Cooking with olive oil is like second nature to me. With the versatility of virgin, regular, and extra virgin olive oils, there’s not much you can’t do with olive oil. But then, there’s ghee, the rich, golden elixir of Indian cuisine that’s loved for its nutty aroma and thick texture, which is renowned for baking and amping up numerous recipes. If you’re ready to head on a journey full of flavor, read on! We’ll be putting olive oil and ghee to the test in this comparison article!
Comparing olive oil vs ghee
| Olive oil (Extra virgin) | Olive oil (Light/Pure/Regular) | Olive oil (Virgin oil) | Ghee (clarified butter) | |
| Solid or liquid? | Liquid | Liquid | Liquid | Semi-solid |
| Smoke point (Fahrenheit) | 350 degrees | 390 – 470 degrees | 350 degrees | 480 degrees |
| Primary fat | Monounsaturated | Monounsaturated | Monounsaturated | Saturated |
| Taste | Grassy | Neutral | Mildly grassy | Buttery |
| Good for cooking… | Raw, low heat | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat | Raw, low heat, medium heat, high heat |
| Common allergens | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen | Milk |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | Yes | If it is not refined | Yes | Mostly yes |
| Vegan? | Yes | Yes | Yes | No |
Differences between olive oil and ghee
Olive oil and ghee differ most in their source and production.
Olive oil is made by crushing olives in a press and extracting the oil. As it can be pressed from different types of olives, you’ll find tons of variety in flavor, whether grassy, peppery, fruity, or floral, depending on where the olives originated from. While it’s a Mediterranean staple, it’s a common cooking oil found in many home kitchens.
Meanwhile, ghee is a dairy-based fat made by cooking butter until the water content and milk solids have been removed. The process gives it a delicious nutty flavor and rich texture and mouthfeel. Unlike olive oil, you can actually make your own ghee at home!
The good news is that both olive oil and ghee work well with many dietary preferences, being gluten-free, keto-friendly, and paleo-approved*. The only thing to keep in mind is that ghee isn’t vegan-friendly.
*Ghee is considered okay on the paleo diet as it is from a dairy source but no longer contains lactose or casein, though some paleo purists debate it.
Baking and cooking with olive oil vs ghee
When I’m in the mood for Indian or South Asian cuisine, ghee is my obvious choice. I also don’t have to worry about high temperatures, given its high smoke point (480 degrees), so I can safely whip up a spicy curry or fry up some meats or pakoras. It can also give a buttery richness to biriyani rice dishes or even be used over root vegetables or mash. While ghee isn’t as commonly used as butter in baking, it’s a secret ingredient that can elevate pastries, buns, cakes, pie crusts, and more, thanks to its texture.
I’d define olive oil as more of a trusty everything oil. It’s certainly a lot different from ghee in more ways than one. Each olive oil has its own strengths – extra virgin has a stronger flavor and is typically used as a finishing oil for salads and breads, virgin oil is milder and can be used in a wider range of applications, and regular olive oil has a neutral flavor and higher smoke point that’s ideal for sautéing and more. The most popular dessert made with olive oil is olive oil tea cake (usually virgin olive oil), but it’s also a good oil for baking muffin and cookies.
Can olive oil and ghee be substituted for each other?
The short answer is: it depends on the dish! You won’t be able to drizzle ghee over a salad or use olive oil to enrich a classic Indian curry, but you could use either for searing meat or sautéing vegetables, for example. Similarly, if you’re looking to use the fruity, Mediterranean notes of olive oil, then it’s probably not a wise move to use nutty, buttery ghee.
The best substitute for olive oil is avocado oil, as it boasts a mild, neutral flavor and a high smoke point. To substitute ghee, always go for butter as the best all-around sub – just keep their quantities in mind, as butter contains water, while ghee doesn’t.
Nutrition: Olive oil vs ghee
Olive oil has a reputation for being one of the “healthiest” oils out there. That’s probably due to their high monounsaturated fat content (“good” fats) and low saturated fat content (“bad” fats), as well as the fact that they contain vitamin K, vitamin E, and polyphenols, which provide either heart-healthy benefits or immunity benefits. Its monounsaturated fat content is said to be able to reduce bad cholesterol and increase good cholesterol. All types of olive oil have the same base nutritional profile but may differ in other vitamins and nutrients based on how much they are processed.
Just like butter, ghee is typically used with a lot more caution, given its high saturated fat content. At face value, ghee doesn’t seem very healthy, with 8.7g of saturated fat and 35.8mg per tablespoon. But it does have 4g of monounsaturated fats per tablespoon, vitamin A for immune function, and omega-3 fatty acids to decrease inflammation and protect against heart disease.
As all cooking oils and fats are quite high in calories, always use them in moderation.
| Per tablespoon (15mL) | Olive oil (all varieties) | Ghee (clarified butter) |
| Calories | 120 | 123 |
| Polyunsaturated | 1.5 g | 0.5 g |
| Monounsaturated | 10 g | 4.0 g |
| Saturated | 2 g | 8.7 g |
| Trans | 0 g | 0 g |
| Total fat | 14 g | 14 g |
| Cholesterol | 0 | 35.8 mg |
The primary fat source is bolded.
How to store olive oil and ghee
For optimal freshness, olive oil should never be left out on your counter. To make it last, store your bottle in a cool, dark place, away from light and heat sources. It can last around 18 to 24 months unopened and up to 6 months open. The best way to store ghee is in an airtight glass jar or high-quality plastic jar. It can be stored in a cool, dark cabinet, or if your home is quite warm, the fridge might be a better spot. Unopened ghee can last up to 12 months, while it’s recommended to consume ghee within 3 months of opening.
Olive oil vs ghee: What’s the verdict?
The verdict? Olive oil, thanks to its amazing versatility, has always been my go-to for everyday cooking, while my special stash of ghee is reserved for Indian or Middle Eastern recipes or if I want to indulge. While I’ve done everything from fry meats to make stir frys and create salad dressings with olive oil, I’ve also made stews and curries, fried eggs, and made warm lattes with ghee. I recommend appreciating and taking advantage of the unique qualities of both to elevate your culinary adventures!
FAQ
Someone might use ghee instead of olive oil if they’re looking to add flavor to certain dishes or turn up the heat in the kitchen. With such a high smoke point and a delicious, nutty flavor profile, people enjoy the depth of flavor it can add to a variety of dishes. It also has a rich texture that can transform things like grilled cheese or cookies.
Depending on how you use them in your overall diet, ghee and olive oil can both be part of a healthy diet. Olive oil is popular for its heart-healthy monounsaturated fats and its many health benefits including weight management. While ghee is rich in saturated fats, it’s also a source of healthy fats like conjugated linoleic acid (CLA), which is said to potentially support weight management. In order to support weight loss, use oils and fats in moderation.
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