Ghee vs Coconut oil- Everything you should know!

  • August 7, 2021
  • Posted by:admin
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Ghee vs coconut oil is a new diet concern for health freaks. Also, it has always been a debatable topic. Some people think ghee is better, and others vote for coconut oil. Both ghee and coconut oil are good for health. But have you ever thought that if you choose any of the two, which one should you pick? 

We realize it is a difficult task for almost everyone, so this post is here. We will give you a clear picture of ghee vs coconut oil. Once you closely view both products,  you can easily choose the one more suitable for you.

Ghee vs Coconut oil: The difference

Benefits of coconut oil 

Coconut oil usually consists of medium-chain triglycerides, which are easy to digest in the human body. Due to the anti-fungal and anti-inflammatory properties of coconut oil, many people like it. 

Apart from those, coconut oil assists in improving metabolism quickly. Overall, coconut oil works amazingly for those who work on their weight loss goal and want to care for their hair, skin, and digestive system.  

Drawbacks of coconut oil 

If you are already underweight, coconut oil is unsuitable because it can overimpact your nervous system due to the metabolism boost property. As underweight people need several vitamins like A, D, and K, coconut oil is not ideal because they are not very rich in these vitamins. 

Benefits of Ghee 

Ghee is good for humans because it contains vitamins like A, D, and K. Most people use it for cooking because of its high smoke points. Ghee contains gut-friendly enzymes, which help digestion.  

 Ghee has to be used in moderation.

Ghee should be consumed in moderation if you have a weak digestive system. The ghee diet is the most suitable for people with active lifestyles. Ghee in the diet can reduce acidity, bloating, and flatulence problems, which means ghee can help you stay more balanced in digestive help. 

Now the question is, which one is better, Ghee vs coconut oil?

As per the comparison, both Ghee and coconut oil contain nutritional value. Regarding taste, coconut oil is sweeter, and ghee is neutral. If you want to lose weight, you can try coconut oil, but ghee is a better substitute for coconut oil if you are underweight.

Ghee is more shelf-stable

If we check ghee vs Coconut oil, ghee offers a longer shelf-life.  Grass-fed ghee can offer up to 18 months of shelf-life from the manufacturing date. But coconut oil is not shelf-friendly and may get rancid quicker than ghee oil at room temperature.

Ghee vs coconut oil: higher smoke point

Comparing ghee and coconut oil regarding smoking point, ghee offers a higher smoke point than coconut oil. The higher smoking point of ghee makes it more suitable than coconut oil for high-temperature cooking, etc.

Ghee vs coconut oil: Which one is better for cooking and why?

If you want to select between ghee and coconut oil, you may not find all the benefits in one oil because both are feature-rich and offer several cooking advantages. Let’s compare ghee vs coconut oil before buying one for your use.


  • High Smoke Point: Ghee has a higher smoke point than coconut oil, making it better suited for high-heat cooking methods like frying and sautéing without breaking down and producing harmful compounds.
  • Rich Flavor: Ghee offers a rich, nutty flavor that can enhance the taste of dishes. At the same time, coconut oil has a distinct coconut aroma and flavor that might only complement some cuisines.
  • Lactose and Casein Removal: Ghee is clarified butter, meaning it’s made by removing milk solids and water. This process removes most lactose and casein, making ghee a safer option for those with lactose intolerance or dairy sensitivities.
  • Nutrient Content: Ghee contains fat-soluble vitamins (A, D, E, K) and CLA, which benefit health. However, the nutrient content can vary based on the source of the butter.

Coconut Oil:

  1. Medium-Chain Triglycerides (MCTs): Coconut oil contains MCTs, which are quickly absorbed and used for energy. These fats can support metabolism and cognitive function.
  2. Saturated Fat Profile: Coconut oil is high in saturated fats, particularly lauric acid. While some studies suggest potential benefits, excessive saturated fat intake may still concern cardiovascular health.
  3. Antioxidant Properties: Coconut oil contains antioxidants that may have potential health benefits. However, the overall health effects are still under research and debate.
  4. Flavor Compatibility: Coconut oil’s distinctive taste might only suit some dishes. It’s often used in cuisines that complement its flavor, such as tropical or Asian recipes.

Which is Better for Cooking?

The choice between ghee and coconut oil depends on the cooking method and personal preferences:

  • Ghee is better for high-heat cooking due to its high smoke point and rich flavor. It’s also a suitable option for those looking to avoid dairy components.
  • Coconut oil is better for low to medium-heat cooking and baking. It’s favored for its MCT content, potential health benefits, and compatibility with specific cuisines.

Both ghee and coconut oil have their merits and can be part of a balanced diet when used in moderation. It’s essential to consider your health goals, taste preferences, and the cooking methods you plan to use before choosing.

Grass-fed ghee vs coconut oil: why grass-fed ghee is a better fit?
  • Nutrient Profile: Grass-fed ghee offers a higher concentration of fat-soluble vitamins, like A, D, E, and K, providing a broader range of nutritional benefits than coconut oil.
  • Balanced Fatty Acids: Grass-fed ghee contains a balanced ratio of omega-3 to omega-6 fatty acids, contributing to better overall health. Coconut oil, while beneficial, is lower in omega-3s.
  • CLA Content: Grass-fed ghee contains conjugated linoleic acid (CLA), associated with potential health benefits such as improved metabolism and reduced body fat. Coconut oil lacks this compound.
  • Cooking Versatility: Grass-fed ghee’s high smoke point makes it ideal for high-heat cooking, while coconut oil is better suited for medium-heat cooking. Ghee’s rich flavor enhances a variety of dishes.
  • Lactose Sensitivity: Grass-fed ghee, being clarified butter, has negligible lactose content due to the removal of milk solids. This makes it safer for those with lactose sensitivities than coconut oil.
  • Environmental Considerations: Using grass-fed ghee supports sustainable agricultural practices that promote pasture-raised cows and healthier ecosystems, aligning with environmentally conscious choices.

In nutrient density, balanced fats, and cooking versatility, grass-fed ghee is a favorable choice over coconut oil for specific dietary preferences and health goals.

If you want to enjoy the best ghee benefits in your favor, you may try Milkio Grass-fed ghee in your diet. It is a pure dairy oil made of the finest local and imported ingredients that you can use for all cooking and as a healthy butter substitute.  Milkio Grass-fed ghee is a lactose and casein-free product safe for dairy sensitives.

You can buy Milkio Grass-fed ghee online. You may place your order at Milkio online shop.

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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