How Many Calories in Ghee? Nutrition Facts & Macros

Ghee contains 900 kcal per 100 g — about 25% more than regular butter (717 kcal). A tablespoon of ghee (14 g) has approximately 126 kcal, and a teaspoon (5 g) has about 45 kcal. All calories come from fat, as ghee contains zero protein and zero carbohydrates. Because it is essentially 100% fat with almost no water, even small amounts carry significant calories.

Ghee and butter come from the same source — the key difference is processing. Ghee has more calories per gram (900 vs 717 kcal/100 g) because the water is removed. However, ghee is lactose-free and casein-free, making it suitable for people with dairy sensitivities. It also has a much higher smoke point (~250 °C vs ~175 °C), so it does not produce harmful compounds at high heat. The saturated fat content is similar on a fat-weight basis. Neither is universally 'healthier' — it depends on your needs.

Butter is about 81% fat, 16% water, and 2% milk solids. Ghee is made by simmering butter until the water evaporates and milk solids separate, then straining — resulting in ~99.5% pure fat. Ghee has 900 kcal/100 g vs butter's 717 kcal. Ghee's smoke point is ~250 °C (butter: ~175 °C), it is shelf-stable at room temperature, and it is lactose-free. Butter retains its milky flavor, while ghee has a nuttier, more caramelized taste.

Ghee is one of the most keto-friendly fats available — zero carbs, zero protein, 100% fat. A tablespoon (14 g) provides 126 kcal of pure keto fuel without adding a single gram of carbohydrate. It works well in bulletproof coffee, for high-heat cooking, and in fat bombs. The 60 g of saturated fat per 100 g is a consideration — balancing with unsaturated fats from olive oil and avocado is recommended for overall health.

Yes. During the clarification process, milk solids (which contain lactose and casein) are removed by heating and straining. The result is pure butterfat with only trace amounts of milk proteins — well below the threshold that triggers symptoms in most lactose-intolerant individuals. People with severe dairy allergies should still exercise caution, but for the vast majority with lactose intolerance, ghee is a safe alternative to butter.

There is no official daily limit, but ghee is extremely calorie-dense at 900 kcal per 100 g. One tablespoon (14 g, 126 kcal) is a reasonable serving for cooking a meal. Two to three tablespoons per day (28–42 g, 252–378 kcal) is common in keto and Indian diets. Since ghee is 60% saturated fat, most health guidelines would suggest keeping total saturated fat under 10% of daily calories — about 22 g on a 2000 kcal diet, which equals roughly 2.5 tablespoons of ghee if it were your only saturated fat source.