Ghee Nutrition Facts: Calories, Fats & Vitamins Guide
Ghee nutrition facts in plain numbers: one tablespoon (~14 g) delivers ~120–130 kcal, 14 g fat, zero carbs, zero protein, and small amounts of vitamins A, D, E, and K. It is not a superfood — it is concentrated butterfat with a high smoke point and honest tradeoffs on saturated fat. Use this page for label-style data and portion caps. For a yes/no health verdict, read is ghee healthy first; this post stays on macros and micronutrients.
Below: per-tbsp table, vitamin breakdown, fatty acids, ghee vs butter, and how much fits a normal Indian plate. Verdict hub: is ghee healthy. Daily caps: how much ghee per day.
Ghee Nutrition Facts at a Glance
Quick Answer: Ghee Nutrition Facts Per Tablespoon
One tbsp (~14 g) of cow ghee ≈ 120–130 kcal, 14 g fat (mostly saturated), 0 g carbs, 0 g protein. Cholesterol ~33 mg. Vitamins A, D, E, K present in small amounts — higher in grass-fed A2 batches. Smoke point ~250°C. It fits keto macros; it does not replace vegetables or medical advice.
Numbers below follow standard USDA-style tables for clarified butterfat; your jar may vary ±10% by moisture left after filtering and cow diet.
Who Should Read This
Macro trackers
Need exact kcal, fat grams, and zero-carb confirmation for MyFitnessPal or keto logs.
Home cooks
Compare ghee vs butter vs oil for tadka, roti, and frying without guessing smoke points.
Heart-risk aware
Want saturated fat and cholesterol numbers before adding ghee to dal — not miracle cure headlines.
Quality buyers
Understand why grass-fed Bilona jars differ from cream-method factory ghee on micronutrients.
Complete Nutritional Breakdown (Per 14 g / 1 Tbsp)
Standard reference values for pure cow ghee — use for logging, not as a prescription. Side effects of excess: ghee side effects.
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 120–130 kcal | ~6% |
| Total fat | 14 g | ~18% |
| Saturated fat | ~9 g (~62% of fat) | ~45% |
| Monounsaturated fat | ~4 g | — |
| Polyunsaturated fat | ~0.5 g | — |
| Cholesterol | ~33 mg | ~11% |
| Carbohydrates | 0 g | 0% |
| Protein | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Based on a 2,000 kcal diet. Individual needs vary.
Vitamins in Ghee: Fat-Soluble Nutrients
Ghee carries fat-soluble vitamins because clarification concentrates butterfat. Absorption with meals may help — mechanism post: ghee and nutrient absorption.
Vitamin A
Retinol form — often ~8–12% DV per tbsp in standard tables; higher in deep-golden grass-fed ghee.
Vitamin D
Present in small amounts; varies with sun exposure of cows and season — not a reliable D supplement alone.
Vitamin E
Antioxidant tocopherols — modest per tbsp; helps stability of the fat itself.
Vitamin K2
More in grass-fed ghee; supports calcium routing — pair with overall diet, not megadoses.
Fatty Acids: What the Profile Actually Means
Rough composition: ~62% saturated, ~28% monounsaturated (oleic acid), ~4% polyunsaturated. Short-chain butyric acid (~3–4%) may support gut context in lab models — not a leaky-gut cure at tbsp doses. Deep dive: butyrate and ghee.
CLA and MCT Content
Ghee contains small amounts of conjugated linoleic acid (CLA) and medium-chain fats (capric/caprylic). Grass-fed batches may carry more CLA than grain-fed — human fat-loss evidence at kitchen doses is weak. Myths vs reality: CLA in ghee. Keto fat comparison: ghee vs MCT oil.
Lactose and Casein: Near Zero
Well-clarified ghee removes most milk solids — relevant for lactose intolerance. Residual traces possible in cheap jars. Process science: casein and whey removed.
Ghee vs Butter: Key Nutrition Differences
Verdict: Ghee wins on heat stability and dairy-protein removal; butter wins on lower kcal per equal spoon because of water. Full guide: ghee vs butter.
Clarified butter labelling vs desi ghee: ghee vs clarified butter.
Honest Tradeoffs: Saturated Fat and Calories
Ghee is calorie-dense and mostly saturated fat. That is not automatically harmful for everyone at 1–2 tsp daily within a balanced plate — but it is not neutral at 3+ tbsp on top of fried snacks and refined carbs. Heart-risk readers: ghee and cholesterol.
This article is general nutrition information, not medical advice. If you have heart disease, diabetes, or gallbladder issues, ask your clinician before increasing fat.
Common Ghee Nutrition Myths
❌ Myth: "Ghee has no cholesterol or saturated fat."
Reality: It is mostly saturated fat (~62% of total fat) with ~33 mg cholesterol per tbsp. Portion and overall diet matter — it is not a free pass.
❌ Myth: "All ghee has the same nutrition label."
Reality: Cow diet, breed (A2 vs mixed), bilona vs cream method, and filtering change vitamin A colour, CLA, and trace compounds — not the basic 14 g fat per tbsp.
❌ Myth: "CLA in ghee melts body fat at tablespoon doses."
