Ghee Nutrition Facts: Calories, Vitamins & Complete Nutritional Breakdown
Understanding ghee nutrition facts is essential for making informed dietary choices. Whether you're counting calories, tracking macros, or curious about vitamins, this complete guide breaks down everything you need to know about ghee's nutritional profile—from calories per tablespoon to its impressive vitamin content.
Ghee, also known as clarified butter, has been a staple in Indian cooking and Ayurvedic medicine for over 5,000 years. But what exactly makes it nutritionally special? This science-backed guide reveals the complete nutritional breakdown of ghee, helping you understand why it's considered a superfood.
📊 Ghee Nutrition Facts (Per 1 Tablespoon / 14g)
Complete Nutritional Breakdown of Ghee
Let's dive into the detailed nutritional composition of ghee. The values below are based on 1 tablespoon (14 grams) of pure cow ghee, sourced from USDA and scientific studies.
| Nutrient | Amount (per 14g) | % Daily Value |
|---|---|---|
| Calories | 120-130 kcal | ~6% |
| Total Fat | 14g | 18% |
| Saturated Fat | 9g | 45% |
| Monounsaturated Fat | 4g | — |
| Polyunsaturated Fat | 0.5g | — |
| Cholesterol | 33mg | 11% |
| Carbohydrates | 0g | 0% |
| Protein | 0g | 0% |
| Sodium | 0mg | 0% |
Vitamins in Ghee: Fat-Soluble Powerhouse
One of ghee's greatest nutritional strengths is its rich content of fat-soluble vitamins. These vitamins require dietary fat for absorption—making ghee an ideal delivery system. Learn more about how these vitamins contribute to ghee's immunity-boosting properties.
🟠 Vitamin A (Retinol)
Amount: 8-12% DV per tablespoon | Benefits: Essential for vision, immune function, skin health, and cell growth. Ghee provides preformed vitamin A (retinol), which is more bioavailable than plant-based beta-carotene.
☀️ Vitamin D
Amount: Variable (higher in grass-fed) | Benefits: Crucial for calcium absorption, bone health, immune regulation, and mood. Particularly important during winter when sun exposure is limited.
🟢 Vitamin E (Tocopherol)
Amount: 2-3% DV per tablespoon | Benefits: Powerful antioxidant that protects cells from oxidative damage. Supports skin health, reduces inflammation, and supports immune function.
🟣 Vitamin K2 (Menaquinone)
Amount: Higher in grass-fed ghee | Benefits: Directs calcium to bones (not arteries), supports heart health, and works synergistically with vitamin D. Ghee is one of the few dietary sources of K2.
Pro Tip: Grass-fed A2 ghee contains 3-5 times more vitamins than ghee from grain-fed cows. The cows' diet directly impacts the nutritional profile of the ghee.
Fatty Acids in Ghee: The Complete Profile
Ghee contains a unique blend of fatty acids that contribute to its health benefits. Understanding this profile helps explain why ghee is considered healthier than many refined oils.
Saturated Fats (62-65%)
While ghee is high in saturated fat, not all saturated fats are equal. Ghee contains beneficial short-chain and medium-chain fatty acids:
- Butyric Acid (3-4%): A short-chain fatty acid that supports gut health, reduces inflammation, and may protect against colon cancer
- Capric & Caprylic Acid: Medium-chain triglycerides (MCTs) that are quickly converted to energy
- Palmitic & Stearic Acid: Long-chain fatty acids that provide sustained energy
Monounsaturated Fats (25-28%)
Ghee contains oleic acid, the same heart-healthy fat found in olive oil. Monounsaturated fats can help reduce LDL cholesterol and support cardiovascular health. This is one reason ghee may not negatively impact cholesterol when consumed in moderation.
Polyunsaturated Fats (3-4%)
While lower in polyunsaturated fats, ghee contains:
- Omega-3 Fatty Acids: Anti-inflammatory, supports brain and heart health (higher in grass-fed ghee)
- Omega-6 Fatty Acids: Essential for cell function (in balanced amounts)
- CLA (Conjugated Linoleic Acid): May help reduce body fat, support immune function, and provide anti-cancer properties
Ghee vs Butter vs Cooking Oils: Nutritional Comparison
How does ghee stack up against other common cooking fats? This comparison helps you make informed choices. For a detailed analysis, see our ghee vs butter comparison.
| Factor | Ghee | Butter | Olive Oil | Coconut Oil |
|---|---|---|---|---|
| Calories/tbsp | 120-130 | 102 | 119 | 121 |
| Smoke Point | 250°C | 175°C | 190°C | 177°C |
| Lactose-Free | ✓ | ✗ | ✓ | ✓ |
| Vitamin A, D, E, K | High | Medium | E only | Low |
| Butyric Acid | ✓ | ✓ | ✗ | ✗ |
| Shelf Life | 12+ months | 3 months | 24 months | 24 months |
How Much Ghee Should You Eat Daily?
