Ghee — 876 kcal

Ghee is butter taken to its purest, most concentrated form — slowly simmered until the water evaporates and the milk solids separate, leaving behind a golden, fragrant clarified fat that has been sacred in Indian cuisine and Ayurvedic medicine for over 4,000 years. At 876 kcal per 100 g with 99.5 g of fat and essentially zero protein or carbohydrates, ghee is nearly 100% pure fat. But what makes it remarkable is not just its caloric density — it is the removal of lactose and casein during clarification that makes ghee tolerable for many dairy-sensitive individuals, and the high smoke point that makes it one of the most versatile cooking fats available.

What's Inside

Vitamin A is exceptional at 824 mcg RAE per 100 g — 92% of the Daily Value — making ghee one of the richest natural sources of preformed retinol, essential for night vision, immune cell differentiation, and epithelial tissue maintenance. Vitamin K (8.6 mcg) plays a dual role in blood clotting and calcium metabolism, directing the mineral into bones rather than soft tissues. Vitamin E (2.8 mg, 19% DV) provides fat-soluble antioxidant protection, intercepting free radicals in cell membranes. Vitamin D (1.2 mcg, 8% DV) supports calcium absorption and immune regulation. Cholesterol is notable at 256 mg per 100 g — the highest among common cooking fats — reflecting the concentrated nature of milkfat. Ghee contains conjugated linoleic acid (CLA), a naturally occurring fatty acid studied for potential anti-inflammatory and body-composition effects, along with butyric acid (butyrate), a short-chain fatty acid that nourishes colonocytes and has been shown to support gut barrier integrity and reduce intestinal inflammation in clinical research.

Getting It Right

Ghee's smoke point reaches approximately 250 °C (480 °F) — far higher than butter (175 °C), olive oil (190-215 °C), or coconut oil (177-232 °C) — making it the ideal fat for high-heat searing, deep-frying, and Indian tadka (tempering whole spices in hot fat to bloom their essential oils). In Indian cooking, ghee is used to temper mustard seeds, cumin, and curry leaves, finish dal, enrich biryani, and coat rotis for a buttery sheen. Its nutty, caramelized flavor works equally well in Western cooking: use it to roast potatoes, baste steaks, saute mushrooms, or replace butter in pie crust for an extra-flaky texture with deeper flavor. When making ghee at home, simmer unsalted butter over medium-low heat for 15-20 minutes, watching for the milk solids to turn golden brown on the bottom and the bubbling to subside — strain through cheesecloth into a clean jar. Store ghee in an airtight container at room temperature for up to three months, or refrigerate for up to a year. Because the milk solids have been removed, ghee does not require refrigeration in moderate climates and will not go rancid as quickly as butter.