Epic source
Energy
880 kcal · 44% DV target
A clarified butter with a nutty aroma and high smoke point, ghee is a staple of South Asian cuisine that consists almost entirely of pure milkfat once water and solids are removed.
Ghee is a highly concentrated source of milkfat, containing a minimum of 99.6% fat and very little moisture .812
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 .147
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 .1012
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 .68
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
880 kcal · 44% DV target
98.5 g · 126% DV target
59.7 g · 299% DV target
Not a benefit — best kept low
2.10 g · 210% DV target
Not a benefit — best kept low
0.04 g · 17% DV target
894 μg · 99% DV target
Seasonality has not been estimated for this ingredient yet.
Ensure the container is tightly sealed to prevent oxidation.
Extends shelf life but will harden the texture.
As a concentrated dairy product, ghee has a significant carbon footprint associated with methane emissions from cattle.
Ghee is shelf-stable at room temperature for months because the clarification process removes the water and milk solids that typically host bacterial growth.