Butter vs Ghee: which is healthier?

Per 100g, Butter has 720 calories, 0.85g protein, 0g fiber, and 81.1g fat, while Ghee has 900 calories, 0g protein, 0g fiber, and 100g fat. Butter wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Butter or Ghee?

Per 100g, Butter has 720 calories and Ghee has 900 calories, a difference of 180 calories. In practical terms, 1 tablespoon (102 calories) of butter compares with 1 tablespoon (126 calories) of ghee.

Which has more protein, Butter or Ghee?

Butter leads on protein with 0.85g per 100g; the gap is 0.8g per 100g (Butter 0.85g vs Ghee 0g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Butter or Ghee?

Ghee has 0g of carbs per 100g compared to 0.1g in Butter, making Ghee the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Butter for Ghee?

Often, yes. Swapping ghee for butter shifts your meal by about 180 calories and 0.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Butter

Ghee

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Butter vs Ghee

Butter

Wins in 4 of 6 categories

Compare Butter and Ghee calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Butter has 720 calories vs Ghee's 900. Butter has less fat (81.1g vs 100g).

Sources: Butter (FDC 173430) · Ghee (FDC 171314)

Nutrition Comparison (per 100g)

Nutrient	Butter		Ghee
Calories	720	vs	900
Protein	0.85g	vs	0g
Carbs	0.1g	vs	0g
Fat	81.1g	vs	100g
Fiber	0g	vs	0g
Sodium	11mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Butter: FDC 173430 · Ghee: FDC 171314.

When to Choose Each

Choose Butter when:

You're cutting calories (720 vs 900 per 100g)
You need more protein (0.85g vs 0g per 100g)

See full Butter nutrition

Choose Ghee when:

A typical portion is 1 tablespoon (126 calories)
Ghee fits the dishes you already cook

See full Ghee nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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