One teaspoon of ghee, about 5g, has roughly 45 calories and 5 grams of fat, and it is a concentrated source of fat-soluble vitamins A, D, E, and K. It also contains butyric acid and, from grass-fed cows, some CLA and Omega-3.
The basic numbers
Ghee is almost 100% fat, so it is calorie-dense: about 45 calories per teaspoon, or 900 per 100g. Most of the fat is saturated, with some monounsaturated and a little polyunsaturated. It has no carbohydrates, negligible protein, and only trace lactose.
The nutrients that matter
Ghee carries vitamins A, D, E, and K, which support vision, immunity, skin, and bones. It contains butyric acid, a short-chain fatty acid linked to gut health. Ghee from grass-fed cows tends to be higher in CLA and Omega-3.
How to use it well
Because it is energy-dense, a little goes a long way. One to three teaspoons a day suits most people as part of a balanced diet. It is best used to replace less healthy fats rather than added on top. Choose pure, lab-tested ghee for the cleanest nutrition.
Frequently asked questions
How many calories are in ghee?
About 45 calories per teaspoon, or roughly 900 per 100 grams, as it is almost pure fat.
Is ghee nutritious?
Yes, in moderation. It provides fat-soluble vitamins and butyric acid, though it is high in saturated fat, so portion size matters.
See the pure, bilona-made range in our A2 cow ghee collection.
