Desi Ghee Nutrition Facts: Calories, Fat and Vitamins Per Spoon
One teaspoon of desi ghee has about 40–45 calories. One tablespoon has 112–130 calories, depending on how full the spoon is. 100 grams has 876 calories. Almost all of that is fat: ghee has no carbohydrates and close to zero protein.
These figures come from the USDA FoodData Central record for clarified butter (butter oil, anhydrous), the US government’s reference database for food composition. Ghee is milk fat with the water and milk solids cooked out, so pure desi ghee from any well-run kitchen will sit very close to these numbers. Below is the full breakdown by spoon and by gram, and what the numbers mean when you actually cook with it.
Desi Ghee Nutrition Facts Table
| Nutrient | 1 tsp (4.3 g) | 1 tbsp (12.8 g) | 10 g | 100 g |
|---|---|---|---|---|
| Calories | 38 kcal | 112 kcal | 88 kcal | 876 kcal |
| Total fat | 4.3 g | 12.7 g | 10 g | 99.5 g |
| Saturated fat | 2.7 g | 7.9 g | 6.2 g | 61.9 g |
| Monounsaturated fat | 1.2 g | 3.7 g | 2.9 g | 28.7 g |
| Polyunsaturated fat | 0.2 g | 0.5 g | 0.4 g | 3.7 g |
| Cholesterol | 11 mg | 33 mg | 26 mg | 256 mg |
| Vitamin A | 36 µg | 108 µg | 84 µg | 840 µg |
| Vitamin E | 0.1 mg | 0.4 mg | 0.3 mg | 2.8 mg |
| Protein | 0 g | 0 g | 0 g | 0.3 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
Source: USDA FoodData Central, FDC ID 173412. Spoon weights are level measuring spoons.
A note on spoon size, because it causes most of the confusion online. A level measuring tablespoon holds about 12.8 g of ghee, which is 112 calories. The serving spoon most of us use at home holds closer to 14–15 g once it is a little rounded, which puts it at 120–130 calories.
The same goes for teaspoons: a level one is about 38 calories, a normal kitchen teaspoon (around 5 g) is about 44. Neither number is wrong. They are just different spoons.
Calories in Desi Ghee by Serving
| Amount | Calories |
|---|---|
| 1 level teaspoon (4.3 g) | 38 kcal |
| 1 kitchen teaspoon (about 5 g) | 44 kcal |
| 1 level tablespoon (12.8 g) | 112 kcal |
| 1 rounded tablespoon (14–15 g) | 120–130 kcal |
| 20 g | 175 kcal |
| 50 g | 438 kcal |
| 100 g | 876 kcal |
| 250 g (one pao) | 2,190 kcal |
If you are counting for a specific meal, our breakdown of calories in a desi ghee paratha shows how quickly one or two teaspoons add up on a single roti.
Why Ghee Has More Calories Than Butter
Butter is roughly 80% fat. The rest is water and milk solids. When butter (or makhan) is cooked down into ghee, the water evaporates and the solids are strained off, leaving about 99.5% pure fat. Fat carries 9 calories per gram, so a gram of ghee carries more calories than a gram of butter.
We see this every batch on our farm. It takes 25–30 litres of Sahiwal cow milk to make one kilogram of ghee. The milk is set into dahi, churned into makhan, and slow-cooked over a wood fire until the water is gone and the ghee turns clear and golden.
What is left in the jar is concentrated milk fat, which is exactly why the calorie number is so high.
The Fat Breakdown: What Kind of Fat Is in Desi Ghee?
- Saturated fat: about 62%. This is the largest share, and the main reason to keep portions measured.
- Monounsaturated fat: about 29%. Mostly oleic acid, the same type found in olive oil.
- Polyunsaturated fat: under 4%. A small amount, including some omega-3 and omega-6.
- Short-chain fats, including butyric acid. Milk fat is one of the few foods that naturally contains butyric acid, which makes up a few percent of its fatty acids. It is part of why ghee is easy on digestion for many people, though the amount per spoon is small.
To put the saturated fat in context: the World Health Organization recommends keeping saturated fat under 10% of daily calories. On a 2,000-calorie day, that is about 22 g. One level tablespoon of ghee has 7.9 g, so it uses up more than a third of that allowance on its own, before any meat, milk or fried food.
That is why most guidance lands on 1–2 teaspoons a day for healthy adults. We have gone through the reasoning in detail in how much desi ghee per day is safe.
Does Desi Ghee Have Protein?
No. Ghee has about 0.3 g of protein per 100 g, which rounds to zero in any real serving. The milk proteins (casein and whey) are in the solids that get strained off during cooking. If you want protein from dairy, it is in the dahi, milk or paneer, not the ghee.
