Grass-fed Ghee vs. Butter: which is better in the ketogenic diet

  • June 24, 2021
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Grass-fed Ghee vs. Butter is a common concern for Keto diet followers. The Keto diet is a high-fat, low-carb diet.

Both ghee and butter are fat-based dairies and low in carb count. Naturally, dieters often confuse both the products’ adaptability to the Keto diet, and it is worth discussion. 

Keto diet is a weight loss program. The followers also vouch that the diet plan helps them enjoy a better lifestyle and an improved immunity power. However, foods are the reasons behind the diet plan’s success; hence, selecting the best quality fat is a critical choice. If ghee is a better option, what is the result of grass-fed ghee vs. butter comparison?

Since the inception of the ketogenic diet and the diet plan’s recommendation about the necessity of consuming fats for the best weight loss result, there has been a lot of debate on this topic, particularly within the members of the Ketogenic (Keto) diet community. If there is a comparison in grass-fed ghee vs. butter, what’s the better option here, and why is it so.

if we check grass-fed ghee vs. butter, both are dairy products, and both contain almost the same ingredients. Therefore you may commonly assume that Ghee and butter are both equally Keto-friendly. Still, in reality, there is a fine line of difference between both the dairy staples, especially for the Keto followers, for their ultimate success in following the ketogenic diet plan.

Let’s compare Grass-fed ghee vs. butter from nutritional aspects.

If we close view grass-fed ghee vs. butter, there are some apparent similarities between the two products. Both of the dairy products offer some general similarities. As dairy products, ghee and butter offer almost the same calorie count. They are found to contain lavish amounts of fats and some similar nutrients. 

Ghee is produced from regular unsalted butter, but it is a clarified version of milk butter that contains no trace of lactose and casein. Furthermore, ghee offers the health benefits of reducing inflammation, acts as a detoxifier, and offers digestion support, etc., which butter lacks. Butter contains milk solids, and that may recall the problems of food-sensitivity for dairy allergic people.

Before explaining this Grass-fed Ghee vs. butter Keto compatibility and Grass-fed ghee benefits over butter, we need to understand what a Keto diet is.

What is a Keto diet?

A ketogenic diet is popularly known as the Keto diet. It is a popular and proven effective dieting scheme worldwide. Dieters are suggested to reduce their carbohydrate consumption and instead focus on their protein and fat intake. However, the diet calls for the use of quality fat, which ghee contains in abundance.

Grass-fed Ghee vs. Butter
Grass-fed Ghee vs. Butter

The Keto diet gained popularity due to its ability to lose body fat quickly. People suffering from obesity or excess and unwanted body fat may see significant benefits from trying out a Keto diet, provided there is no history of heart disease or hypertension in the dieter.

This diet is based on the theory of ketosis, where the human body doesn’t use the Citric Acid Cycle due to a lack of glucose from carbohydrates. So essentially, the Keto diet is a high-fat, high-protein, and low-carb diet. The reduction of carbohydrates induces the state of ketosis.

As quality fat intake is a vital issue for this diet and both ghee and butter contain loads of fats, the question of Grass-fed ghee vs. butter is an important factor for the diet followers.


Grass-fed ghee vs butter: which one is Healthier? 

 If we check the data related to grass-fed ghee vs. butter, ghee is a great substitute for regular butter as butter contains substantial amounts of lactose. Ghee is also known as clarified butter. It is stripped from milk solids during the clarification process, leaving only healthy butter fats in the boiling pot. 

Furthermore, if we analyze grass-fed ghee vs. butter for cooking safety,  we can use ghee for cooking. It is a safer option for cooking oil as ghee offers a higher smoking point than butter (482 degrees F vs. 350 degrees F). Because of the stability, ghee is a better oil option for high-temperature cooking. Simultaneously, butter acts as unstable while used in baking or sautéing compared to grass-fed ghee.


 in tems of shelf-friendliness, grass-fed ghee vs. butter, ghee is storage-friendly, but in comparison to ghee, butter is not storage-friendly in the kitchen. Due to lactose and casein in this dairy fat, butter may pose the risk of food allergy. In contrast, ghee is a safer option for consumers. It hardly causes allergy because of its clarified state.

