Ghee / clarified butter
Has a higher smoke point than butter and is nearly free of lactose and casein.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Ghee / clarified butter for gym-goers
Per 100 g, ghee / clarified butter provides 876 kcal, 0.3 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 99.5 g fat (61.9 g saturated). Most of what it brings is fat. Add a protein source to turn it into a balanced meal.
A typical serving (1 tbsp, about 13 g) comes to roughly 114 kcal and 0 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Ghee / clarified butter
Ghee is butter simmered until the water evaporates, with the milk solids strained out, leaving almost pure butterfat. Per gram it's more calorie-dense than regular butter and close to an oil, and the saturated share is higher too. With the milk solids gone, it's nearly free of lactose and casein and tastes nutty and toasted.
In a gym diet
Think of ghee as concentrated energy and flavor with no meaningful protein. On a bulk it's handy for adding calories to rice, lentils or curries. On a cut, measure every spoon as you would oil, since a tablespoon is around 115 kcal.
Preparation and cooking
Without milk solids to burn, ghee takes higher heat than butter, so it's good for frying spices, sauteing and shallow frying. It packs a lot of flavor, and you can often use less than you would of a neutral oil.
Buying and storage
The ingredient list should say butter or milk fat and nothing else: no flavorings, no vegetable oil blends. Sealed and dry, it keeps for months at room temperature and longer in the fridge. Use a clean spoon each time so you don't introduce moisture.
Things to watch
Ghee is one of the most saturated cooking fats you can buy. If you've been told to limit saturated fat, keep portions small and follow your clinician's advice. Lactose and casein are mostly removed, but with a confirmed milk allergy, check with your clinician before assuming it's safe.
Meal ideas
- Lentil dal tempered with a teaspoon of ghee, cumin and garlic, served with basmati rice.
- Bulking breakfast: oats cooked in milk with a spoon of ghee, banana and cinnamon.
- Chicken tikka with ghee-roasted cauliflower and a side of plain Greek yogurt.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 12 Fats & Oils
| Protein per 100 kcal | 0.0 g | #7 of 12 |
| Protein per 100 g | 0.3 g | #7 of 12 |
| Fiber per 100 g | 0 g | #3 of 12 |
| Lowest calories per 100 g | 876 kcal | #7 of 12 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in ghee / clarified butter?
Ghee / clarified butter has about 876 kcal per 100 g, or roughly 114 kcal per 1 tbsp (13 g).
How much protein is in ghee / clarified butter?
About 0.3 g of protein per 100 g and 0 g per 1 tbsp. That works out to 0.0 g per 100 kcal, so it's not primarily a protein source.
Is ghee / clarified butter good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is ghee better than butter?
Not for calories or saturated fat; ghee is actually slightly more concentrated in both. What it offers is a higher smoke point, longer shelf life and less lactose and casein. Choose it for how it cooks or how you tolerate it, not as a health upgrade.
Can lactose-intolerant people eat ghee?
Most tolerate it well, because clarifying removes nearly all the lactose. A milk allergy is a different condition and needs clinical guidance.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.