How many calories are in 100 grams of Desi ghee?

December 3, 2025 •

4 min read

According to most nutritional data, 100 grams of Desi ghee contains approximately 897 to 903 calories, making it a highly concentrated source of energy. This clarified butter, a staple in Indian cooking, is almost entirely fat, which explains its high caloric density compared to other food groups. Understanding the caloric content is the first step toward incorporating this flavourful fat into a balanced diet.

Quick Summary

A 100-gram serving of Desi ghee typically contains approximately 897 to 903 calories, with its high caloric density coming almost entirely from fat.

Key Points

High Calorie Content: 100 grams of Desi ghee has approximately 897 to 903 calories, derived almost entirely from fat.
Rich in Healthy Fats: It contains not only saturated fats but also beneficial monounsaturated and polyunsaturated fats.
Packed with Vitamins: Ghee is a good source of fat-soluble vitamins A, E, and K.
Gut Health Benefits: The presence of Butyric Acid supports a healthy gut microbiome and reduces inflammation.
High Smoke Point: With a smoke point of 485°F (250°C), ghee is an excellent choice for high-heat cooking.
Lactose-Free: The clarification process removes milk solids, making it suitable for many with lactose intolerance.

The Core Calorie Breakdown: What Makes Ghee So Energy-Dense?

Desi ghee's high calorie count is a direct result of its composition. It is a form of clarified butter made by simmering butter to separate the milk solids and water. The final product is nearly pure butterfat, and since fat is the most calorie-dense macronutrient, one gram contains about 9 calories. This is significantly higher than the 4 calories per gram found in carbohydrates and proteins. Therefore, when you consume 100 grams of Desi ghee, you are effectively consuming 100 grams of fat, which leads to a calorie count approaching 900.

The Role of Fat

Not all fats are created equal, and understanding the types of fat in ghee is crucial for a complete nutritional picture. While it is predominantly saturated fat, it also contains healthy monounsaturated and polyunsaturated fats.

Saturated Fats: Ghee is particularly rich in saturated fats, with some sources indicating up to 60% saturation. While high consumption of saturated fats is a concern for heart health, the type of saturated fat in ghee, including short-chain and medium-chain fatty acids, behaves differently in the body than trans fats found in processed foods. These fatty acids are metabolized quickly for energy and are less likely to be stored as fat.
Healthy Fatty Acids: Desi ghee contains beneficial fatty acids like Conjugated Linoleic Acid (CLA) and Butyric Acid. CLA is associated with weight management and immune function, while Butyric Acid is excellent for gut health and has anti-inflammatory properties.

A Detailed Nutritional Profile of Desi Ghee

Beyond its calories, Desi ghee offers a host of other nutrients. A 100-gram serving provides a comprehensive energy source with trace amounts of vitamins.

Fat-Soluble Vitamins

Because ghee is a fat, it is a rich carrier of fat-soluble vitamins, which are essential for various bodily functions. The exact amounts can vary depending on the cow's diet (grass-fed versus grain-fed).

Vitamin A: Important for vision, immune function, and cellular communication.
Vitamin E: A potent antioxidant that protects cells from damage.
Vitamin K: Crucial for blood clotting and bone health.

Butyric Acid and CLA

These two components are often cited for ghee's health benefits, especially in traditional Ayurvedic medicine. Butyric acid feeds the beneficial bacteria in your gut, aiding in digestion and reducing inflammation. The CLA found in ghee has been shown in some studies to help with weight management.

Desi Ghee vs. Butter: A Nutritional Comparison

To put the nutritional content of ghee into perspective, here is a comparison with standard butter, per 100g serving.


