Per 100 g, Ghee has 900 kcal and Butter has 717 kcal. A typical serving of Ghee (1 tsp, 5 g) has 45 kcal and 0 g protein, and a typical serving of Butter (1 tsp, 5 g) has 36 kcal and 0 g protein.
Better for weight loss
Butter
Butter has 717 kcal per 100 g against 900 kcal for Ghee, so you get a bigger portion for the same calories. Both are almost pure fat, so measure by the teaspoon whichever you choose.
More protein per calorie
Tie
Neither contains meaningful protein (0 g vs 0.9 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g). Add vegetables or salad to the meal.
For weight loss, how much Ghee or Butter you use matters far more than which one you pick. Measure it by the teaspoon and count it in your daily calories.
Ghee is butter with the water and milk solids cooked off, which is why it has more calories per gram. Both are mostly saturated fat.
| Per 100 g | Ghee | Butter |
|---|---|---|
| Calories | 900 kcal | 717 kcal |
| Protein | 0 g | 0.9 g |
| Carbohydrates | 0 g | 0.1 g |
| Fat | 100 g | 81.1 g |
| Fibre | 0 g | 0 g |
| Sugar | 0 g | 0.1 g |
| Sodium | 0 mg | 11 mg |
| Calcium | 0 mg | 24 mg |
| Iron | 0 mg | 0 mg |
| Potassium | 0 mg | 24 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Ghee, 1 tsp (5 g)
45 kcal
0 g protein · 0 g carbs · 5 g fat · 0 g fibre
100 kcal = about 11 g
Full nutrition for Ghee →Butter, 1 tsp (5 g)
36 kcal
0 g protein · 0 g carbs · 4.1 g fat · 0 g fibre
100 kcal = about 14 g
Full nutrition for Butter →Ghee has more: 900 kcal per 100 g against 717 kcal. A typical serving of Ghee (1 tsp, 5 g) has 45 kcal and 0 g protein, and a typical serving of Butter (1 tsp, 5 g) has 36 kcal and 0 g protein.
Butter. Butter has 717 kcal per 100 g against 900 kcal for Ghee, so you get a bigger portion for the same calories. Both are almost pure fat, so measure by the teaspoon whichever you choose. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Neither contains meaningful protein (0 g vs 0.9 g per 100 g).
About 11 g of Ghee or 14 g of Butter gives you 100 kcal.
Get an Indian diet plan with your exact portions of ghee, butter and everything else you eat, built around your goal by NASM-certified Coach Himanshu.