scored 9/100
Also known as clarified butter
Ghee is clarified butter with milk solids removed, consisting of nearly pure fat with fat-soluble vitamins A, D, and E. It offers a high smoke point and traditional use in Ayurvedic medicine for longevity support.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 9.
Less a 3.0 anti-nutrient penalty (very high saturated fat).
Ghee, the clarified butter staple of Indian and South Asian cuisines, is produced by removing milk solids and water from butter, leaving a concentrated fat source rich in fat-soluble vitamins. Despite its high saturated fat content (61.9g per 100g), emerging research suggests ghee may support longevity through multiple pathways. Its butyric acid content supports gut barrier function and microbial diversity, while conjugated linoleic acid (CLA) demonstrates anti-inflammatory properties in preliminary studies. Ghee's fat-soluble vitamins—particularly vitamins A, D, and E—play crucial roles in immune function, bone health, and antioxidant defense. The removal of lactose and casein makes it suitable for those with dairy sensitivities. Traditional use in Ayurvedic medicine emphasized ghee's role in nutrient absorption and cognitive function. Modern evidence indicates moderate consumption may support cardiovascular health when part of a balanced diet, though individual lipid responses vary significantly. Ghee's high smoke point (450°F/232°C) makes it suitable for cooking at higher temperatures without oxidative damage.
Butyric acid in ghee serves as primary fuel for colonocytes and promotes tight junction proteins, enhancing intestinal permeability and supporting beneficial microbiota
High fat content and absence of milk proteins facilitate intestinal absorption of vitamins A, D, E, K and carotenoids from concurrent meals
CLA inhibits pro-inflammatory cytokine production and may modulate immune responses through peroxisome proliferator-activated receptors
Fat-soluble vitamins and butyric acid support brain cell membrane integrity and oligodendrocyte function for nervous system health
High fat content slows gastric emptying and reduces postprandial glucose spikes when consumed with whole grains or legumes
Consumption with lunch optimizes fat-soluble vitamin absorption when digestive capacity peaks and supports stable afternoon energy without disrupting sleep when consumed too late
Breaks a fast
Ghee can be consumed during fasting protocols that allow fat (such as extended fasting), but individual digestion varies; start with small amounts to assess tolerance
Per 100 g of the default form. Bars show how much higher or lower ghee is than the average across 10 peer foods in this category. Green means a favorable direction; amber means the opposite.
Ghee is classified as a animal fats (oils & fats). Ghee is clarified butter with milk solids removed, consisting of nearly pure fat with fat-soluble vitamins A, D, and E.
Ghee scores 9/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin E. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 14 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Not really. A 14 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 14 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Consumption with lunch optimizes fat-soluble vitamin absorption when digestive capacity peaks and supports stable afternoon energy without disrupting sleep when consumed too late
A typical serving is around 14 g (~123 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating ghee alongside several other oils & fats sources.
Ghee pairs nicely with: Pair with turmeric and black pepper because fat enhances curcumin bioavailability up to 2000% while piperine inhibits hepatic metabolism; Combine with leafy greens (spinach, kale) because fat solubility enables absorption of vitamins K, A, and lutein for bone and eye health; Use with whole grains and legumes because fat slows carbohydrate digestion, stabilizing blood glucose and extending satiety; Pair with vitamin D-rich foods (mushrooms, fatty fish) because ghee's fat matrix optimizes intestinal absorption of vitamin D.
Very high saturated fat.
Encyclopedia entries that supply the same signature nutrients ghee contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients gheecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.