The most significant difference between ghee and butter is that ghee is 100% pure butterfat.
During ghee production, butter is heated until the water content evaporates, separating the milk solids. These solids include lactose (milk sugar) and casein (a type of protein).
Following this heating process, only the pure butterfat—ghee—is left.
It has a deep yellow color and typically looks like this:
To compare ghee and butter like-for-like, the nutritional data for butter uses a ‘without salt’ product.
Nutrient
Ghee (% DV)
Butter (% DV)
Calories
123 kcal
102 kcal
Carbohydrate
0g
0.01g
Fat
13.9g
11.5g
Saturated fat
8.67g
7.17g
Monounsaturated fat
4.02g
3.32g
Polyunsaturated fat
0.52g
0.43g
Protein
0.04g
0.12g
Cholesterol
35.8 mg
30.5 mg
Sodium
0.28 mg
1.56 mg
% Water content
0.2%
16%
Table 1: The calorie, macronutrient, and water content of ghee compared to butter per 14g tablespoon
As the table shows, ghee has a lower water, carbohydrate, and protein content than butter.
Ghee is primarily just butterfat, and since fat is the highest-calorie macronutrient, this means ghee contains more calories than butter.
Both ghee and butter contain high amounts of saturated fat, which can lead to elevated “bad” LDL cholesterol when consumed in high amounts.
The vitamin and mineral profiles of ghee and butter are very similar, with both containing small amounts of vitamins A, E, and K per serving.
Since each of these nutrients is fat-soluble—meaning they are stored in fat—ghee has slightly higher concentrations.
Smoke Point
Ghee doesn’t contain the milk solids lactose and casein like butter does. Removing this lactose and casein content leaves ghee as a source of pure fat.
Since fat breaks down at higher temperatures than proteins and sugars, ghee has a higher smoke point than butter:
Butter: The Kendall Reagan Nutrition Center at Colorado State University note that butter has a smoke point of 176°C (350°F).
Ghee: According to a 2024 study, ghee has a smoke point of 250°C (482°F)
As a result, ghee is a better option than butter for high-heat cooking methods like searing and deep-frying.
Lactose is a dairy sugar found in foods like milk, cheese, and butter.
Although butter only has a minimal amount of lactose compared to milk, it could potentially contain enough lactose to trigger symptoms in highly sensitive individuals.
However, the process of producing ghee removes almost all the lactose in butter, leaving only trace amounts.
For individuals with lactose intolerance, ghee is therefore a better option than butter. However, safety is paramount and individuals with lactose intolerance should first consult their healthcare provider if considering ghee.
Milk Allergy
Both ghee and butter contain trace amounts of the milk proteins casein and whey.
Therefore, neither dairy product is safe for people with a true milk allergy.
While both ghee and butter are similar in flavor, they have a different texture due to their contrasting ratios of milk solids and butterfat.
Their taste differences are also influenced by the following factors:
Lactose: Due to its lactose content, butter has a slightly sweeter and creamier taste.
Fat composition: As a 100% pure fat, ghee has a smoother and more oily mouthfeel.
The maillard reaction: During the production of ghee the maillard reaction occurs between milk sugars and proteins. This is the same process that browns a slice of toasted bread, and it gives the ghee nutty flavor notes. While the proteins and sugars are removed from ghee, the flavor from this maillard reaction remains.
Storage
One advantage that ghee has over butter relates to storage.
Ideally, butter should be kept in the refrigerator as it typically lasts only a few weeks at room temperature.
However, as ghee no longer contains water or milk solids, it is much more shelf-stable and less prone to spoilage.
Although this may not really provide any tangible benefits, butter or ghee kept at room temperature is easier to spread, so the longer storage potential of ghee may appeal to some people.
Price
Another important consideration with any food is how much it costs, and whether it is budget-friendly for the individual.
On this note, butter is more budget-friendly than ghee, which typically costs 2–3 times more for a similar-sized product.
The added expense of ghee (for what is a roughly similar product) may make butter a more appealing choice for many people.
Is Ghee Healthier Than Butter?
Now we know the major differences, but what about their effect on our health?
There are claims that ghee (and not butter) contains oxidized cholesterol, and others say that only butter raises our LDL cholesterol.
Is this true?
And does it matter?
Ghee and Oxidized Cholesterol
Ghee has been found to contain cholesterol oxidation products (COP), which are detrimental to heart health and may promote cardiovascular disease (1).
However, this doesn’t automatically make it bad for us.
For one thing, there isn’t lots of research in this area, but the study where many of these claims come from re-heated ghee several times over different days (2).
It’s common knowledge that re-heating cooking fats over and over causes them to break down.
