compositions, but the two have some differences.
Per tablespoon, ghee is higher in calories and fat than butter. It is also slightly higher invitaminA, a fat-soluble vitamin necessary for vision, immunity, growth, development, and reproduction.
Both ghee and butter containconjugated linoleic acid(CLA) and butyrate. CLA is a polyunsaturated fat that may help protect againstheart diseaseand certain types of cancer, and support weight loss.
Is Ghee Healthier Than Butter?
Although ghee is somewhat higher in fat than butter, their nutrient profiles are very similar. There is no evidence that one is better than the other. Both can be enjoyed in moderation as part of a healthy, balanced diet.
However, ghee and butter are high insaturated fat. Adults should limit their saturated fat intake to less than 10% of their daily calories.
Daily Butter/Ghee AllowanceIf you eat 2,000 calories daily, you should consume less than 22 grams of saturated fat—or about 3 tablespoons of butter or ghee daily. A balanced approach would be to consume 1 to 2 tablespoons each day, in addition to other sources of healthy fats, such as olive oil, nuts, and fatty fish.
Daily Butter/Ghee Allowance
If you eat 2,000 calories daily, you should consume less than 22 grams of saturated fat—or about 3 tablespoons of butter or ghee daily. A balanced approach would be to consume 1 to 2 tablespoons each day, in addition to other sources of healthy fats, such as olive oil, nuts, and fatty fish.
Ghee vs. Butter: Taste
Ghee has a buttery taste with a distinct roasted, nutty flavor. Butter has a soft, creamy, rich flavor with a hint of sweetness.
Does Ghee Taste Like Butter?
Although it has similar properties to butter, ghee has a richer, nuttier taste and is often considered a more flavorful version of butter. Use it to add a unique flavor to everything from savory dishes and casseroles to mashed potatoes and pasta.
Summary
Ghee and butter have similar nutritional profiles and can be enjoyed as part of a healthy, balanced diet. When it comes to cooking at high heat, ghee has an advantage over butter because it has a higher smoke point. Ghee may be more suitable for individuals with lactose intolerance because it contains less lactose than butter.
Frequently Asked QuestionsGhee is high in saturated fat. Consuming too much-saturated fat can increase LDL (considered “bad”) cholesterol levels, which can increase your risk of heart disease and stroke. During high heat production, the cholesterol in ghee may become oxidized. Cholesterol oxidation products (COPs) have been linked to several age-related diseases.Individuals who have a milk allergy should avoid ghee. People with high cholesterol may also benefit from limiting their ghee consumption to no more than 1 to 2 tablespoons per day.There is no solid evidence to suggest that ghee burns fat. However, it does contain CLA, which one study found may support weight and fat loss in humans.
Ghee is high in saturated fat. Consuming too much-saturated fat can increase LDL (considered “bad”) cholesterol levels, which can increase your risk of heart disease and stroke. During high heat production, the cholesterol in ghee may become oxidized. Cholesterol oxidation products (COPs) have been linked to several age-related diseases.
Individuals who have a milk allergy should avoid ghee. People with high cholesterol may also benefit from limiting their ghee consumption to no more than 1 to 2 tablespoons per day.
There is no solid evidence to suggest that ghee burns fat. However, it does contain CLA, which one study found may support weight and fat loss in humans.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Portnoi PA, MacDonald A.The lactose and galactose content of milk fats and suitability for galactosaemia.Mol Genet Metab Rep. 2015;5:42-43. doi:10.1016/j.ymgmr.2015.10.001Science Direct.Ghee.U.S. Food and Drug Administration.Acrylamide.Daniali G, Jinap S, Hajeb P, Sanny M, Tan CP.Acrylamide formation in vegetable oils and animal fats during heat treatment.Food Chemistry. 2016;212:244-249. doi:10.1016/j.foodchem.2016.05.174USDA Food Data Central.Ghee, clarified butter.USDA Food Data Central.Butter, without salt.National Institutes of Health.Vitamin A and carotenoids.den Hartigh LJ.Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: a review of pre-clinical and human trials with current perspectives.Nutrients. 2019;11(2):370. doi:10.3390/nu11020370Gonçalves P, Araújo JR, Di Santo JP.A cross-talk between microbiota-derived short-chain fatty acids and the host mucosal immune system regulates intestinal homeostasis and inflammatory bowel disease.Inflamm Bowel Dis. 2018;24(3):558-572. doi:10.1093/ibd/izx029United States Department of Agriculture (USDA).Dietary Guidelines for Americans, 2020-2025.Poli G, Leoni V, Biasi F, Canzoneri F, Risso D, Menta R.Oxysterols: From redox bench to industry.Redox Biol. 2021;49:102220. doi:10.1016/j.redox.2021.102220
