4 Research-Backed Health Benefits of Ghee

When you want to top off those yummy slices of sourdough that just popped out of the toaster, what do you reach for? Butter, naturally. Not so fast, though – there’s an alternative you should try: ghee.

Ghee has long been a dietary staple in many parts of the world. South Indian rice dishes and curry are two delicious examples of meals traditionally made with ghee. Now, ghee is shooting up in popularity here in the U.S. In fact, ghee's presence on U.S. restaurant menus grew 39% from 2020 to 2024, according to a spokesperson from Datassential, a food and beverage market research firm.

“Ghee is a type of clarified butter,” says Bonnie Taub-Dix, MA, RDN, CDN, a nutrition consultant in New York City, host of the Media Savvy Podcast and author of Read It Before You Eat It. “Although it originated in India, it’s an ingredient often used in Middle Eastern and South Asian dishes.” Ghee is made by heating cow’s milk butter and removing the water and non-fat solids. After ghee is cooked, it develops a rich, nutty flavor, and it can be used in any way you consume butter.

“My mother-in-law is South Asian, and we cook with ghee often,” says Laura Iu, RD, CDN, CNSC, RYT, a registered dietitian, a certified intuitive eating counselor and owner of Laura Iu Nutrition in New York City. “Dal tadka and Khichdi are two comforting South Asian dishes that are traditionally made with ghee — and the ghee is what takes them to the next level. Adding ghee isn’t just about flavor it also helps your body absorb fat-soluble vitamins like D, A, K and E. Plus, ghee contains butyrate, a healthy fat that supports digestion and gut health so it's doing more than just adding flavor.”

It comes down to how it is made. “Butter and ghee contain the same nutrients,” says Dawn Jackson Blatner, RDN, CSSD, a registered dietitian nutritionist in Chicago, and the author of The Superfood Swap. “Ghee is just more concentrated since the water and milk solids are removed, giving it slightly higher levels of these nutrients per spoonful.”

Also, while butter may contain small amounts of lactose, “ghee is lactose- and casein-free,” adds Taub-Dix. “It can therefore be used by people who have dairy allergies or people who are lactose intolerant.”

According to data from the USDA, one tablespoon of ghee has:

• 14 grams of fat
• 130 calories
• 9 grams of saturated fatty acids
• 3 grams of monounsaturated fatty acids
• 35 milligrams of cholesterol

One tablespoon of unsalted butter has:

• 12 grams of fat
• 102 calories
• 7 grams of saturated fatty acids
• 3 grams of monounsaturated fatty acids
• 31 milligrams of cholesterol

It's smart to use it sparingly (a spoonful at most), but keep in mind that the fatty acids in ghee could be beneficial. One research review from Indian found that the short chain fatty acids (SCFAs), omega-3 fatty acids and conjugated linoleic acids (CLAs) in ghee may have anti-inflammatory effects against Alzheimer’s disease as well as cognition-boosting benefits. Also, as Iu mentioned, ghee contains vitamins A, D, E and K.

Although ghee is just now gaining in popularity in the U.S., research from around the globe suggests it may support several aspects of our health:

• Vitamin absorption: Ghee itself is a valuable source of fat-soluble vitamins including A, D, E and K, which are essential for everything from immunity to bone health. The fat in ghee can also help optimize absorption of these nutrients.
• Anti-inflammatory benefits: Some research suggests the fatty acids in ghee may have anti-inflammatory effects on the brain and other tissues.
• Immunity: Short chain fatty acids (SCFAs) in ghee may strengthen your gut’s immune system, according to recent research. Plus, other fatty acids in ghee may encourage your gut microbiota to produce more SCFAs to improve overall gut health.
• Joint and bone health: Finally, a research review from Iran found that the acids and vitamins in ghee may promote joint lubrication and reduce inflammation.

If you have heart disease, high cholesterol or metabolic disease, you should ask your doctor if ghee is safe for you. “Ghee is rich in the types of fat that the American Heart Association says should be limited,” says Taub-Dix. “So, while ghee may have certain nutritional benefits, I’d suggest using it in moderation, as you would butter, and instead rely regularly on fats like olive or avocado oil, which have been shown to support heart health.”

It’s pretty simple — start with cooking. “Use ghee for sautéing, roasting, frying or scrambling,” Blatner suggests. “Think ghee scrambled eggs, ghee sautéed veggies or ghee roasted nuts. You can also bake with ghee, swapping it for butter in cookies or muffins. Spread it on whole grain bread or drizzle it on popcorn." A little goes a long way because of the rich flavor, so start with a small amount.

“My favorite way to use ghee is blooming spices, as it not only boosts their flavor but also makes their beneficial compounds more bioavailable for better absorption,” says Iu. “I love recommending my clients to try it by blooming spices in ghee, and drizzling it over fresh popcorn. A bonus of the popcorn is fiber and many spices offer antioxidant compounds!”

Ghee may support some aspects of your health. Nutritionally, salted butter and ghee are very similar, so it really comes down to a personal preference and how you're cooking with each. Ghee has a higher smoke point than butter, which means it's better for searing and frying. Also, because ghee is lactose- and casein-free, it's a good alternative to those who follow special diets.

Medically reviewed byStefani Sassos, M.S., R.D.N., NASM-CPT

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.