Ghee vs Butter: Which one should you choose and why?

Ghee and butter, both these dairy products have their own set of misconceptions. Read below to find out what's the major difference between the two and which one is more healthier than the other one.
Ghee vs Butter: Which one should you choose and why?Ghee vs Butter: Which one should you choose and why?
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Ghee is now used as a superfood across the world. Many actresses swear by Ghea and ripping benefits. Ghee is not only good for your skin and hair, but it's also great for weight loss and pregnancy. It adds flavour to the food and is found in almost every Indian kitchen. It keeps your gut healthy, is a source of good fats.

When it comes to butter, butter traditionally was unsalted and was taken out by churning pots of milk manually. This process would ensure that all the water was separated and the result was tasty and rich white butter. But today, the butter we get in the market is an amalgamation of milk fat in water with milk proteins act as agents. This butter is processed and has added salt. Butter is usually added in Dosas, sandwiches, some Indian gravies and toasts to name a few.


Read below to find out ghee or butter, which one is more beneficial for your health. 


Nutrients in Ghee:


Ghee has unprocessed fat and contains omega 3 fatty acids and vitamin A. It has one of the healthiest cooking fats and has been used in Ayurvedic medicine for thousands of years. It’s known to have a high concentration of important nutrients such as vitamin K2, conjugated linolenic acid (CLA), an anti-inflammatory substance known as butyrate, and fat-soluble vitamins like D and E.


Nutrients in Butter:


Butter is packed with vitamin E, K and B12. It’s a good source of vitamin A, a fat-soluble vitamin needed for skin health, immune function, and healthy vision. Butter also contains very small amounts of other nutrients, including riboflavin, niacin, calcium and phosphorus.


Calories in Butter and Ghee:


Butter has 717 Kcal per 100 grams with 50 percent saturated fats and 3 grams of trans fats. Ghee provides 900 Kcal per 100 grams of serving with 60 percent saturated fats and no trans fats at all.


Things to know about butter and ghee:


Butter is known for its association with high cholesterol due to its heavy saturated fat content, according to the American Heart Association. Butter isn’t bad for your health when consumed in moderation. It’s also a healthier alternative than margarine.



Ghee is a lactose- and casein-free fat and therefore beneficial for those with dairy sensitivities. If you are on Keto or paleo diet, then ghee would be a better choice due to the higher fat content. Ghee also produces less of the toxin acrylamide when heated compared to other oils. 


Usage of ghee and butter:


Ghee and butter taste different and hence are used for different ways. Ghee continues to be used for cooking all kinds of curries, dals, halwa, pooris and meat dishes. It is so because of the ghee's ability to withstand high temperatures. It has a higher smoking point which makes it a better choice as compared to butter. Butter on the other end, is used for sauces, sandwiches and adds a lovely flavor to the meat and tastes good when combined with garlic and herbs.


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