Ghee
Overview
Ghee is clarified butter providing butyrate, vitamins A/D/E/K2, and heat stability, making it suitable for high-heat cooking. Ghee provides butyrate, vitamins A/D/E/K2, is heat-stable, and low in lactose/casein, making it suitable for high-heat cooking and Ayurvedic dishes.
Food Context
Synergies
- Part of stable cooking fat strategy
Preparation
- Heat-stable for high-heat cooking
- Low in lactose/casein (suitable for some sensitivities)
- Supports butyrate intake
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 900 kcal | — |
| Protein | 0 g | — |
| Total fat | 100 g | — |
| Saturated fat | 60 g | — |
| Carbohydrates | 0 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Calcium | 0 mg | 0% |
Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).
Data provenance (core / micronutrient panel): USDA FoodData Central, Butter, Clarified butter (ghee), FDC ID 171314, API, per 100 g edible portion, last checked 2026-03-14
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
4 substances in this food
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
References
- Ghee: Butyrate, vitamins A/D/E/K2, heat-stable, low in lactose/casein - High-heat cooking, Ayurvedic dishes
- Replacing industrial seed oils with more stable options like olive oil, ghee, or avocado oil