Ghee vs. Butter: Which Dairy Spread Is Better For You?

Which raises the question: When it comes to cooking, is ghee healthier than butter? To end the questions once and for all, experts break down everything you need to know about ghee and butter so you can make an informed decision the next time you head to the grocery store. 

Ghee is actually an offshoot of butter (a clarified version) that is made from heating up butter and then removing any excess water to get a higher concentration of fat. "Ghee is pretty much 100% fat," explains registered dietitian Molly Knudsen, M.S., RDN. "Butter on the other hand is only about 80% fat with water and milk solids contributing to the other 20%." 

But even so, butter does still contain saturated fats, and at the end of the day, you'll benefit from working to keep this variation of fat below 10% of your caloric intake, recommends Knudsen. "Because 1 tablespoon of ghee is a higher fat content to one tablespoon of butter, it does contain slightly higher amounts of the fat-soluble vitamins A, E, and K," she adds. "Ghee may also be a good choice for people who are lactose-intolerant, as it contains very low levels of lactose, a milk protein." 

According to the USDA1, a tablespoon of ghee contains the following:

According to the USDA2, a tablespoon of salted butter contains the following:

Considering the taste of each can also help inform your decision: While butter generally has a lighter and creamier flavor profile, ghee has a nuttier, more earthy flavor. "Ghee is more nutty, making it ideal for combining with spices as it is so often in traditional Middle Eastern and Indian cuisines," suggests Hultin. Ghee also has a rich history in Ayurveda, and preparing meals with this in mind can be beneficial for your gut health.

Staying aware of saturated fat within your diet is important for keeping you healthy, but from baking to creating traditional Ayurvedic dishes, both options and their unique flavors have a place within your eating habits.