How many calories are in 1 ghee?

January 12, 2026 •

3 min read

According to USDA data, a single tablespoon of ghee contains approximately 120 to 130 calories. This clarified butter, a staple in many cuisines, is a calorie-dense fat source, making portion control a key consideration for anyone watching their intake.

Quick Summary

Ghee is a calorie-dense clarified butter with approximately 45 calories per teaspoon and 120-130 calories per tablespoon, derived almost entirely from fat. The exact caloric value depends on the measurement, and its lack of milk solids makes it a high-heat, lactose-free cooking option.

Key Points

Teaspoon Calories: A single teaspoon (5g) of ghee contains approximately 45 calories.
Tablespoon Calories: A tablespoon (14-15g) of ghee has around 120 to 130 calories.
Nutrient-Dense Fat: Ghee is a concentrated fat that provides beneficial compounds like butyric acid and CLA, along with fat-soluble vitamins A, E, and K.
High Smoke Point: Due to the removal of milk solids, ghee has a higher smoke point than butter, making it ideal for high-heat cooking without burning.
Lactose and Casein Free: The clarification process removes almost all lactose and casein, making ghee a suitable option for many with dairy sensitivities.
Moderation is Key: Despite its health benefits, ghee is high in calories and saturated fat, so portion control is essential for weight management and overall health.

Ghee Calories Explained: Teaspoon vs. Tablespoon

When calculating the caloric impact of ghee, the serving size is the most important factor. Since it is a concentrated fat, a small amount packs a significant calorie punch. The caloric value is almost entirely derived from its fat content, with negligible carbohydrates or protein. To provide clarity, here are the standard calorie counts for common measurements.

One Teaspoon (approx. 5 grams): Contains around 45 calories. This is the equivalent of adding one teaspoon of pure fat to your meal.
One Tablespoon (approx. 14-15 grams): Provides approximately 120 to 130 calories. This is roughly three times the calorie content of a teaspoon, highlighting the importance of measuring accurately.
100 Grams: A larger, bulk measurement of 100 grams of ghee is very calorie-dense, providing up to 898 calories. This confirms that a little goes a long way when it comes to this cooking fat.

The Nutritional Profile of Ghee

Beyond just the calorie count, the nutritional composition of ghee offers several unique benefits. Ghee is essentially pure butterfat, as the clarification process removes most of the water and milk solids like lactose and casein.

Here are some of its key components:

Butyric Acid: A short-chain fatty acid known for supporting gut health and reducing inflammation. It is a primary energy source for the cells lining your colon.
Conjugated Linoleic Acid (CLA): Especially present in ghee from grass-fed cows, CLA may help with fat metabolism and weight management.
Fat-Soluble Vitamins: Ghee is a good source of vitamins A, E, and K, which are essential for vision, immune function, and blood clotting. It is particularly rich in vitamin A.

Ghee vs. Butter: A Caloric and Nutritional Comparison

While ghee is made from butter, the clarifying process leads to some important differences in their nutritional content and cooking properties. The removal of water and milk solids results in ghee being more concentrated.


Feature	Ghee (per tbsp)	Butter (per tbsp)
Calories	~120-130 kcal	~100-102 kcal
Fat Content	~14-15 grams	~11-12 grams
Saturated Fat	~9 grams	~7 grams
Lactose & Casein	Virtually Free	Contains Trace Amounts
Smoke Point	High (250°C / 482°F)	Low (177°C / 350°F)

As the table shows, ghee has a slightly higher calorie and fat content due to its concentrated nature. However, its higher smoke point makes it superior for high-heat cooking like searing and frying, as it is less likely to produce harmful free radicals. This stability also makes it a better choice for those with lactose or casein sensitivity.

How to Incorporate Ghee into a Balanced Diet

Despite being high in calories, ghee can be a beneficial part of a healthy diet when used in moderation. Its nutritional density means you can enjoy its flavor and benefits without needing to use large quantities.

Here are some practical tips for mindful consumption:

Use it for High-Heat Cooking: Replace vegetable oils with ghee when frying or sautéing to take advantage of its high smoke point and rich flavor.
Drizzle over Dishes: A small teaspoon drizzled over cooked vegetables, dal, or soups can enhance flavor and help absorb fat-soluble vitamins.
Baking: Ghee can be used in some baking recipes as a healthier alternative to butter, especially for individuals sensitive to dairy.
Bulletproof Coffee: Add a teaspoon to your morning coffee for a rich, energy-boosting start to your day.

Is Ghee Healthy for Everyone?

While ghee offers many advantages, it is important to remember that it is high in saturated fat and calories. For most people, consuming ghee in moderation is unlikely to harm their health. However, individuals with specific health conditions should consult with a healthcare provider.

High LDL Cholesterol: For those with high LDL cholesterol or familial hypercholesterolemia, excessive saturated fat intake should be monitored.
Weight Management: While ghee can support fat metabolism due to its CLA content, excessive consumption will lead to a calorie surplus and potential weight gain.
Dairy Allergies: Although virtually lactose- and casein-free, those with severe dairy allergies should still be cautious, as trace amounts may remain.

Conclusion

In summary, the number of calories in one serving of ghee varies based on the measurement, with one teaspoon containing approximately 45 calories and one tablespoon containing 120-130 calories. As a clarified butter, ghee is a calorie-dense but nutrient-rich fat source, offering healthy fats, fat-soluble vitamins, and beneficial compounds like butyric acid and CLA. When used in moderation, it can be a flavorful and healthy addition to many dishes, particularly for high-heat cooking and for individuals with lactose intolerance. For optimal health, it is best enjoyed as part of a balanced diet alongside regular physical activity.

Frequently Asked Questions

Yes, ghee is a calorie-dense food because it is almost 100% pure butterfat. A single tablespoon contains 120-130 calories, so moderation is key, especially if you are monitoring your caloric intake.

Ghee has slightly more calories than butter per tablespoon because it is more concentrated. One tablespoon of ghee has approximately 120-130 calories, while one tablespoon of butter has about 100-102 calories.

Yes, you can have ghee on a weight-loss diet, but in moderation. Its healthy fats can increase satiety and support fat-burning, but its high-calorie count means excessive consumption will lead to a calorie surplus.

While the exact calorie count can vary slightly between brands due to density, the general caloric value remains consistent. The quality of the ghee, such as whether it's from grass-fed cows, can affect its vitamin and fatty acid content, but not its fundamental caloric density.

Yes, ghee is considered healthy when consumed moderately. It contains beneficial fatty acids, like butyric acid, and fat-soluble vitamins (A, E, K), which support gut health, inflammation, and nutrient absorption. The key is to balance its intake with your overall diet.

To control calories, use ghee mindfully, often starting with a small amount like one teaspoon. Instead of using it as a bulk cooking oil, use it for its flavor and properties in dishes like sautés, or drizzle a small amount over meals.

Cooking with ghee adds calories proportional to the amount used. As with any cooking oil, a tablespoon will add significantly more calories than a teaspoon. However, its high smoke point and rich flavor mean you often need less to achieve the desired effect.