Is yellow ghee good for health? A deep dive into its benefits and drawbacks

December 22, 2025 •

4 min read

According to Ayurvedic tradition, cow's milk ghee is considered to have superior medicinal properties compared to buffalo milk ghee. This leads many to wonder: Is yellow ghee good for health? Yellow ghee, typically derived from cow's milk, is a concentrated source of beneficial compounds that can contribute to overall wellness.

Quick Summary

Yellow ghee, originating from cow's milk, is rich in fat-soluble vitamins (A, E, K), antioxidants, and key fatty acids like CLA and butyrate. It supports gut health, brain function, and metabolism when consumed moderately, but its saturated fat content requires a balanced approach for heart health.

Key Points

Rich in Vitamins: Yellow ghee is a concentrated source of fat-soluble vitamins A, D, E, and K, which are essential for immunity, vision, and bone health.
Supports Digestive Health: Containing butyrate, a short-chain fatty acid, yellow ghee helps nourish the cells lining the colon and reduces inflammation in the gut.
High in CLA: Ghee from grass-fed cows provides conjugated linoleic acid (CLA), a beneficial fatty acid linked to metabolism and weight management.
Higher Smoke Point: Unlike butter, ghee can be heated to high temperatures without producing harmful compounds, making it ideal for high-heat cooking like frying and sautéing.
Easier on Lactose Sensitivities: The clarification process removes most lactose and casein, making yellow ghee a suitable option for many who are sensitive to dairy.
Beneficial for Brain Function: The presence of healthy fats and omega-3s in yellow ghee is known to support cognitive function and brain development.

Understanding Yellow Ghee

Yellow ghee is a form of clarified butter made from cow's milk. Its distinct golden hue is primarily due to the presence of beta-carotene, a compound that the cow ingests from a grass-fed diet. This beta-carotene is a precursor to Vitamin A, which is then present in the final product. The clarification process involves simmering butter to remove its water content and milk solids, leaving behind a pure, shelf-stable, and flavorful fat. Unlike regular butter, this makes ghee suitable for those with lactose sensitivities, as the lactose and casein are largely removed. This rich, nutty flavor and high smoke point make it a versatile cooking fat, prized in Indian and Pakistani cuisine for thousands of years.

Nutritional Composition and Key Compounds

While rich in saturated fat, yellow ghee offers a profile of beneficial compounds that contribute to its health reputation. The health impact largely depends on the source—grass-fed cows produce ghee with more nutrients than grain-fed animals.

Fat-Soluble Vitamins: Yellow ghee is a good source of fat-soluble vitamins A, D, E, and K.
- Vitamin A is vital for vision, immune function, and skin health.
- Vitamin E acts as an antioxidant, protecting cells from damage.
- Vitamin K plays a crucial role in blood clotting and bone metabolism.
Conjugated Linoleic Acid (CLA): Grass-fed yellow ghee is a source of CLA, a fatty acid linked to several health benefits. Studies suggest that CLA may help with weight management and has anti-inflammatory properties, though the amounts in a typical serving of ghee are small.
Butyric Acid: Ghee contains butyrate, a short-chain fatty acid that serves as a primary energy source for the cells lining the colon. Butyrate is essential for maintaining gut barrier integrity and can help reduce inflammation in the digestive tract.
Omega-3 Fatty Acids: Grass-fed cow ghee contains a more favorable ratio of omega-6 to omega-3 fatty acids compared to grain-fed versions, contributing to its anti-inflammatory potential.

Yellow Ghee and Digestive Health

Ghee's role in supporting digestive health is a key point in Ayurvedic medicine.

Butyrate for Gut Lining: The butyric acid in ghee helps nourish the cells of the intestinal lining, promoting a healthy gut microbiome and improving gut barrier function. This can be particularly beneficial for those with digestive issues like IBS or Crohn's disease.
Stimulates Digestive Enzymes: Ghee is believed to stimulate the secretion of digestive enzymes, which aids in the breakdown and absorption of food. Some traditions recommend a small amount of ghee before meals to lubricate the digestive tract and reduce the risk of ulcers.
Natural Laxative: When consumed in moderation, ghee can act as a mild natural laxative, promoting regular bowel movements and helping to relieve constipation.