The optimal amount of ghee depends on your health goals, activity level, and overall diet. Here's a guide based on different needs. For detailed recommendations, see how much ghee per day.
| Category | Daily Amount | Calories |
|---|---|---|
| General Health (Adults) | 1-2 tbsp | 120-260 kcal |
| Weight Loss | 1 tbsp | ~130 kcal |
| Ketogenic Diet | 2-4 tbsp | 260-520 kcal |
| Athletes/Active | 2-3 tbsp | 260-390 kcal |
| Children (4-12 years) | 1-2 tsp | 40-80 kcal |
Grass-Fed vs Regular Ghee: Nutritional Differences
The source of ghee significantly impacts its nutritional profile. Ghee from grass-fed indigenous cows offers substantial advantages:
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Frequently Asked Questions
How many calories are in 1 tablespoon of ghee?
One tablespoon (14g) of ghee contains approximately 120-130 calories. This is slightly higher than butter (102 calories per tablespoon) because ghee is 99.8% pure fat with no water content. Despite the higher calorie count, ghee's healthy fats promote satiety, which can help you eat less overall. The calories come entirely from fat, with zero carbohydrates and zero protein.
Is ghee healthier than butter nutritionally?
Nutritionally, ghee offers several advantages over butter. Ghee contains higher concentrations of fat-soluble vitamins A, D, E, and K because the water is removed during clarification. It has a higher smoke point (250°C vs 175°C), making it safer for cooking. Ghee also contains more butyric acid and CLA (Conjugated Linoleic Acid). Additionally, ghee is virtually lactose-free and casein-free, suitable for those with dairy sensitivities.
Does ghee have protein or carbohydrates?
No, ghee contains zero protein and zero carbohydrates. During the clarification process, milk solids (which contain protein and lactose/carbs) are removed, leaving only pure butterfat. This makes ghee ideal for ketogenic and low-carb diets. The absence of milk proteins also makes ghee suitable for people with casein allergies or lactose intolerance, unlike regular butter which retains these components.
What vitamins are found in ghee?
Ghee is rich in fat-soluble vitamins: Vitamin A (8-12% DV per tablespoon) for eye health and immunity; Vitamin D for bone health and immune function; Vitamin E as an antioxidant for skin health; and Vitamin K2 for calcium metabolism and heart health. Grass-fed ghee contains 3-5 times more of these vitamins than grain-fed ghee. These vitamins require fat for absorption, making ghee an ideal delivery system.
How much ghee can I eat per day?
For most healthy adults, 1-2 tablespoons (14-28g) of ghee per day is considered optimal. This provides approximately 120-260 calories and delivers beneficial vitamins and fatty acids without excessive saturated fat intake. Athletes or those on ketogenic diets may consume up to 3 tablespoons. Start with 1 teaspoon and gradually increase. Always consider your total daily fat intake and consult a nutritionist for personalized recommendations.
Is ghee good for weight loss?
Despite being calorie-dense, ghee can support weight loss when consumed moderately. Its healthy fats increase satiety and reduce cravings. Ghee contains CLA (Conjugated Linoleic Acid) which studies suggest may help reduce body fat. The butyric acid in ghee supports gut health and metabolism. However, portion control is essential—stick to 1-2 tablespoons daily. Ghee works best as a replacement for processed oils, not as an addition to an unhealthy diet.
Does ghee raise cholesterol levels?
The relationship between ghee and cholesterol is complex. While ghee contains saturated fat, studies show moderate ghee consumption may not negatively impact cholesterol in healthy individuals. Ghee can actually increase HDL (good) cholesterol. It contains no trans fats, which are more harmful to cholesterol levels. The key is moderation—1-2 tablespoons daily within a balanced diet. People with existing heart conditions should consult their doctor.
What is the difference between A2 ghee and regular ghee nutrition?
A2 ghee (from indigenous cow breeds like Gir) and regular ghee have similar macronutrient profiles—both are 99.8% fat with zero carbs and protein. However, A2 ghee from grass-fed cows contains higher levels of omega-3 fatty acids, CLA, and fat-soluble vitamins. A2 ghee also lacks the A1 beta-casein protein that some people find difficult to digest. For maximum nutrition, choose A2 ghee made using the traditional Bilona method from grass-fed cows.
Conclusion: Ghee Is a Nutritional Powerhouse
Ghee's nutritional profile makes it one of the most nutrient-dense cooking fats available. With 120-130 calories per tablespoon, zero carbs, zero protein, and a rich blend of fat-soluble vitamins (A, D, E, K2), beneficial fatty acids (butyric acid, CLA, omega-3s), and a high smoke point, ghee offers unique advantages that refined oils and even butter cannot match.
The key to maximizing ghee's nutritional benefits is choosing quality. Grass-fed A2 ghee made using traditional methods contains significantly higher levels of vitamins and beneficial compounds than commercial alternatives. When consumed in moderation (1-2 tablespoons daily), ghee can be a valuable addition to a balanced diet.
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