How Many Calories Are in 10 gm of Ghee?

November 27, 2025 •

3 min read

According to nutritional data, 10 grams of desi ghee contains approximately 90 calories. These calories come almost entirely from its fat content, as ghee is a concentrated form of clarified butter that has had its milk solids and water removed during preparation.

Quick Summary

Ten grams of ghee contains about 90 calories, primarily from its rich fat content. The clarification process removes milk solids, making it a concentrated and flavorful cooking fat with a high smoke point.

Key Points

Calorie Count: 10 grams of ghee contains approximately 90 calories.
Fat Composition: Ghee is almost 100% fat, and nearly all its calories come from this concentrated source.
High Smoke Point: Ghee has a high smoke point of 485°F (250°C), making it excellent for high-temperature cooking.
Gut Health Benefits: Rich in butyric acid, ghee helps nourish the cells lining the colon and promotes good digestive health.
Lactose and Casein Free: The clarification process removes milk solids, making ghee suitable for those with dairy sensitivities.
Rich in Vitamins: Ghee contains fat-soluble vitamins A, D, E, and K, which are important for overall health.
Moderation is Key: Despite its benefits, ghee is high in saturated fat and should be consumed in moderation as part of a balanced diet.
Flavor Profile: The cooking process gives ghee a distinct, nutty, and toasted flavor profile that differs from regular butter.

Ghee: A Concentrated Source of Energy

Ghee, or clarified butter, is a staple in Indian cuisine and Ayurvedic medicine. The clarification process removes milk solids and water, leaving behind a concentrated, pure fat with a rich, nutty flavor. This concentration is why ghee is so calorie-dense. Since one gram of fat provides about 9 calories, a 10-gram serving of ghee, which is almost 100% fat, contains roughly 90 calories.

The Nutritional Profile of a 10-gram Serving

While the primary component of ghee is fat, it also contains important fat-soluble vitamins. Here is a breakdown of what a typical 10-gram portion offers:

Total Fat: 10g
Saturated Fat: Approximately 6-7g
Monounsaturated Fat: Approximately 3-4g
Polyunsaturated Fat: Less than 1g
Vitamins: Trace amounts of vitamins A, D, E, and K
Carbohydrates: 0g
Protein: 0g

This breakdown shows that nearly all the energy comes from the fat, making it an efficient source of fuel. The removal of milk solids also means it contains only trace amounts of lactose and casein, making it suitable for many with dairy sensitivities.

Ghee's Benefits Beyond Calories

While high in calories, ghee offers several health benefits when consumed in moderation. These are linked to its unique composition and the specific fatty acids it contains:

Rich in Butyric Acid: This short-chain fatty acid is crucial for gut health. It nourishes the cells of the colon and has anti-inflammatory properties.
Source of Healthy Fats: Ghee contains both omega-3 and omega-6 fatty acids, which support heart and brain health. Omega-6, specifically conjugated linoleic acid (CLA), has been linked to potential weight management benefits.
Supports Nutrient Absorption: The healthy fats in ghee can help your body absorb fat-soluble vitamins (A, D, E, and K) from other foods, making it a valuable addition to a nutrient-rich meal.
High Smoke Point: Ghee has a high smoke point of around 485°F (250°C), making it a stable and safe cooking oil for high-temperature methods like stir-frying and deep-frying, without producing harmful free radicals.

Ghee vs. Butter: A Comparison

For those monitoring their fat and calorie intake, comparing ghee and butter is useful. While both are dairy products, the production process creates some key differences.


Feature	Ghee	Butter
Calories (per 1 tbsp)	Approx. 120-130	Approx. 100-102
Fat Content (per 1 tbsp)	14-15g	11g
Lactose Content	Trace amounts, removed during clarification	Contains lactose and casein
Smoke Point	High (485°F / 250°C), ideal for high-heat cooking	Lower (350°F / 175°C), better for baking
Flavor	Nutty, toasted, and rich	Creamy, sweet, and milky
Shelf Life	Shelf-stable for extended periods	Requires refrigeration

As the table indicates, the difference in calorie and fat content is not vast, but ghee's higher smoke point and lower lactose content give it distinct advantages for certain dietary needs and cooking applications.

How to Use Ghee Mindfully

To enjoy ghee's benefits without overconsuming calories, moderation is key. A single teaspoon or a small, measured amount can add a lot of flavor and nutritional value to a meal. Consider these practical tips:

Sautéing and Frying: Use ghee for high-heat cooking where its high smoke point is beneficial. The nutty flavor enhances the taste of vegetables and spices.
Topping Dishes: A teaspoon of ghee melted over steamed vegetables, dal, or a hot roti adds rich flavor and helps absorb fat-soluble vitamins.
Flavoring Baked Goods: While its smoke point is high, its rich flavor can be an excellent addition to savory or nutty baked goods.
Bulletproof Coffee: For those on a keto diet, adding ghee to coffee can provide a source of energy from healthy fats.

Conclusion

To answer the question directly, 10 grams of ghee contains approximately 90 calories, derived almost entirely from its fat content. While calorie-dense, this golden fat is more than just an energy source; it offers valuable nutrients, including butyric acid and essential fat-soluble vitamins. When used in moderation, it can support gut health, nutrient absorption, and provide a stable cooking oil for high-heat dishes. Understanding its nutritional profile and benefits allows you to make informed decisions and enjoy this traditional ingredient as part of a balanced and healthy diet.

For more detailed nutritional information and a full nutritional breakdown, you can visit the USDA's food data reference site.

Frequently Asked Questions

The primary source of calories in ghee is its fat content. As a clarified butter product, it is almost 100% pure fat, with negligible carbohydrates and protein.

Yes, ghee is suitable for many with lactose intolerance. The clarification process removes most of the milk solids, which contain lactose and casein, leaving only trace amounts.

Gram for gram, ghee is slightly more calorie-dense than butter because the milk solids and water have been removed, concentrating the fat. A tablespoon of ghee (15g) has about 120-130 calories, while a tablespoon of butter (15g) has around 100-102 calories.

There is no official recommendation, but most nutritionists suggest consuming ghee in moderation, typically 1-2 teaspoons per day, to enjoy its benefits without exceeding daily fat limits.

Yes, ghee offers several health benefits, including supporting gut health with butyric acid, providing healthy fats, and containing fat-soluble vitamins like A, D, E, and K. It is also a stable oil for high-heat cooking.

Ghee's calorie content is calculated based on its composition. Since fat provides approximately 9 calories per gram, and ghee is nearly all fat, its calorie count is derived by multiplying the weight in grams by 9.

Yes, ghee is an excellent choice for high-temperature cooking. It has a high smoke point of about 485°F (250°C), which is higher than regular butter, meaning it is more stable and less prone to breaking down into harmful compounds.