Ghee Nutrition Benefits and Facts

Nutritional summary

Ghee is a highly concentrated source of milkfat, containing a minimum of 99.6% fat and very little moisture .
Because it is composed primarily of saturated fatty acids, major health institutions like the USDA and the Dietary Guidelines Advisory Committee monitor its consumption in relation to cardiovascular disease risk .
Unlike butter, which contains approximately 60% saturated fat, ghee is more calorie-dense and has a higher concentration of saturated fats because the water and milk solids are removed during processing .
One small randomized controlled trial found that replacing hydrogenated oils with ghee did not significantly change LDL (low-density lipoprotein) cholesterol levels over a 40-day period, though broader consensus still emphasizes limiting saturated fat intake .

Interesting fact

Ghee is shelf-stable at room temperature for months because the clarification process removes the water and milk solids that typically host bacterial growth.

Standout nutrients

EPIC

SOURCE

Vitamin A

EPIC

SOURCE

Retinol

EPIC

SOURCE

Iodine

SUPER

SOURCE

Vitamin E

880

kcal per 100g

Protein0.16g

Fat98.5g

Fat breakdown

Polyunsat4.25g

Monounsat25.8g

Saturated59.7g

Trans2.10g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKetoLow FodmapPaleo

Sustainability

Heavier footprint

As a concentrated dairy product, ghee has a significant carbon footprint associated with methane emissions from cattle.

Confidencemedium

Storage

Cool Dark Place

6–12 months

Ensure the container is tightly sealed to prevent oxidation.

Refrigerate

1–2 years

Extends shelf life but will harden the texture.

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

What is the relationship between food sources of saturated fat consumed and risk of cardiovascular disease? | Nutrition Evidence Systematic Review

[1]nesr.usda.gov

Food sources of saturated fat and cardiovascular disease: A systematic review

[4]nesr.usda.gov

Table 39, Evidence examining the relationship between butter consumption and risk of cardiovascular disease in adultsa - Food Sources of Saturated Fat and Risk of Cardiovascular Disease: A Systematic Review - NCBI Bookshelf

[6]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

METHODOLOGY - Types of Dietary Fat and Cardiovascular Disease: A Systematic Review - NCBI Bookshelf

[7]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

[PDF] USDA Specifications for Ghee

[8]www.ams.usda.govams.usda.gov

Types of Fat - The Nutrition Source

[10]nutritionsource.hsph.harvard.edu

USDA FoodData Central

[12]fdc.nal.usda.gov

Coverage

Nutrients

FoodCompass

15.1

Version

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