Per 100 g, Ghee has 900 kcal and Olive Oil has 884 kcal. A typical serving of Ghee (1 tsp, 5 g) has 45 kcal and 0 g protein, and a typical serving of Olive Oil (1 tsp, 5 g) has 44 kcal and 0 g protein.
Better for weight loss
Tie
They are close: 900 vs 884 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. 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 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0 g vs 0 g per 100 g).
For weight loss, how much Ghee or Olive Oil you use matters far more than which one you pick. Measure it by the teaspoon and count it in your daily calories.
The calories are almost identical, but the type of fat is not. Ghee is mostly saturated fat, while olive oil is mostly monounsaturated fat. Most heart-health guidelines suggest keeping saturated fat limited.
| Per 100 g | Ghee | Olive Oil |
|---|---|---|
| Calories | 900 kcal | 884 kcal |
| Protein | 0 g | 0 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 100 g | 100 g |
| Fibre | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 0 mg | 0 mg |
| Calcium | 0 mg | 0 mg |
| Iron | 0 mg | 0 mg |
| Potassium | 0 mg | 0 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 →Olive Oil, 1 tsp (5 g)
44 kcal
0 g protein · 0 g carbs · 5 g fat · 0 g fibre
100 kcal = about 11 g
Full nutrition for Olive Oil →Ghee has more: 900 kcal per 100 g against 884 kcal. A typical serving of Ghee (1 tsp, 5 g) has 45 kcal and 0 g protein, and a typical serving of Olive Oil (1 tsp, 5 g) has 44 kcal and 0 g protein.
Neither has a clear edge. They are close: 900 vs 884 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. 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 g per 100 g).
About 11 g of Ghee or 11 g of Olive Oil gives you 100 kcal.
Get an Indian diet plan with your exact portions of ghee, olive oil and everything else you eat, built around your goal by NASM-certified Coach Himanshu.