Ghee Vs Butter: Benefits And Risks

Ghee and butter are age-old ingredients that may alter the texture and flavor of any recipe. These two milk-derived substances have exceptional fragrant characteristics and are also known for their health advantages. But what are the distinctions between ghee and butter? While their preparation is simple and they can be stored correctly for up to a year, there are a few key differences.

This article compares ghee and butter, as well as their health advantages, nutritional profiles, hazards, and cooking methods. Continue reading to learn more.

Ghee vs. Butter

ghee vs butter

The key differences between ghee and butter are as follows.

  1. Ghee has more calories and fat than butter.
  2. Ghee and butter are both solid at room temperature due to their high saturated fatty acid content.
  3.  Ghee has a greater smoke point and can withstand temperatures as high as 485°F (252°C) during cooking. It is suitable for higher-temperature sautéing or frying. However, butter can only withstand temperatures of 350°F (177°C) and is only suited for baking and frying at lower temperatures.
  4. Ghee is also lactose-free, although butter contains trace levels of lactose. As a result, ghee is the greatest choice for persons who are lactose intolerant.

Ghee and butter differ just little, and choosing one over the other may not influence your health.

Ghee is a common ingredient in many dishes. But does it help your health? Continue reading to learn why you should eat ghee.


Health Benefits of Ghee

1.  Reduce inflammation

Ghee is also high in butyric acid, a short-chain fatty acid that helps reduce inflammation and oxidative damage, enhance digestive health, and lower the risk of colon cancer

2. Reduce risk of cardiovascular diseases

Ghee’s conjugated linoleic acid may also help reduce the risk of obesity, cancer, atherosclerosis (plaque buildup in arteries), and cardiovascular disease.

However, excessive ghee consumption may be harmful to one’s heart health. Continue reading to find out more.

Ghee Risks

Saturated fat raises LDL cholesterol levels in the body. As a result, persons who want to lower their LDL cholesterol levels should limit their ghee intake to 1 to 2 tablespoons per day. Ghee manufacturing at high temperatures induces cholesterol oxidation, which may raise the risk of coronary heart disease.

The following are the health benefits and hazards of consuming ghee. The next section discusses how eating butter can enhance your health.

Health Benefits of Butter

1. Lowers risk of obesity

According to research, consuming high-fat dairy foods in moderation is related with a lower risk of obesity.

2. Reduce risk of myocardial infarction and type-2 diabetes

A study conducted by the University of Oslo (Norway) discovered that consuming milk fat (butter) may help reduce the risk of myocardial infarction (blockage of blood flow to the heart muscle). It is also thought to lower the risk of a first stroke. Furthermore, each serving (14 g) of butter may reduce the incidence of type 2 diabetes by 4%.

To gain all of these benefits, butter should be used in moderation. Excess butter consumption, on the other hand, can be harmful.


Butter Risks

  1. A study conducted by the University of Cambridge (UK) connected a high daily intake of 50 grams of dietary saturated fat from butter to coronary heart disease (14). 
  2. Another study from th   e University of Copenhagen (Denmark) discovered that people with hypercholesterolemia (high blood cholesterol levels) should reduce their butter consumption
  3. Furthermore, butter includes allergenic whey proteins, which induce allergic responses. As a result, persons who are allergic to milk should exercise extreme caution.

How Do You Keep Ghee And Butter?

Ghee (unopened jar) can be kept in an airtight container in a dark place for up to nine months. It can be stored at ambient temperature for up to six months if not sealed, and up to a year if refrigerated.

Refrigerated butter lasts longer. If left unwrapped, it will keep for up to eight weeks. Once opened, use it within three weeks. Furthermore, the oxidation process may cause the butter to go rancid. As a result, do not leave it out for longer than a couple of days or a week. Butter can be kept in the freezer for up to a year.



In the argument between ghee and butter, the former wins. This is due to the fact that ghee is free of casein and lactose and is high in omega-3 fatty acids. However, when ingested in moderation, these fats provide a number of health benefits. 

They share a similar nutritional composition that is high in lipids, vitamins, and proteins. Ghee may help lessen the risk of cardiovascular disease, reduce inflammation, and prevent fat formation in blood vessels. Whereas butter may help reduce the risk of stroke and diabetes. However, when ingested in excess, both might pose issues. You should reduce their use and consult a doctor if any adverse reactions arise.



This article provides general information about the topic and is not be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.

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