Ghee vs. Butter: Which Is Healthier? (4 Benefits, Side Effects)

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Butter and ghee, if consumed in moderation, are healthy.

There is hardly any difference between the calories provided by ghee and butter. Both have the same vitamin and fat content. However, ghee retains most nutrients because it is treated with low heat (usually less than 100 degrees).

Some other reasons why ghee has been considered healthier are:

• Ghee separates milk from fat and has low lactose and casein levels. Hence, it is ideal for people having lactose intolerance or allergies, or sensitivity to dairy products.
• Ghee is ideal to sauté and fry due to its higher melting point.
• Ghee does not produce much of the toxin acrylamide that increases cancer risk in humans.

Besides, both ghee and butter consist of a good amount of butyrate, which acts as an anti-inflammatory. Butyrate is an important energy source for colon cells and plays a vital role in their regeneration.

The nutritional content of butter

Table 1. The nutrient content in 100 grams of butter Nutrients Amount

Total lipid (fat)
81.5 grams

Calcium
14 mg

Iron
0.03 mg

Magnesium
1.6 mg

Phosphorus
19 mg

Potassium
19 mg

Sodium
10 mg

Zinc
0.07 mg

Copper
0.001 mg

Manganese
0 mg

Iodine
0 µg

Cholesterol
234 mg

The nutritional content of ghee

Table 2. The nutrient content in 100 grams of ghee Nutrients Amount

Water
0.24 grams

Energy
876

Protein
0.28 grams

Total lipid (fat)
99.48 grams

Calcium
4 mg

Phosphorus
3 mg

Potassium
5 mg

Sodium
2 mg

Zinc
0.01 mg

Copper
0.001 mg

Thiamin
0.001 mg

Riboflavin
0.005 mg

Niacin
0.003 mg

Vitamin B6
0.001 mg

Choline, total
22.3 mg

Vitamin B12
0.01 µg

Vitamin A
840 µg

Retinol
824 µg

Carotene, beta
193 µg

Vitamin E (alpha-tocopherol)
2.8 mg

Vitamin K (phylloquinone)
8.6 µg

Fatty acids, total saturated
61.924 grams

Fatty acids, total monounsaturated
28.732 grams

Fatty acids, total polyunsaturated
3.694 grams

Cholesterol
256 mg

What is ghee?

Ghee is clarified butter commonly used in south Asian cuisine (Pakistan and Indian cuisine). Ghee is made from cow milk butter.

Typically, ghee is prepared in the following ways:

• The cow milk butter is treated with low heat until the water evaporates, leaving behind milk solids.
• The solids are skimmed or strained if needed.
• The remnant is clarified liquid fat called ghee.

4 health benefits of ghee

According to research, ghee has innumerable benefits because of the way it is made.

Some of the benefits of ghee when consumed in moderation are:

1. Treats burn and swelling: In traditional Ayurvedic medicine, ghee has been used to treat topical burns and swelling. However, scientific evidence for this claim is not significant. However, this property of ghee could be attributed to the anti-inflammatory nature of butyric acid.
2. Soothes inflammation within the body: Butyric acid in the ghee is associated with a lower inflammation level in the body. It may improve digestive health.
3. May help reduce excess weight gain: Ghee has a significant amount of conjugated linoleic acid (CLA). Research reported that CLA can target excess fat and help reduce weight. It may help reduce body fat mass in some people by influencing their satiety and feeding behavior.
4. Protecting the heart: Ghee has a high concentration of monounsaturated omega-3s. Studies suggest that omega-3s protect the heart from the accumulation of cholesterol. Including ghee in your daily diet could prove beneficial.

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What is butter?

Butter is a dairy product made from proteins and fats found in milk and cream. Butter is made at home by churning milk or cream to separate fat globules from the buttermilk. They may add salt and food coloring to butter sometimes.

4 health benefits of butter

If consumed in moderation, butter can be a healthy part of your diet due to the presence of calcium and compounds that combat obesity.

1. Lowering the chances of cancer: Butter has enough beta-carotene that gets converted to vitamin A. Beta-carotene has been associated with lower risks of lung and prostate cancer.
2. Slowing the rate of vision loss or age-related macular degeneration: Beta-carotene in butter may combat age-related macular degeneration and vision loss.
3. Strengthening the bones: It has calcium and vitamin, which is essential for bone growth, development, and strengthening.
4. Making the skin healthier: Vitamin E present in butter is vital for skin health. Some other benefits of vitamin E include:
   • Damage from ultraviolet rays
   • Reduces skin inflammation
   • Improves wound healing

Potential risks of ghee and butter

Butter and ghee, if consumed in moderation, are healthy. However, if consumed in excess, they can lead to weight gain and obesity. Both ghee and butter should be consumed with caution in people with heart disease.