Ghee vs Butter: Which is Better?

If you think that butter couldn’t get any better, ghee is the lactose-free, clarified version of butter that may just prove you wrong.

Let’s take a closer look at this popular potentially healthier alternative to butter!

Comparing ghee vs butter

	Ghee (clarified butter)	Butter
Solid or Liquid?	Semi solid	Solid
Smoke Point (Fahrenheit)	480 degrees	300-350 degrees
Primary Fat	Saturated	Saturated
Taste	Buttery	Buttery
Good for Cooking…	Raw, low heat, moderate heat, high heat	Raw, low heat
Allergens	Milk	Lactose, casein
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	Mostly yes (some debate)	No
Vegan?	No	No

Differences between ghee and butter

Both ghee and butter are fats that come from cow’s milk, but they are processed differently…

Ghee is clarified butter that is made by simmering butter until the milk solids separate from the fat and the water evaporates, producing a richer flavor and a golden, smooth, creamy texture at room temperature. If you’re interested, here’s how to make your own ghee!

In contrast, butter is created by churning cream until the fat and liquid components separate. There are both salted and unsalted butter varieties available. So, butter contains fat, water, milk solids, and lactose, while ghee is essentially pure fat! This gives ghee a higher smoke point than butter (480 vs 350 degrees), so it doesn’t burn as easily at high temperatures.

Baking and cooking with ghee vs butter

Ghee’s higher smoke point makes it perfect for high-temperature cooking methods like stir-frying, searing, and roasting. Its distinct flavor adds depth to recipes like Indian curries, stir-fries, and roasted vegetables. You can also use ghee instead of butter for baking pie crusts, cookies, muffins, and more!

Butter, with its lower smoke point, is better suited for low-temperature cooking techniques like baking, grilling, and sautéing. It’s also perfect for adding a creamy, buttery flavor to pasta, scrambled eggs, and mashed potatoes…. or for adding richness and moisture to desserts like decadent cakes, pie crusts, and buttercream frosting.

Can ghee and butter be substituted for each other?

Ghee and butter are great substitutes for each other! You can use a 1:1 ratio since ghee is just clarified butter.

However, it’s important to keep in mind ghee’s more concentrated butter flavor and butter’s lower smoke point. It’s best to consider the recipe and cooking method before deciding which one to use as a substitute. For instance, ghee is an excellent butter substitute in high-temperature cooking, while butter is better for low-temperature cooking and baking.

Here are the best ghee and butter substitutes for any situation.

Nutrition: Ghee vs butter

Ghee has a higher calorie and saturated fat content than butter, but it’s also higher in fat-soluble vitamins such as vitamin A, D, and E. Additionally, ghee is a rich source of butyric acid, a type of short-chain fatty acid that has anti-inflammatory and gut-healing properties.

Ghee is also free from lactose and casein, which are the components of dairy that some people are intolerant to. However, ghee still contains milk and is not dairy-free. Butter contains small amounts of casein protein along with lactose and fat-soluble vitamins.

It’s important to note that both ghee and butter contain high levels of saturated fat and should be consumed in moderation.

Per tablespoon (15mL)	Ghee (clarified butter)	Butter
Calories	123	102
Polyunsaturated	0.5 g	0.4
Monounsaturated	4.0 g	3.0 g
Saturated	8.7 g	7.3 g
Trans	0 g	0.5 g
Total Fat	14 g	14.2 g
Cholesterol	35.8 mg	30.5 mg

The primary fat source is bolded.

How to store ghee and butter

Ghee has been boiled to eliminate the milk solids and moisture, making it more shelf-stable and less likely to spoil. Butter hasn’t gone through the clarifying process, making it more prone to spoilage.

Ghee should be kept in an airtight container at room temperature for up to six months or in the refrigerator for up to a year. Butter should also be stored in an airtight container in the refrigerator for up to a month or in the freezer for up to six months. Make sure to keep both away from direct sunlight and moisture to maintain their quality and flavor!

Ghee vs butter: Which is better

After comparing the differences between ghee and butter, it’s clear that both have their unique characteristics that make them suitable for different cooking methods and recipes. 

Butter definitely has its place when working with lower temperatures and baking. However, if I had to pick a winner, I would choose ghee for its higher smoke point and nutrient density. And while ghee isn’t dairy-free, it may be a better option for those who are lactose-intolerant.

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