Can I have ghee coffee twice a day? A deep dive into its benefits and risks

October 23, 2025 •

5 min read

Ghee coffee has surged in popularity, particularly among those following ketogenic or intermittent fasting regimens, with many praising its sustained energy and appetite-suppressing effects. The question, however, is whether it is truly safe and beneficial to have ghee coffee twice a day, or if this trendy beverage could come with potential drawbacks.

Quick Summary

Ghee coffee twice a day offers sustained energy and improved digestion but can significantly increase saturated fat and calorie intake, potentially leading to weight gain and elevated cholesterol levels.

Key Points

Sustained Energy: Ghee's healthy fats slow caffeine absorption, providing a steady energy release and avoiding the crash associated with regular coffee.
Moderation is Key: While one cup is generally safe for many, two cups double the saturated fat and calorie intake, increasing health risks.
Risk of High Saturated Fat: High frequency can lead to excessive saturated fat intake, potentially raising LDL cholesterol levels and increasing heart disease risk.
Consider Your Health: Individuals with pre-existing conditions like heart disease, high cholesterol, or liver issues should be especially cautious and may need to limit or avoid ghee coffee entirely.
Not a Meal Replacement: Ghee coffee should be a supplement to a balanced diet, not a replacement for nutrient-dense meals, to avoid nutritional deficiencies and weight gain.
Mindful Timing: To prevent sleep disruption, avoid having your second cup too late in the day, especially after 5 PM.

What are the benefits of drinking ghee coffee?

For many, adding ghee to their coffee is more than just a culinary preference; it is a wellness hack with a variety of purported health benefits.

Sustained energy

Unlike the quick spike and crash often associated with regular coffee, the healthy fats in ghee slow down the absorption of caffeine. This results in a more sustained, steady release of energy throughout the day, preventing the jitters or sudden fatigue that can follow a standard cup of joe.

Improved gut health and digestion

Ghee is rich in butyric acid, a short-chain fatty acid that serves as a primary energy source for the cells lining the colon. Butyric acid can help support a healthy gut microbiome, reduce inflammation, and improve gut motility. For some, this can help reduce the acidity of coffee and soothe potential digestive discomfort.

Increased satiety and weight management

The high-fat content in ghee promotes a feeling of fullness, which can help curb cravings and reduce overall calorie intake throughout the day. This satiety effect makes ghee coffee popular with those on low-carb, keto, or intermittent fasting diets, as it helps manage hunger between meals.

Enhanced cognitive function

Combining the caffeine from coffee with the healthy fats in ghee can sharpen mental focus and clarity. Ghee contains antioxidants and fatty acids that may support brain health and have a neuroprotective effect.

Potential risks of drinking ghee coffee twice a day

While the benefits of having ghee coffee in moderation are appealing, doubling the daily intake also doubles the risks. It is important to be aware of the potential drawbacks, particularly when considering consumption twice a day.

High saturated fat and calorie intake

Ghee is a calorie-dense food, with one tablespoon containing over 120 calories and a significant amount of saturated fat. Consuming two cups with a tablespoon of ghee in each adds over 240 calories and a considerable amount of saturated fat to your daily diet. Excessive saturated fat intake can raise LDL (bad) cholesterol levels, increasing the risk of cardiovascular diseases.

Risk of weight gain

If not balanced with overall dietary intake and exercise, the high caloric load from two servings of ghee coffee could lead to unwanted weight gain. Replacing a nutrient-dense meal with a high-fat beverage is not recommended, as it lacks the necessary vitamins, minerals, protein, and fibre.

Digestive issues

Some individuals, especially those with pre-existing digestive problems, may experience adverse effects such as bloating, nausea, or indigestion from consuming a large amount of fat at once. The body needs time to adjust to a higher fat intake, and a sudden increase can overwhelm the digestive system.

Excessive caffeine consumption

Two cups of coffee can mean a high dose of caffeine, which can lead to negative side effects such as anxiety, insomnia, or jitters for sensitive individuals. Consuming caffeine later in the day, especially from a second cup, can interfere with your natural sleep cycle.

Can I have ghee coffee twice a day? A comparative look

To better understand the implications, here is a comparison of consuming one cup versus two cups of ghee coffee per day.


