Ghee nutrition-Six best ways to add it in your life

  • August 12, 2021
  • Posted by:admin
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Ghee nutrition is a healthy support you can rely on.

Ghee nutrition is a well-known fact, and awareness has raised the use of ghee in our everyday lives.

Many scientific researchers have proved the nutritional value of ghee. It is good to know ghee butter benefits so we can use this dairy staple without prejudice.

Before discussing the nutritional facts and know-how to use this dairy delicacy, it is good to remember that ghee-clarified butter is free from lactose and casein, which is ideal for lactose intolerants.

The Nutritional summary of cow ghee

How ghee is good for you? If we analyze desi ghee nutrition facts, the point will get explained.

It is the buyers’ concern. This question may haunt you once you buy a clarified butter jar. If we understand the ghee nutrition information in detail, we will readily realize how beneficial it is to have ghee butter in our daily diet.

Ghee is a high-calorie dairy product. We will consume 112 calories per tablespoon of pure ghee in the diet.

The nutritional content of ghee, as supported by plenty of scientific research, shows that a serving of ghee (15 grams) contains 12.7 grams of fat, negligible amounts of milk protein, and no carbohydrates, no lactose, casein, fiber, or sugars, and a negligible quantity of trans fat.

Ghee contains saturated fats comprising long, medium-chain, and short-chain fatty acids.

Cholesterol: Ghee contains cholesterol. According to medical studies, ghee increases HDL good cholesterol levels. If the ghee diet is used in moderation, it has no adverse effect on a healthy heart.

Ghee Nutrition

  • Unlike vegetable oil or vegetable ghee like Vanaspati, clarified butter contains primarily saturated fats and fewer monounsaturated and polyunsaturated fats.
  • Grass-fed ghee contains a significant amount of CLA (Conjugated linoleic acid) responsible for many ghee benefits. 
  • Fats: We get 8 grams of saturated fat, 4 grams of monounsaturated fat, and 0.5 grams of polyunsaturated fat. Healthy saturated fats contain omega 3 fatty acids, omega 9 fatty acids, etc.

If we take a look at the vitamin content, we will find that we can have the following:

  • Vitamin A: 108 micrograms
  • We can also have small amounts of heart-friendly and fat-soluble vitamins like D, E, and K. 

Ghee contains butyrate in the form of butyric acid 

Pure grass-fed cow ghee contains Butyrate, a unique short-chain fatty acid. It helps in maintaining gut health. Furthermore, 

  • Butyrate is a critical source of energy for the colon cells. Besides healthy colon maintenance, it promotes good intestinal health too.
  • It helps in maintaining the consistency of the stools.
  • It has an anti-inflammatory effect on the wall of the intestine.

The benefits of having ghee 

Nutrition analysis of grass-fed ghee is explanatory enough to decipher cow ghee nutrition. Ghee nutrition info also informs us that various health benefits are linked with ghee in the diet plan with healthy foods. The nutritional contents of ghee lead to these dairy health benefits :

  • Healthy heart due to the healthy fat in ghee
  • Natural source of vitamins.
  • Weight loss in the body
  • Brain development
  • Eye care
  • Colon cleaning and healthy gut
  • Stronger bones

These are the main ghee benefits Ayurveda had proclaimed years back. We can enjoy all of them if we can add pure cow’s ghee to our diet, maintaining moderation in quantity.

Ghee vs. butter

From ghee nutrition, ghee vs. butter nutrition is a relevant point of discussion as both ghee and butter contain a high quantity of saturated fats. 

Some similarities include butter and ghee containing milk fat, and their list of nutrients is quite similar. Ghee is made from melted milk butter and is called clarified butter because of the clarified texture of the butter. But there are some differences also between ghee and butter.

  • Ghee has a higher smoking point.
  • Butter contains lactose and milk protein, but ghee butter doesn’t.
  • Ghee is shelf-friendly, but butter is not.
  • Medicated ghee has a therapeutic effect, but medicated butter is not available. 
  • Butter provides 717 Kcal/ 100 grams with 51% saturated fats and 3 grams of trans fats, whereas Ghee offers 900 Kcal/ 100 grams quantity with 60% saturated and negligible trans fats.
  • Ghee is unprocessed fat. It contains Omega-3 fatty acids and Vitamin A. Fortified butter may contain Vitamin A.

Ghee Nutrition: 6 ways to use ghee in food 

Deep Fry

As ghee has a high smoking point of 485 degrees F, it is ideal for deep-frying any food you desire, and it has ghee nutrition. Clarified butter can tolerate more heat when cooking with MCT oil than its commonly used herbal or vegetable oils like olive oil, coconut oil, or sunflower oil.


You can use ghee nutrition in baking recipes. The higher smoking point of clarified butter is an advantage of using this saturated fat-based product as the cooking oil in baking. It remains stable against high temperatures, and you can use this liquid fat for all types of cooking, like veg and non-veg recipes.

Toasting spices

It is the best cooking oil to toast spices before you add those to soup, stew, or curry to make it tasty. It is a simple and healthy way to enjoy the ghee benefits Ayurveda proclaimed long back.

 Ghee Use instead of butter 

Use dairy milk fat instead of traditional butter as spread over toast, steamed vegetables, or steak. Your food will have more flavor using ghee butter. Ghee will work as a taste enhancer and nutritious spread, and its nutty flavor will enhance the palate.

Grass-fed butter contains milk proteins like casein and lactose. Due to regular butter-containing milk solids, people with lactose intolerance may suffer problems like flatulence, bloating, etc. But clarified butter can minimize the risk.

Use of ghee oil with coffee

Enjoy a nutty flavor in your morning bulletproof coffee. It is ghee in coffee. Just add melted ghee to your cup of coffee without adding sugar. This ghee coffee recipe gives you all the ghee nutrition benefits to start an energy-perked day.

Use ghee-clarified butter as a seasoning.

You can use organic ghee as a healthy seasoning fat for cooked dishes like salad. The unique nutty aroma adds flavor, and its nutritional power and saturated fatty acid content make the dish healthy and palatable.

So, use organic ghee butter daily and have all the health benefits associated with the nutrients in it.

The most interesting part of using ghee is its therapeutic effect.

  • You can use ghee with milk at night for sound sleep.
  • You may use pure cow ghee with lukewarm water in the morning. It helps in easing constipation.
  • Lukewarm ghee with tea or coffee heals sore throat.

However, you will get all ghee nutrition benefits when you go for the best quality grass-fed cow ghee in your diet. Grass-fed cows are known to produce superior quality cow milk, which contains more nutrients than cow’s milk produced by grain-fed cows. 

Grass-fed ghee contains more CLA and butyric acid than the non-grass-fed ghee variety. Hence, you should select only grass-fed cow ghee variety to enjoy optimum ghee benefits.

About Milkio Grass-fed Ghee

For the best Ghee benefits, use Milkio grass-fed ghee, prepared in New Zealand from local and imported ingredients. Milkio Ghee is a gluten, lactose, casein, carb, sugar, and chemical-free product safe for consuming lactose intolerants and casein sensitives. It is keto and paleo diet-friendly.  Milkio ghee products do not contain artificial color, flavor, or preservatives.

Milkio ghee offers a high smoke point. It is shelf-stable dairy oil you can store in the kitchen at room temperature for up to 18 months from manufacturing. To buy Milkio ghee, you may order at the Milkio website. 

If You Wish to partner with us to Import/Buy/Distribute/Trade Our Milkio Ghee products, or for developing Private label ghee products, or contract ghee manufacturing support, Please Feel Free To Contact Us Via Our Email, We Will Be In Touch With You Within the next 48 Hrs.

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