Grass-fed Ghee vs. Butter: Grass-fed cow ghee is known to be called the “better butter.” It is pure milk fat but without the risk of dairy allergy for lactose intolerants. Ghee clarified butter is the upgraded version of butter, which can offer you benefits like 

  •  Pure ghee helps in smooth digestion
  •  Organic grass-fed ghee contains beta carotene, which is heart-friendly. 
  • Grass-fed ghee contains more Conjugated linoleic acid(CLA)

Grass-fed ghee vs. butter: Some more facts about gheee benefits over butter

  • Ghee contains more fat per gram than butter: one TBSP of Ghee contains 14g fat compared to 12g in butter of the same quantity. That makes it better keto-friendly as the source of healthy fat.
  • Ghee offers a higher smoke point than butter: 485°F (252°C) versus 350°F (177°C) for butter, which makes clarified butter a safer choice for cooking. Especially in high-temperature cooking like baking, deep-frying, etc.
  •  Cow ghee offers better shelf life: Grass-fed ghee is more shelf-stable and can be preserved without refrigeration, saving you fridge space, which is not applicable for butter. You need to preserve butter in the fridge.
  • Grass-fed ghee is suitable for lactose intolerant: Ghee is clarified butter, so all the milk solids and proteins are filtered out. Many individuals with a lactose allergy can consume ghee fine but not butter.
  •  Grass-fed organic ghee contains vitamins, butyrate, and CLAs, which are gut-friendly and good for your health.
  • Ghee contains Medium Chain Triglycerides (MCTs), and this is excellent in providing high energy levels and helps with cognitive functioning.

If you have aimed to consume the right kinds of fats and enjoy yourself the energy of a Keto diet, information about Grass-fed ghee benefits over butter will help you select the correct fat for your diet plan.

How to use grass-fed cow ghee in Keto diet: Grass-fed Ghee vs. butter

Ghee is a versatile cooking ingredient and adapts well to most cuisines. Keto dieters have reported that grass-fed cow ghee has a more flavorsome taste over regular butter itself.

The common uses of ghee are:
  •     Cooking: Replace Ghee 1:1 in place of the cooking oils and regular traditional butter you use now. Use ghee for stir-frying, sautéing, barbecuing, roasting, baking, etc.
  •     Spices: Ghee is known to make spices, i.e., Garlic, more flavorsome. Fry some garlic in ghee before adding veggies or meat, and witness the intense aromas given off.
  •     Hot drinks: Add a spoonful of ghee into your morning coffee, tea, or hot chocolate for a fast energy boost.
Benefits of Grass-fed ghee vs. Butter: 3 reasons ghee is better for the keno diet.

Overall, grass-fed cow ghee, if consumed in moderation, can work as a feel-good and everyday staple in your diet. Replace the current fats in your diet with Ghee good fats, and watch your Keto diet work fantastically.’

Ghee Composition and its role in the ketogenic diet

Ghee’s Composition and its role in the ketogenic diet is quite unique. A tablespoon of ghee has 14 grams of fat to butter’s 12 grams, and about a gram more of monounsaturated and saturated fats, the good fats, which brings us to MCTs. The ketogenic diet and MCTs also help in cancer prevention.

Grass-fed Ghee vs. Butter: Ghee does not have a trace of casein or lactose

This is the biggest difference coming up from grass-fed ghee vs. butter comparison. It and might be a trump card for you if you’re allergic to dairy protein. Ghee Butter is mostly fat and water, but it still has trace amounts of casein and lactose, the two compounds in dairy that most often cause food allergies and sensitivities. Casein stands responsible for the butter’s silky creaminess.