Reality: CLA in ghee is modest; human fat-loss claims come mostly from supplement trials at doses far above kitchen use. See CLA in ghee myths.
❌ Myth: "More ghee equals more nutrition — 3 tbsp daily is standard."
Reality: Beyond ~1–2 tbsp for most adults you mostly add calories and saturated fat. Athletes and keto plans are exceptions with medical or coach oversight.
Practical Portions and Cooking Use
Typical home use: ½–1 tsp tadka on dal, 1 tsp on roti, occasional 1 tbsp for biryani or halwa — not all three daily if weight or LDL is a concern.
Keto: zero-carb macros help; calories still count — see ghee keto diet guide.
High heat: ~250°C smoke point suits deep frying better than butter — ghee smoke point.
Storage: cool pantry, sealed jar — rancid ghee loses aroma and may oxidize; ghee storage guide.
Grass-Fed vs Regular Ghee: Micronutrient Gap
Macros stay nearly identical. Grass-fed A2 Bilona ghee often shows deeper gold (more carotenoids/vitamin A), somewhat higher omega-3 and CLA, and cleaner aroma when cows pasture-graze. Marketing sometimes claims "500% more" — real differences exist but are smaller than ads suggest. Comparison: grass-fed vs regular ghee. Method: bilona ghee method.
What We Still Don't Know
Long-term Indian cohort data on modern urban ghee intake vs LDL are messy — portion, adulteration, and overall diet confound results. Exact vitamin D per jar is rarely lab-printed on labels. A2 vs A1 milk fat micronutrient gaps in humans need more controlled trials. Treat brand claims as hints; verify with aroma, grain, and batch traceability.
Choose Quality Ghee for Fair Nutrition
Adulterated or burnt ghee skews taste and may add unknown fats — your nutrition math assumes pure clarified butterfat. Label checks: how to identify pure ghee, how to choose ghee. Kitchen use ideas: cooking with ghee.
Video-Verified A2 Ghee — Know What You Eat
Nutrition labels assume pure fat. Bilona A2 ghee with batch video proof helps you match the macros in this table to what's actually in your jar.
Conclusion
Ghee nutrition facts boil down to concentrated fat: ~130 kcal and 14 g fat per tbsp, zero carbs and protein, modest fat-soluble vitamins, high smoke point, real saturated-fat tradeoffs. Use teaspoons on dal and roti, not ladles sold as wellness. Quality grass-fed Bilona A2 may edge micronutrients — portion still rules.
For health verdicts beyond the label, read is ghee healthy. For gut-brain hype separate from macros, see ghee and gut-brain axis.
Ready for Label-Match Ghee?
Authentic Urban bilona A2 ghee with video proof — the fat profile you can actually verify.
Frequently Asked Questions
How many calories are in 1 tablespoon of ghee?
About 120–130 kcal per tablespoon (~14 g). Ghee is nearly pure fat — water and milk solids are removed during clarification — so calories come entirely from fat. Butter runs lower per spoon (~102 kcal) because it still holds water.
Does ghee have protein or carbohydrates?
No. Standard ghee has 0 g protein and 0 g carbs per serving. Clarification removes milk solids that carry lactose and casein. Trace amounts may remain in poorly filtered commercial jars — see ghee casein and whey removed for lactose-intolerance context.
What vitamins are found in ghee?
Fat-soluble vitamins A, D, E, and K (including K2 in grass-fed batches). Amounts vary by cow diet and method — grass-fed A2 ghee often carries more than grain-fed. Ghee helps absorb these vitamins when eaten with vegetables; it is not a multivitamin substitute.
Is ghee healthier than butter nutritionally?
Similar calories; different tradeoffs. Ghee concentrates fat-soluble vitamins, removes most lactose/casein, and tolerates higher heat (~250°C smoke point vs ~175°C for butter). Butter keeps some milk solids. For spreading cold, butter is fine if you tolerate dairy. Full comparison: ghee vs butter.
How much ghee can I eat per day?
Most healthy adults: 1–2 tsp to 1–2 tbsp total daily depending on total fat intake, activity, and medical context — not ladles. Keto or high-output days may go higher under guidance. Caps and scenarios: how much ghee per day.
Does ghee raise cholesterol?
Ghee contains saturated fat and dietary cholesterol (~33 mg/tbsp). Effects depend on portion, overall diet, genetics, and existing heart risk — not one universal verdict. Some observational Indian rural data show neutral or mixed patterns at moderate intake; heart patients should ask their doctor. See ghee and cholesterol.
How does grass-fed ghee differ nutritionally?
Macros stay similar (~99% fat). Grass-fed batches may carry more vitamin A (golden colour), vitamin K2, omega-3s, and CLA than grain-fed — differences are real but often overstated in marketing. Bilona A2 from pasture-fed cows is a quality signal, not a license to ignore portions.
About the editorial team
Authentic Urban TeamBilona Ghee Makers & Editorial Team
This Blog is Reviewed by our nutrition and research team for practical accuracy and buyer clarity.
Trusted since 2016, we bring 9 years of offline ghee business experience and 1 year of online selling. We only work with curd-based Bilona ghee, and our articles are shaped by real production experience, customer questions, and hands-on quality checks.