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 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 |
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWhat 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:
- 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.
- 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.
- 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.
- 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.
- 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.
- Slowing the rate of vision loss or age-related macular degeneration: Beta-carotene in butter may combat age-related macular degeneration and vision loss.
- Strengthening the bones: It has calcium and vitamin, which is essential for bone growth, development, and strengthening.
- 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.
Health Solutions From Our Sponsors
Ghee: Is It Good for You? https://www.webmd.com/diet/ghee-good-for-you#1
Butter: Are There Health Benefits? https://www.webmd.com/diet/health-benefits-butter#1
FoodData Central. https://fdc.nal.usda.gov/
Culinary Nutrition: 9 Health Benefits of Ghee. https://www.ecpi.edu/blog/culinary-nutrition-9-health-benefits-ghee
Top Ghee vs. Butter: Which Is Healthier Related Articles
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You eat the right foods, but do you cook them the right way? How you prepare food is key. Get the most nutritional bang from your food preparation.
What Is the Difference Between Butter and Ghee?
Ghee is clarified butter commonly used in Indian and Pakistani cuisines. It is made from butter obtained from cow or buffalo milk. Cow milk butter is heated on low heat until water evaporates, leaving behind milk solids.