Nutrient	Desi Ghee (per 100g)	Butter (per 100g)
Calories	~897–903 kcal	~717 kcal
Total Fat	~100g	~80g
Saturated Fat	~60% of total fat	~51% of total fat
Lactose Content	Trace amounts, virtually lactose-free	Contains small amounts
Water Content	Very low, almost zero	Contains water and milk solids
Smoke Point	High (approx. 485°F/250°C)	Lower (approx. 350°F/175°C)
Dairy Allergens	Minimal casein, often tolerable for sensitive individuals	Contains casein

How to Incorporate Desi Ghee into a Healthy Diet

While its high calorie count necessitates moderation, Desi ghee's nutrient profile makes it a valuable addition to many diets. Here are some tips for enjoying it wisely:

Substitute in high-heat cooking: Use ghee instead of other oils for sautéing and frying due to its high smoke point, which prevents the formation of harmful compounds.
Flavor enhancer: A teaspoon of ghee can add a rich, nutty flavor to dishes. Drizzle it over cooked rice, lentils (dal), or vegetables.
Healthy fat boost: Add a small amount to your morning routine, perhaps in a bulletproof coffee or tea, to provide sustained energy.
Top chapatis or parathas: Traditionally, a small amount is spread on flatbreads for flavour and richness.

Is Desi Ghee Right for You?

Though ghee offers many benefits, it's not a one-size-fits-all solution. Your individual health profile and dietary goals should determine its role in your diet.

Health Considerations

Weight Management: For those watching their weight, it's crucial to measure portions of ghee carefully due to its high calorie density. Excessive intake can quickly lead to a calorie surplus and weight gain.
Heart Health: People with pre-existing heart conditions or high cholesterol should limit their intake of saturated fat, including ghee. Consulting a doctor or registered dietitian is always recommended.
Lactose Intolerance: Ghee is a suitable option for many who are lactose intolerant, as the milk solids containing lactose are removed during processing.

Who Can Benefit?

Athletes and Active Individuals: Ghee can provide a quick, efficient source of energy for those with high caloric needs.
People with Digestive Issues: The butyric acid in ghee can support gut health and aid digestion.
Keto and Low-Carb Dieters: As a pure fat source with zero carbohydrates, ghee is a popular choice for those on ketogenic diets.

The Importance of Moderation

As with any concentrated food, moderation is key. A small amount can confer benefits, but overconsumption can negate them. Consider using ghee as a high-quality finishing touch rather than a primary cooking oil in every meal.

Conclusion

To answer the question, 100 grams of Desi ghee contains approximately 897 to 903 calories, primarily from its high concentration of healthy fats. While calorie-dense, ghee offers notable health benefits due to its fat-soluble vitamins, CLA, and butyric acid. The key to enjoying its nutritional value is mindful, moderate consumption. Understanding its nutritional profile allows individuals to make informed choices about incorporating this traditional food into a balanced and healthy diet.

Note: The nutritional values can vary slightly depending on the brand, cow's diet, and preparation method. Always check the specific nutrition label for the most accurate information.

Frequently Asked Questions

Ghee is often considered healthier than butter for certain applications because it is virtually free of lactose and casein, making it easier to digest for many people. It also has a higher smoke point than butter, which is better for high-heat cooking.

Since one tablespoon of ghee is approximately 14 grams, there are about 7 tablespoons in 100 grams. The total calories for this amount would be roughly 7 times the calories in a single tablespoon.

Yes, but with caution. Ghee's healthy fats can boost metabolism and promote satiety, aiding weight loss in moderation. However, its high caloric density means excessive use can quickly lead to a calorie surplus and potential weight gain.

While often used interchangeably, Desi ghee is a type of clarified butter that is simmered longer. This extra cooking time allows the milk solids to caramelize, giving it a rich, nutty flavor distinct from regular clarified butter.

For those with lactose intolerance, ghee is often well-tolerated due to the removal of milk solids. However, if you have a casein allergy, you should approach ghee with caution, as trace amounts of casein might remain. Consult a doctor for personalized advice.

Yes, the nutritional composition can vary based on the source of the milk, such as cow's milk versus buffalo milk, and whether the animals are grass-fed. For instance, grass-fed cow's ghee may contain higher levels of certain vitamins and beneficial fatty acids.

Desi ghee has a long shelf life and does not need to be refrigerated, thanks to the removal of milk solids and water. Store it in a cool, dark place in an airtight container to preserve its flavor and quality.