Is Ghee Rice High in Calories? A Comprehensive Guide

November 27, 2025 •

5 min read

According to nutritional data, adding just one tablespoon of ghee to cooked rice can increase the calorie count by approximately 130 calories. The answer to "is ghee rice high in calories?" is yes, it is more calorific than plain rice due to the addition of clarified butter.

Quick Summary

Ghee rice contains more calories than plain rice because of the energy-dense clarified butter. While flavorful, it's a calorie-rich dish, though moderation and preparation methods can help manage its impact on your diet.

Key Points

Ghee adds significant calories: Ghee is a concentrated fat source, adding approximately 130 calories per tablespoon to rice, making it much more caloric than plain rice.
Moderation is key: You can manage the high-calorie nature of ghee rice by using smaller portions of ghee and controlling serving sizes.
Balanced pairings are crucial: Serving ghee rice with dal, vegetables, or lean protein can increase satiety and create a more balanced, less calorie-dense meal.
Health benefits exist: Despite the high calories, ghee contains beneficial fat-soluble vitamins and butyric acid, which can improve digestion and gut health.
Try the 'resistant starch' hack: Cooking rice with a small amount of fat and refrigerating it can increase resistant starch, which may reduce the overall calories absorbed by the body.
Choose whole grains: Swapping white rice for brown rice can increase fiber content and improve nutritional value, making the dish healthier.

Deconstructing the Calories in Ghee Rice

The calorie content of ghee rice is primarily a combination of two components: the rice itself and the clarified butter, or ghee. A standard cup of cooked white rice contains approximately 205-242 calories, mainly from carbohydrates. Ghee is almost 100% fat and is highly calorie-dense, with a single tablespoon containing around 130 calories. When you combine these two, a typical serving of ghee rice can easily exceed the calorie count of plain rice. The total caloric value will depend on the amount of ghee used, as well as any other added ingredients like cashews, raisins, or spices.

The Calorie Contribution of Ghee

To understand the caloric load, it's crucial to look at ghee's nutritional profile. One tablespoon of ghee is packed with 15 grams of fat, with 9 grams being saturated fat. This makes it a concentrated source of energy. While ghee also contains beneficial fat-soluble vitamins (A, E, and K) and has been associated with improved digestion and gut health due to its butyric acid content, its high-fat nature means a small amount goes a long way in adding significant calories. Therefore, controlling the portion of ghee is the most direct way to manage the calorie count of your rice dish.

How Spices and Add-ins Affect the Total

Traditional ghee rice recipes often include spices like cinnamon, cloves, and cardamom, along with nuts and raisins. While spices add flavor without a significant caloric impact, nuts and raisins do contribute additional calories. For instance, cashews add healthy fats and protein, while raisins add natural sugar and some carbohydrates. These ingredients, though added in smaller quantities, can increase the total caloric density, making the dish richer and more energy-intensive.

Comparison: Ghee Rice vs. Plain Rice vs. Vegetable Pulao

To put the calorie question in perspective, here's a comparative table for a standard 1-cup serving size.


Dish	Estimated Calories (approx.)	Primary Calorie Source	Notes on Nutrition
Plain White Rice	205-242 kcal	Carbohydrates	Primarily carbs, very low in fat.
Ghee Rice	225-300+ kcal	Carbs + Added Fat (Ghee)	Higher fat and calorie content due to ghee. Can increase with nuts/raisins.
Vegetable Pulao	Varies (often 250-350+ kcal)	Carbs + Oil/Ghee + Veggies	Depends on the oil/ghee used and quantity. Vegetables add fiber and micronutrients, but frying increases calories.

Strategies for a Lower-Calorie Ghee Rice

If you love the flavor of ghee rice but are mindful of your calorie intake, several adjustments can make the dish healthier and lighter.

