Is Ghee Healthy for You When You Are Losing Weight?

Coach Sapna on November 05, 2016

We, Indians, have a mixed verdict regarding the use of ghee. Our babas and gurus, and other godly devotees suggest that ghee is good for health and should be incorporated into our daily diet. In fact, we measure the quality of food and sweets by the amount of pure ghee added in the food.


While doctors suggest that ghee is rich in cholesterol, and fats which cause diseases like diabetes, heart diseases, obesity, hypertension, and many more. In the recent decades, India is questioning its favorite cooking item. So, that puts us, laymen, into a dilemma. Should they listen to their godly advocates or follow the doctor’s advice? Well, I am going to share what is right and what is wrong with mentioning all the pros and cons of ghee in our daily diet. So, let’s look at the nutritional information of the ghee

Nutritional Facts of Ghee

The nutritional facts of ghee contain approximately 135 calories, considering one tablespoon as 15g.

One tablespoon of ghee:  

  • 15 g of total fat
  • 9 grams of saturated fat
  • 45% is recommended for daily value.
  • 45mg of Cholesterol
  • 15% of the daily value.

Which is healthier - butter or ghee?

Ghee is lactose and casein free: 

Pure ghee is simplified butter. The traditional Indian method cooks ghee after removing water and milk solids. This portion contains the healthy fats, which are removed from our ghee.

Ghee is the perfect choice for baking, deep frying, and sautéing: 

The smoking point of ghee is higher than butter. Butter’s smoking point is 160-1900 degree Celsius, while ghee’s smoking point is 200-2600 degree Celsius. Here, it is beneficial to use ghee as fats when smoked at high temperature, degenerates into harmful compounds that are toxic to our health,

Ghee has a rich, sweet and deliciously nutty flavor: 

Ghee adds a lot of flavor to the food and does not contain sodium, fiber, protein, carbohydrates, and sugar.

Why should you eat ghee every day?

Improve and boost your immune system:

Ghee is rich in antioxidants and fat-soluble vitamins like A, D, E, and K. This helps in increasing your body resistance from several diseases and infection by boosting the immune system.

Stimulates the digestive system: 

Ghee helps in the secretion of stomach acids for digestion. Other fats, such as oil and butter, slow down the digestive process and sits heavy in the stomach.

Reduces Cholesterol Levels:  

Ghee decreases bad blood cholesterol and increases the good blood cholesterol level in the body.

Boost fertility:

A proper fertility diet contains good quality protein and good fats. It improves the health of semen as well.

Improves skin: 

Ghee revitalizes the skin cells from inside and increases the glow.

How much ghee should you eat per day?

To get all the above-mentioned benefits of ghee, healthy people should include 3 tablespoons of ghee in their daily diet, where 1 tablespoon is 15 grams. Ghee taken three times a day is healthy for you, but it solely consists of fat, so limited consumption of ghee is healthy for health.

Should you eat ghee if you are trying to lose weight?

Yes. Three tablespoons of ghee are healthy for your body. So, ghee is used as one of those healthy foods to lose weight ingredient.

Is Vegetable Ghee healthy?

No. While pure ghee is healthy, vegetable ghee contains trans-fat which is harmful and unhealthy. Some Indian restaurants use hydrogenated vegetable oil, i.e., vanaspati or Dalda ghee because it is cheaper in cost.

How should you include ghee in everyday diet?

Ghee can be used in rotis, paratha, dal, curry, and other food items. It is better to avoid Indian sweets as they contain a lot of sugar. You can also add ghee in normal Indian food while dieting.

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.