Comparison: Yellow Ghee vs. White Ghee vs. Butter


Feature	Yellow Ghee (Cow)	White Ghee (Buffalo)	Butter
Source	Cow's milk, often grass-fed	Buffalo milk	Cow's milk
Color	Golden yellow due to beta-carotene	White or pale yellow; lacks beta-carotene	Creamy white to pale yellow
Key Nutrients	Higher in beta-carotene (pre-Vit A), CLA, and Omega-3s	Rich in fat, calcium, magnesium, and phosphorus	Contains milk solids, water, fat, and vitamins
Digestibility	Easier to digest; lower fat and more volatile fatty acids	Heavier; higher fat content can be harder for some to digest	Contains lactose and casein, harder for some with sensitivities
Fat Content	Slightly lower in fat than buffalo ghee	Higher fat content, therefore more calories per serving	Lower fat concentration than ghee due to water and solids
Best Uses	Medicinal, Ayurvedic remedies, weight management, and enhancing flavors	Weight gain, high physical activity, and neutral-flavored cooking	Baking, low-heat cooking, and spreading

Potential Drawbacks and Moderation

While yellow ghee offers several health benefits, it is not a magic bullet and should be consumed in moderation as part of a balanced diet. As a calorie-dense food, excessive intake can lead to weight gain. It is also high in saturated fats, which can increase bad cholesterol (LDL) levels in some individuals, elevating the risk of heart disease. People with fatty liver conditions or a history of high cholesterol should consult a doctor before increasing their intake. However, some studies have shown that moderate consumption can increase good cholesterol (HDL) and have a neutral or positive effect on heart health. Moderation is key, with a teaspoon or two per day often recommended for healthy adults. For those seeking more heart-healthy fats, diversifying the diet with unsaturated fats from nuts, seeds, and oils like olive oil is advisable.

Incorporating Yellow Ghee into a Healthy Diet

For cooking: Use it for sautéing vegetables, frying spices (tadka), or searing meats due to its high smoke point, which is significantly higher than regular butter.
As a topping: Drizzle a small amount over warm dishes like lentil curries (dal), rice, or chapatis to add a rich, nutty flavor and aid nutrient absorption.
In beverages: Some add a teaspoon to their morning coffee, a practice known as 'bulletproof coffee,' believing it boosts energy and mental clarity.
External use: Ghee is also used in Ayurveda topically for skin hydration, soothing burns, and promoting hair health.

Conclusion

In conclusion, yellow ghee can be a healthy and flavorful addition to your diet when sourced correctly and used in moderation. The key lies in its origin: ghee from grass-fed cows is richer in beneficial compounds like beta-carotene, CLA, and Omega-3s than its buffalo milk counterpart. While it is calorie-dense and high in saturated fat, its specific fatty acid profile and vitamin content offer anti-inflammatory, gut-supportive, and cognitive benefits. For many, especially those with lactose sensitivities, it presents a better alternative to butter for high-heat cooking. The traditional wisdom of Ayurveda, backed by some modern research, continues to highlight yellow ghee as a nourishing food. As with any fat, consuming it in balance with other nutrients and acknowledging personal health conditions is essential for reaping its full benefits.

Visit the NCBI website for detailed studies on ghee's health properties

Frequently Asked Questions

Yellow ghee, typically from cow's milk, contains beta-carotene and is often considered more nutritious and easier to digest in Ayurvedic traditions compared to white ghee from buffalo milk. However, white ghee has a higher fat content and can be suitable for specific uses like weight gain for very active individuals.

Yes, when consumed in moderation as part of a balanced diet. Yellow ghee contains conjugated linoleic acid (CLA), which some studies suggest can help regulate metabolism and aid in weight management. Its healthy fats also promote satiety, reducing overeating.

Yes. The process of making ghee involves simmering butter until the milk solids containing lactose and casein are removed. This results in a product with only trace amounts of these dairy components, making it a good fat source for many people with lactose intolerance.

The golden-yellow color of ghee comes from beta-carotene, a compound found in the grass that cows eat. This beta-carotene is then present in the cow's milk and, subsequently, in the ghee.

For a healthy individual, a moderate intake of 1 to 2 teaspoons per day is generally recommended. As with any calorie-dense food, excessive consumption can lead to weight gain, so balancing it with your overall dietary needs is important.

Yes. Ghee has a high smoke point (approximately 485°F), which is higher than regular butter. This makes it an excellent choice for high-heat cooking methods like frying and searing, as it is less likely to break down and form harmful compounds.

Yes, there is a noticeable difference. Yellow ghee from cow's milk has a richer, nuttier, and more aromatic flavor, making it popular for enhancing dishes. White ghee from buffalo milk is typically milder and has a more neutral taste.