This also tells you something useful when you buy ghee. A label that shows several grams of protein or any carbohydrates per serving is describing something that is not pure milk fat. If you suspect a jar, these simple home tests to check if desi ghee is pure will help.
Vitamins in Desi Ghee
Ghee carries the fat-soluble vitamins from milk fat. The amounts are real but modest:
- Vitamin A: 108 µg per tablespoon, about 12% of the daily value. This is the most significant vitamin in ghee.
- Vitamin E: 0.4 mg per tablespoon, about 2–3% of the daily value.
- Vitamin K: about 1 µg per tablespoon, a very small amount.
- Vitamin D: the USDA record lists zero. Ghee should not be relied on for vitamin D.
Colour gives you a clue here. Cow ghee is golden because cow milk fat carries beta-carotene, which the body turns into vitamin A. Buffalo ghee is whiter because buffaloes convert more of that beta-carotene before it reaches the milk. We cover the other differences in cow ghee vs buffalo ghee.
Cholesterol in Desi Ghee
Ghee has 256 mg of cholesterol per 100 g, or about 33 mg per tablespoon. For most healthy people, dietary cholesterol matters less than total saturated fat intake and overall diet. If you have high cholesterol, heart disease or high blood pressure, talk to your doctor about the right amount for you. Our article on whether desi ghee increases blood pressure covers the research.
Desi Ghee vs Butter vs Cooking Oil: Calories Per Tablespoon
| Fat | Calories per tablespoon | Notes |
|---|---|---|
| Desi ghee | 112–130 kcal | About 99.5% fat, no water |
| Butter | about 102 kcal | About 80% fat, rest is water and milk solids |
| Cooking oil | about 120 kcal | 100% fat, plant-based |
| Vanaspati (banaspati ghee) | about 110–120 kcal | Hydrogenated vegetable oil; older products can contain trans fats |
The takeaway is simple: switching from ghee to oil does not cut calories. Per spoon, they are almost the same. What changes your calorie intake is how much you pour, not which fat you choose. For a fuller comparison of taste, cooking and health, see desi ghee vs butter.
Do Cow, Buffalo or A2 Ghee Have Different Nutrition?
Calorie-wise, no. Cow ghee, buffalo ghee and A2 ghee are all close to 100% milk fat, so they all land near 876 calories per 100 g. The differences are in colour, beta-carotene and small shifts in fat profile, not in energy.
The A1 and A2 labels refer to a protein in milk (beta-casein). Since ghee keeps only traces of protein, the A2 difference matters far more in milk than in ghee. What it does tell you is the source: ghee from a single native-breed herd like Sahiwal, rather than mixed or imported breeds. We explain this further in A2 ghee vs A1 ghee.
Does Heating or Cooking Change the Calories?
No. Heating ghee does not add or remove calories. Ghee has a high smoke point, around 250°C, so it holds up well to tadka, frying and parathas without breaking down quickly. Reheating the same ghee again and again is a different story: repeated high heat oxidises fat, so use fresh ghee for cooking and do not keep reusing fried ghee.
How Our Ghee Compares to These Numbers
The figures in this article are USDA reference values. We have not published a separate lab nutrient panel for our own batches, and we would rather say that plainly than print numbers we have not tested. Because our ghee is made only from cow milk, with no added oil, salt or colour, its composition is the same food the USDA measured.
If you want to see how it is made, read about the bilona method we use on our farm. If you are looking for ghee you can trust in these quantities, our pure desi cow ghee comes from our own Sahiwal herd and is delivered across Pakistan.
Frequently Asked Questions
How many calories are in one spoon of desi ghee?
A level teaspoon has about 38 calories and a normal kitchen teaspoon about 44. A level tablespoon has 112 calories, and a rounded serving spoon has 120–130.
Is desi ghee 100% fat?
Almost. Pure desi ghee is about 99.5% fat, with tiny traces of water and protein. It has no carbohydrates.
Is desi ghee high in protein?
No. It has about 0.3 g of protein per 100 g, which is effectively zero per serving.
Which has more calories, desi ghee or cooking oil?
They are almost equal. A tablespoon of oil has about 120 calories, and a tablespoon of ghee has 112–130 depending on spoon size.
Can I eat desi ghee while trying to lose weight?
Yes, in measured amounts. One to two teaspoons a day fits into most diets. The problem is free-pouring. We go through this in does desi ghee make you fat.
Does desi ghee have vitamin D?
Very little. The USDA record for clarified butter lists zero vitamin D, so do not count on ghee for it.
This article is general nutrition information, not medical advice. If you have a heart condition, high cholesterol, diabetes, or are pregnant, ask your doctor how much ghee is right for you.
Nutrition data: USDA FoodData Central (FDC ID 173412). Last reviewed October 2026 by the Field n Feather team.