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Portnoi PA, MacDonald A.The lactose and galactose content of milk fats and suitability for galactosaemia.Mol Genet Metab Rep. 2015;5:42-43. doi:10.1016/j.ymgmr.2015.10.001Science Direct.Ghee.U.S. Food and Drug Administration.Acrylamide.Daniali G, Jinap S, Hajeb P, Sanny M, Tan CP.Acrylamide formation in vegetable oils and animal fats during heat treatment.Food Chemistry. 2016;212:244-249. doi:10.1016/j.foodchem.2016.05.174USDA Food Data Central.Ghee, clarified butter.USDA Food Data Central.Butter, without salt.National Institutes of Health.Vitamin A and carotenoids.den Hartigh LJ.Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: a review of pre-clinical and human trials with current perspectives.Nutrients. 2019;11(2):370. doi:10.3390/nu11020370Gonçalves P, Araújo JR, Di Santo JP.A cross-talk between microbiota-derived short-chain fatty acids and the host mucosal immune system regulates intestinal homeostasis and inflammatory bowel disease.Inflamm Bowel Dis. 2018;24(3):558-572. doi:10.1093/ibd/izx029United States Department of Agriculture (USDA).Dietary Guidelines for Americans, 2020-2025.Poli G, Leoni V, Biasi F, Canzoneri F, Risso D, Menta R.Oxysterols: From redox bench to industry.Redox Biol. 2021;49:102220. doi:10.1016/j.redox.2021.102220
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Portnoi PA, MacDonald A.The lactose and galactose content of milk fats and suitability for galactosaemia.Mol Genet Metab Rep. 2015;5:42-43. doi:10.1016/j.ymgmr.2015.10.001Science Direct.Ghee.U.S. Food and Drug Administration.Acrylamide.Daniali G, Jinap S, Hajeb P, Sanny M, Tan CP.Acrylamide formation in vegetable oils and animal fats during heat treatment.Food Chemistry. 2016;212:244-249. doi:10.1016/j.foodchem.2016.05.174USDA Food Data Central.Ghee, clarified butter.USDA Food Data Central.Butter, without salt.National Institutes of Health.Vitamin A and carotenoids.den Hartigh LJ.Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: a review of pre-clinical and human trials with current perspectives.Nutrients. 2019;11(2):370. doi:10.3390/nu11020370Gonçalves P, Araújo JR, Di Santo JP.A cross-talk between microbiota-derived short-chain fatty acids and the host mucosal immune system regulates intestinal homeostasis and inflammatory bowel disease.Inflamm Bowel Dis. 2018;24(3):558-572. doi:10.1093/ibd/izx029United States Department of Agriculture (USDA).Dietary Guidelines for Americans, 2020-2025.Poli G, Leoni V, Biasi F, Canzoneri F, Risso D, Menta R.Oxysterols: From redox bench to industry.Redox Biol. 2021;49:102220. doi:10.1016/j.redox.2021.102220
Portnoi PA, MacDonald A.The lactose and galactose content of milk fats and suitability for galactosaemia.Mol Genet Metab Rep. 2015;5:42-43. doi:10.1016/j.ymgmr.2015.10.001
Science Direct.Ghee.
U.S. Food and Drug Administration.Acrylamide.
Daniali G, Jinap S, Hajeb P, Sanny M, Tan CP.Acrylamide formation in vegetable oils and animal fats during heat treatment.Food Chemistry. 2016;212:244-249. doi:10.1016/j.foodchem.2016.05.174
USDA Food Data Central.Ghee, clarified butter.
USDA Food Data Central.Butter, without salt.
National Institutes of Health.Vitamin A and carotenoids.
den Hartigh LJ.Conjugated linoleic acid effects on cancer, obesity, and atherosclerosis: a review of pre-clinical and human trials with current perspectives.Nutrients. 2019;11(2):370. doi:10.3390/nu11020370
Gonçalves P, Araújo JR, Di Santo JP.A cross-talk between microbiota-derived short-chain fatty acids and the host mucosal immune system regulates intestinal homeostasis and inflammatory bowel disease.Inflamm Bowel Dis. 2018;24(3):558-572. doi:10.1093/ibd/izx029
United States Department of Agriculture (USDA).Dietary Guidelines for Americans, 2020-2025.
Poli G, Leoni V, Biasi F, Canzoneri F, Risso D, Menta R.Oxysterols: From redox bench to industry.Redox Biol. 2021;49:102220. doi:10.1016/j.redox.2021.102220
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