Food allergy can also cause symptoms like:
  •     Rashes
  •     Puffing, coughing, asthmatic symptoms
  •     Itching of skin.
  •     Abdominal pain.
  •     Nausea, vomiting, and diarrhea, etc.

Ghee has little to no casein or lactose, meaning even dairy-sensitive people can usually consume it. It blends into Bulletproof Coffee well and is a healthy substitute to butter in most of the keto and Paleo recipes, although it’s oilier than butter and may change the texture of a dish slightly. Moreover, ghee is a flavorful taste enhancer, but butter lacks that quality.

If you do prepare bulletproof coffee with ghee, certainly it won’t foam the way butter does, so your expectation for getting a frothy latte top may not come true. But still, it’s tasty and energetic, maybe better than butter-made variety.

Grass-fed Ghee vs. Butter: What’s the Difference?

For users, ghee and butter are made up of diverse components. Butter on its own contains butterfat (roiled from cream), water, and milk solids. Ghee, which is reduced from butter, is only made up of butterfat.

Unlike butter, ghee and other types of clarified butter comprises no lactose and are very low in casein content, which makes them a perfect substitute to regular butter for those with dairy and lactose intolerance. However, sometimes ghee may contain trace amounts of casein and lactose, so it should be better if you do for grass=fed cultured ghee.

Ghee can be used in different recipes that need cooking fats, such as butter or coconut oil. However, ghee offers a slightly nutty taste, which may enhance the flavor of cooking —in a different way.

Grass-fed Ghee vs. Butter for the Keto diet should not be decided on its taste or for the fat content only. The utility of ghee is best assessed if all the ghee benefits are analyzed. Ghee offers good fats, and its vitamin and antioxidant content are helpful for maintaining a good balance of energy, endurance, and immunity of the body. 

Regarding the intake of ghee and butter, both the item should be consumed in moderation. The success of the Keto diet largely depends on portion control, and in this aspect, both dairy products may induce extra body weight unless their intake gets restricted. Grass-fed ghee vs. butter is being considered for the Keto diet for its versatility.

 In the Keto diet, protein intake is a vital factor. Ghee instead of butter can be used for cooking non-veg items. Keto recipes can be cooked better with ghee instead of butter.

Pure cow ghee offers a high smoke point, and it is higher than dairy butterfat or butter oil. In comparison to butter, ghee acts as a stable cooking oil.

The success of the Keto diet largely depends on the quality of fat intake and lifestyle modification. With proper lifestyle and moderate ghee in diet, the rate of success of ketogenic diet gets obviously boosted. If we compare ghee and butter, you will find the compatibility of ghee is better than butter. Therefore for a successful Keto diet, you may consider the inclusion of grass-fed ghee in your diet with moderation.

Identifying a good source of fat and include it in the diet plan is a prerequisite in the Keto diet. However, when you have identified ghee as a healthy and safe saturated fat for your diet plan, the next requite is to find a good quality grass-fed ghee for your Keto diet’s success.

You may consider using Milkio Ghee in your keto diet plan. It is a New Zealand-made product. Only pasture-raised cow milk is used for sourcing butter or milk cream for preparing Milkio grass-fed cow ghee. As grass-fed cows are fed on green grass mostly, the quality of health-friendly fatty acids like CLA, Butyric acid, omega-3, 6 are found in enhanced quantity than grain-fed cow milk made butter. Milkio grass-fed ghee contains fat-soluble vitamins like Vitamin A, D, E, and K2.

Apart from nutritional benefits, Milkio Ghee is a natural product without chemical color, preservatives, and synthetic flavor. Like a dairy superfood, you can store it in the kitchen at a normal temperature which is not possible for grass-fed butter. Milkio Ghee is USDA certified for its purity. It is BioGro certified an organic and Non-GMO product.

Want to know more about Milkio Grass-fed ghee manufactured by Milkio Foods? You may please check Milkio’s Website for more details. You will get to know Grass-fed ghee benefits over butter with more specific details.

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