Ghee — 876 kcal

Smoke points vary by oil type and refinement. Refined oils (avocado, canola) tolerate 230–270°C, while unrefined varieties (extra virgin olive, flaxseed) smoke at 160–210°C. Using Ghee above its smoke point generates harmful compounds and off-flavors.

Ghee contains 99.5g of fat per 100g — virtually all of its calories (876 kcal) come from fat. The health impact depends on the fat profile: oils rich in monounsaturated and polyunsaturated fats (olive, avocado, canola) are linked to better heart health.

A standard serving of cooking oil is 1 tablespoon (about 14g), providing roughly 123 kcal. Because oils are highly calorie-dense at 876 kcal/100g, measuring with a spoon rather than pouring directly helps control portions.

Store Ghee in a cool, dark place away from heat and light, which accelerate oxidation. A tightly sealed dark glass bottle is ideal. Most oils keep for 6–12 months opened; nut and seed oils may benefit from refrigeration to extend shelf life.

Cold-pressed oils are extracted mechanically without heat, preserving more antioxidants, flavor, and color — best for dressings and low-heat cooking. Refined oils undergo chemical or heat processing for a neutral taste and higher smoke point. Calorie content (876 kcal/100g) is similar for both.