Calories in Ghee: Nutrition Facts & Serving Sizes
Per 1 tbsp
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Ghee is clarified butter with the milk solids and water removed, leaving behind nearly pure butterfat. One tablespoon (14g) delivers 126 calories and 14g of fat with zero carbs, protein, or fiber. Per 100g, ghee is 900 calories and 100% fat, comparable to other pure cooking oils. It contains 60g of saturated fat and 300mg of cholesterol per 100g, which are the highest values among common cooking fats. Ghee has a high smoke point of around 485 degrees Fahrenheit (250 degrees Celsius), making it suitable for high-heat cooking. It is naturally lactose-free and casein-free because the milk solids are removed during clarification, making it tolerable for many people who react to dairy. It is widely used in Ayurvedic cooking and has grown in popularity among keto and paleo dieters.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp | 126 | 0g | 0g | 14g | 0g |
| 100g | 900 | 0g | 0g | 100g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 900 | 45% |
| Protein | 0g | |
| Total Fat | 100g | 128% |
| Saturated Fat | 60g | 300% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 0mg | |
| Cholesterol | 300mg | 100% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 60g | 20% |
| Cholesterol | 300mg | 100% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ghee
Ghee contains conjugated linoleic acid (CLA), a naturally occurring fatty acid found in ruminant animal fats. Research suggests CLA may support fat loss by altering body composition, though the effect size in humans is modest. It also contains butyrate, a short-chain fatty acid that serves as an energy source for intestinal cells and supports gut lining integrity.
The high saturated fat content has historically been viewed negatively, but emerging research suggests that not all saturated fats behave the same metabolically. The stearic acid fraction in ghee, for example, does not raise LDL cholesterol in the same way as palmitic acid.
Ghee contains fat-soluble vitamins including vitamin A and vitamin K2, the latter being important for directing calcium into bones rather than arteries. These amounts vary based on the diet of the source cows, with grass-fed ghee being significantly higher in both K2 and CLA.
For keto and carnivore dieters, ghee is a preferred fat source because it is pure fat with zero carbs, easy to cook with at high temperatures without oxidation, and tolerated by those with dairy sensitivities. The high smoke point (485 degrees Fahrenheit) means fewer harmful compounds form during cooking compared to lower-smoke-point oils.
Dietary Considerations
Ghee is a top choice for keto and low-carb diets because it contains zero carbohydrates and is pure fat. It is lactose-free and casein-free, making it suitable for many people with dairy intolerances. It is not vegan or suitable for plant-based diets. Ghee is paleo-compliant and widely used in Ayurvedic dietary traditions. For weight loss, ghee is calorie-dense at 126 calories per tablespoon and requires strict portion control. The cholesterol content of 300mg per 100g is high and relevant for individuals monitoring cardiovascular risk. It is naturally gluten-free.
Daily Intake (100g)
100g of ghee provides 45% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ghee?
One tablespoon of ghee (14g) has 126 calories. Per 100g, ghee contains 900 calories, making it one of the most calorie-dense foods you can eat. The calorie count is essentially identical to other pure fats like butter, coconut oil, and olive oil.
Is ghee good for weight loss?
Ghee is not a weight loss food on its own. At 126 calories per tablespoon, it is calorie-dense. However, it works well in keto or low-carb diets where fat is used as the primary fuel source and overall calorie intake is controlled.
How much protein in ghee?
Ghee contains zero protein. It is pure fat with all protein and carbohydrates removed during the clarification process. Do not rely on ghee to meet protein targets.
Is ghee healthier than butter?
Ghee and butter have similar calorie and fat profiles. Ghee has a higher smoke point (485 degrees Fahrenheit vs. 350 for butter), making it safer for high-heat cooking. It is also lactose-free and casein-free, which matters for dairy-sensitive individuals.
Is ghee keto-friendly?
Yes, ghee is one of the most keto-compatible fats available. It has zero carbohydrates, is pure fat, and has no lactose or casein. It works as a cooking fat and can be added to coffee as a fat source on keto diets.
Does ghee contain lactose?
No. Ghee is lactose-free because the milk solids (which contain lactose and casein) are removed during the clarification process. Most people with lactose intolerance tolerate ghee without any issues.
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