Another key point is that the ghee did contain “a small amount” of COP even before it was first heated.
But again, many things can cause the oxidation of cholesterol. Heating butter at extreme temperatures will cause oxidation products to form – as will poor storage, and exposure to excessive heat and light.
Key Point: Ghee may contain a small amount of oxidized cholesterol, but this likely depends on the production and the temperatures used. Homemade ghee through heating butter at a low temperature is unlikely to form oxidized cholesterol.
Ghee and Heart Health
A vast number of studies are skewed by lumping groups consuming ghee and groups consuming “vegetable ghee” together as one.
“Vegetable ghee” is otherwise known as Vanaspati, which is an industrial fat that contains up to 50% trans fats (3).
Fortunately, studies that separate the two exist, and they show that cardiovascular disease prevalence goes up in groups who use animal ghee and vegetable ghee.
However, in people consuming only animal ghee, there is a lower risk of cardiovascular disease (4, 5).
Furthermore, data shows that the epidemic of cardiovascular disease in India started a few decades ago when traditional fats like ghee were replaced by omega-6 oils and vegetable fats (6).
Key Point: Despite concerns over ghee and heart health, studies which differentiate between butterfat ghee and Vanaspati show health benefits.
Does Butter Raise LDL Cholesterol More Than Ghee?
Some view ghee as a healthier choice than regular butter.
Why?
Because, according to research, regular butter can raise our LDL cholesterol levels more than ghee can.
Consuming ghee as 10% of daily calories results in significant increases in HDL without considerably increasing LDL or triglyceride levels (7).
In one study, 47 healthy participants added 16.6 grams of butter to their daily diet for five weeks. The result was an average increase in LDL cholesterol of 5.6% and a similar increase in HDL (8).
Another study fed ghee and butter to rats in a human equivalent dose of 40 grams per 70kg bodyweight. Although both butter and ghee groups experienced increases in HDL and LDL, the rise in LDL levels was much higher in the butter group (9).
In short, larger doses of butter and ghee seem to affect cholesterol profiles to a greater extent.
However, if you are using both as a condiment in reasonably sized portions—as they should be—then any large change in lipid levels is unlikely.
For anyone with concerns over cooking fats and LDL levels, here are some cooking oils that don’t tend to raise LDL levels:
Key Point: Studies suggest that butter increases LDL levels more than ghee does.
How To Make Ghee From Butter
As mentioned earlier, it is possible to make homemade ghee in approximately 15 minutes.
Should you wish to give it a try, here are some instructions on how to make it.
Step 1 – Prepare Equipment
First of all, you will need the following equipment;
Glass Jar
Saucepan
Cheesecloth
Sieve
Large Bowl
Step 2 – Melt the Butter
Take a stick (or two!) of butter and chop it into small pieces, so that it will melt quicker and more efficiently.
Next, add the pieces of butter into a pan on medium heat.
Stir occasionally and move the butter around to keep it from burning until it becomes fully liquefied.
Step 3 – Simmer
After a few minutes, you will start to notice the surface bubbling and then foaming. Reduce the heat and simmer on a low temperature.
At this stage, leave it to simmer and carefully watch the butter. Slowly, the foam on top will dissipate.
You will start to notice milk solids separating from the butter and raising to the top of the liquid and sticking to the sides.
Knock these milk solids (they are a reddish-brown color) from the sides and occasionally stir to stop them from burning. Keep the butter simmering until you see it start to foam for the second time.
Step 4 – Butter Becomes Ghee
Once the butter begins foaming again, take the saucepan off the heat.
Line the inside of the sieve with the cheesecloth and hold it over your bowl.
Pour the contents of the saucepan into the sieve and the pure butterfat—ghee—will strain right through into the bowl. However, the strainer will catch the milk solids.
You will now have a bowl of liquefied ghee – it has a brilliant bright golden color deserving of its nickname ‘liquid gold’.
Move the mixture into your jar(s) and leave to cool at room temperature until it slowly hardens.
Tip: Adding some herbs at this stage will infuse their flavor into the ghee. Some popular options include garlic, sage, thyme, and rosemary.
Key Point: Ghee is pretty expensive in the shops, but in reality it’s very easy to make at home.
Where to Buy Ghee
If you prefer to buy the finished version, then you can buy it from most grocery stores and supermarkets.
Although it is also available from specialist health stores, you can expect to pay a premium.
Final Thoughts
Butter versus ghee is a fairly even contest with no clear winner.
As a result, we have to consider which of these two dairy fats suit our personal preferences.
Which has better taste? Are there any issues with lactose or casein? Is cost an issue?
Weigh up the pros and cons and go with whichever one has the edge.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