Feature	One Cup of Ghee Coffee (Daily)	Two Cups of Ghee Coffee (Daily)
Energy Boost	Provides sustained energy without jitters, aiding morning focus.	Amplifies the effects, but increases risk of caffeine-related anxiety and sleep disruption.
Gut Health	Butyric acid promotes a healthy gut lining and can soothe coffee-induced acidity.	Benefits are enhanced, but risk of digestive discomfort from excessive fat increases.
Satiety/Weight	Can help curb morning cravings and support weight management goals.	Increased calorie load can hinder weight loss goals if not properly accounted for in overall diet.
Cardiovascular Risk	Moderate intake of saturated fat generally considered safe for most healthy individuals.	Elevated intake of saturated fat increases the risk of higher LDL cholesterol and heart disease.
Best Practice	Consumed in the morning as a breakfast alternative or workout fuel.	A second cup should be timed carefully to avoid sleep disruption, but carries higher risks overall.

Who should be cautious with ghee coffee?

While moderate consumption may be acceptable for many, certain individuals should exercise caution or avoid ghee coffee, especially in high frequency. This includes:

Individuals with high cholesterol or heart disease: The high saturated fat content can be a risk factor for cardiovascular issues.
Those with liver conditions: High-fat foods can strain the liver, particularly in individuals with conditions like fatty liver disease.
People with dairy allergies or sensitivities: While ghee is largely free of lactose and casein, trace proteins can still trigger reactions in highly sensitive individuals.
Pregnant or lactating women: High caffeine intake is generally discouraged for this group.
Those prone to digestive issues: Anyone with conditions like IBS, acid reflux, or gallbladder problems may find the high-fat content difficult to tolerate.

How to incorporate ghee coffee safely into your diet

For those who tolerate it well and are not in a high-risk group, following these guidelines can help you enjoy the benefits while minimizing the risks.

Prioritize moderation: Sticking to one cup per day with 1-2 teaspoons of high-quality, grass-fed ghee is the most common and safest recommendation.
Use high-quality ghee: Opting for pure, grass-fed ghee ensures better nutritional benefits.
Time your consumption: Drink it in the morning to leverage the energy boost and allow for better digestion. Avoid having it late in the afternoon or evening to prevent sleep disturbances.
Avoid replacing meals: Ghee coffee should not replace a balanced meal. It is a supplement, not a substitute, for whole foods that provide essential nutrients like protein, fiber, and carbohydrates.

Conclusion

While a single, moderate serving of ghee coffee daily can provide certain benefits like sustained energy and better gut health for many, caution is warranted when considering two cups. The increased intake of saturated fat and calories heightens the risks of weight gain and elevated cholesterol, particularly for vulnerable individuals. As with any dietary change, the key lies in moderation and listening to your body's response. Consulting a healthcare professional before significantly altering your diet, especially to increase high-calorie, high-fat beverages, is always advisable to ensure it aligns with your health goals. For most people, reserving ghee coffee for a single morning ritual is the safer and more sustainable approach.

A guide to healthy fats

Frequently Asked Questions

While generally safe for many in moderation (one cup), drinking ghee coffee twice a day significantly increases your intake of saturated fats and calories. This raises the potential risks of weight gain and elevated cholesterol levels.

Excessive consumption can lead to side effects including weight gain due to high-calorie intake, elevated LDL cholesterol from saturated fats, digestive discomfort like bloating, and issues like anxiety or sleep disturbance from high caffeine levels.

The general recommendation is to start with 1 teaspoon of ghee per cup and not exceed 1-2 tablespoons per day in total. Blending it in can help create a smooth, creamy texture.

For those on a ketogenic or low-carb diet, ghee coffee can aid weight loss by promoting satiety and curbing cravings. However, the high-calorie content means it must be balanced within your overall dietary and energy goals; it is not a magic solution on its own.

Yes, many people on intermittent fasting and keto diets consume ghee coffee on an empty stomach. It can provide sustained energy and help curb hunger until your next meal.

Ghee is high in saturated fat. While moderate intake may not pose a risk for healthy individuals, excessive consumption, such as two cups daily, could raise LDL (bad) cholesterol levels, particularly for those with pre-existing heart conditions or high cholesterol.

Ghee coffee is often considered a better option for those with dairy sensitivities because the process of making ghee removes most of the lactose and casein present in butter. It is also celebrated for its Ayurvedic properties and nutrient profile.