Butter VS Ghee Butter- Which one is better?

Hi friends, 

Butter is one of the main ingredients when you’re baking desserts. However, if you’re intolerant to dairy, or avoid lactose, normal butter is not an option. In this case ghee butter is definitely a better and tastier option for you.

But let’s find out why and what are the differences between them.

What is butter?

Butter is a popular dairy product made from cow’s milk. It is composed of 13% water and 87% milk solids. The main milk solids are lipids (fat), carbohydrates, proteins (mainly casein), minerals and vitamins. Lactose is the milk sugar also present in butter.

It may contain salt , added directly to the butter in the amount of 1 to 2 percent. Unsalted butter is often referred to as “sweet butter”. This should not be confused with “sweet cream butter”, which may or may not be salted. Reduced-fat, or “light” butter usually contains about 40 percent milk fat. Butter also contains protein, calcium and phosphorus (about 1.2%) and fat-soluble vitamins A, D and E. 

Butter’s nutritional properties for one teaspoon are (1):

  • Calories: 36
  • Protein: 0.04 g
  • Fat: 4.1 g
  • Saturated fat: 2.5 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Sodium: 1 mg
  • Vitamin A: 125 IU

What is Ghee Butter?

Like butter, ghee butter is typically made from cow’s milk. It is made by slowly melting regular butter. The butter separates into liquid fats and milk solids. Once separated, the milk solids are removed, which means that ghee butter has no lactose.

Ghee butter is the purified oil from butter. It is a clean fat without lactose, proteins, solids and toxins of milk fat.

It is lactose free but might contain some casein fragments (milk protein). It is therefore not recommended for people with casein allergy.

Ghee butter concentrates more fat-soluble vitamins, like vitamins A, D, E and K, as well as more butyrate – an anti-inflammatory fat that contributes to intestinal health and body fat reduction. It also contains conjugated linoleic acid (CLA), which may protect against colorectal and breast cancers.

Ghee’s nutritional properties for one teaspoon are (1):

  • Calories: 45
  • Protein: 0 g
  • Fat: 5 g
  • Saturated fat: 3 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugar: 0 g
  • Sodium: 0 mg
  • Vitamin A: 200 IU

Chandradhar Dwivedi, a distinguished professor emeritus of pharmacology at South Dakota State University, says that by cooking or eating vegetables or other healthy foods along with ghee, your body may have access to more of their nutrients. He also adds that Ghee also tastes good, which can make some healthy but unappetizing foods be more palatable. (2)

Unlike normal butter – which oxidizes and starts to form toxic compounds at 176°C/349°F when the casein and lactose start to burn – ghee butter tolerates the heat better. It has a higher smoke point – up to 250°C/480°F. 

It is ideal for any baked good, adding a divine caramelized flavor and smell. 

So, which one to choose?

Which is healthier?

Ghee butter is a natural food with a long history of medicinal and culinary uses. It provides certain cooking advantages over butter and is certainly preferable if you have a dairy intolerance. 

Butter is rich in nutrients and beneficial compounds like butyrate and conjugated linoleic acid. High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems. Still, butter is high in calories and saturated fat and should be used in moderation.

So, if you’re only looking at calories and fat intake, it doesn’t matter whether you choose ghee or butter. Their nutritional profiles are almost identical. But removing the milk from ghee does offer additional benefits, namely the absence of lactose and the higher smoke point. 

If you want to learn how to make your own ghee butter at home check out this video: How to make ghee at home https://youtu.be/wnQGWNhPhKo

Click here and I’ll teach you how to make your own homemade butter.

I hope you enjoy it and make wise decisions when it comes to your health. The best advice is to always diversify and eat with moderation 😉

Have a great week!

Take care,


Get free recipe books with delicious healthy desserts and cakes, here!

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