Use Less Ghee: The simplest method is to reduce the amount of ghee you add. Even using just half a teaspoon per serving can provide the signature flavor without a major caloric spike.
Swap Grains: Consider using whole grains like brown rice instead of white rice. Brown rice has more fiber and a lower glycemic index, which can promote longer-lasting satiety.
Add Vegetables and Lean Protein: Bulk up your meal with nutrient-dense, low-calorie additions. Mixing in vegetables like carrots, peas, and spinach, or adding a serving of lean protein like chickpeas or paneer, will increase satiety and reduce the relative caloric density of the meal.
Try the Rice Hack: A research-backed method involves adding a teaspoon of coconut oil to the boiling water and then refrigerating the cooked rice for 12 hours. This process increases the amount of resistant starch, which the body absorbs as fewer calories. You can then reheat and add your small portion of ghee.
Practice Portion Control: Even with a reduced-calorie recipe, managing your serving size is key to controlling total caloric intake. Serve with plenty of low-fat curds or a fiber-rich lentil dal to feel full without overeating.

Conclusion: Balancing Flavor and Health

In conclusion, yes, ghee rice is higher in calories than plain steamed rice due to the addition of nutrient-dense but calorie-rich clarified butter. However, this doesn't mean it needs to be eliminated from a healthy diet. Ghee offers valuable fat-soluble vitamins and healthy fats that can aid digestion and boost metabolism when consumed in moderation. The key is mindful consumption. By managing portion sizes, using less ghee, opting for whole grains, and pairing it with protein and fiber-rich ingredients, you can enjoy the comforting taste and aroma of ghee rice as a delicious, balanced part of your meal plan. Embracing moderation and smart preparation allows you to have the best of both worlds: a flavorful meal that aligns with your health and wellness goals.

Understanding Ghee Rice and Calories

Can ghee rice be a part of a healthy diet?

Yes, ghee rice can be included in a healthy diet. Its healthiness depends on moderation, preparation method, and what it's served with. Combining it with protein and fiber can create a more balanced meal.

How does ghee affect the digestion of rice?

Ghee contains butyric acid, which is known to support gut health and aid in digestion. When mixed with rice, the fats in ghee can also slow down the absorption of carbohydrates, which helps in managing blood sugar levels.

Does cooking rice with ghee and cooling it reduce calories?

Yes, research suggests that adding a small amount of oil while cooking rice and then cooling it can create resistant starch, which the body absorbs as fewer calories.

How many calories are in a tablespoon of ghee?

One tablespoon of ghee contains approximately 130 calories, with 15 grams of fat.

What can I serve with ghee rice to make it more balanced?

To create a more balanced meal, serve ghee rice with dal (lentil curry), vegetable korma, or a raita (yogurt-based side dish). Adding extra vegetables can also increase fiber and nutrient content.

Is brown rice a better option for ghee rice than white rice?

Brown rice is a healthier choice as it's a whole grain containing more fiber, vitamins, and minerals than white rice. This can result in a lower glycemic index and a more satiating meal.

How can I make a lower-calorie version of ghee rice?

Use less ghee, incorporate more vegetables, and control your portion sizes. You can also experiment with the cooking and cooling hack to increase resistant starch and reduce calorie absorption.

Frequently Asked Questions

Ghee rice is not inherently unhealthy; its healthiness depends on moderation and overall diet. While it is calorie-dense, ghee offers health benefits like gut support and aiding nutrient absorption. The key is to enjoy it in controlled portions as part of a balanced meal.

The total calories depend heavily on portion sizes and the curry's ingredients. For instance, a small serving of ghee rice paired with a lean protein curry could be similar in calories to a larger serving of plain rice with a rich, fatty curry. Comparing the dishes requires looking at the entire meal.

Yes, people managing their weight can still enjoy ghee rice. Limiting the amount of ghee, controlling portion sizes, and adding plenty of vegetables and protein can create a satisfying meal that fits within their dietary goals.

The caloric and fat content are very similar across different types of ghee, as it is primarily pure butterfat. Grass-fed cow ghee is often praised for a superior nutritional profile and flavor, but the overall caloric density remains high.

The simplest and most effective way to reduce the calories is to use less ghee. Even a modest reduction can significantly lower the fat and calorie count without compromising the dish's signature flavor and aroma.

To increase satiety, serve your ghee rice with high-fiber sides like dal or fresh vegetables. Adding protein sources like chickpeas, paneer, or tofu will also make the meal more substantial and help you feel full faster and longer.

No, spices like cinnamon, cardamom, and cloves add flavor and aroma with a negligible impact on calories. The main caloric increase comes from the ghee itself, along with any nuts or raisins added.