Whether you’re spreading it on a hot paratha or using it for your tadka, both butter and desi ghee hold a cherished place in Indian kitchens. But with health-conscious cooking on the rise, the question remains—which is healthier: butter or ghee? Let’s break it down.
Health Benefits Comparison:
1. Digestive Health
- Ghee: Boosts digestion by stimulating gastric acid production. Rich in butyrate which supports gut health.
- Butter: Contains short-chain fatty acids but may cause bloating in lactose-sensitive individuals.
2. Lactose Tolerance
- Ghee: Lactose and casein-free; ideal for those with dairy sensitivities.
- Butter: Contains small amounts of lactose and casein.
3. Heart Health
- Ghee: High in saturated fats, but also contains conjugated linoleic acid (CLA) which may reduce cholesterol and aid weight loss.
- Butter: Also high in saturated fats; may raise LDL (“bad”) cholesterol if consumed in excess.
4. Cooking Suitability
- Ghee: Higher smoke point (~485°F / 250°C); best for deep-frying and high-heat cooking.
- Butter: Lower smoke point (~350°F / 175°C); better for low to medium-heat sautéing.
5. Ayurvedic Perspective
- Ghee: A cornerstone in Ayurveda; considered “sattvic” (pure), enhances memory, and supports immunity.
- Butter: Not widely recommended in traditional Ayurvedic texts.
6. Skin & Hair
- Ghee: Nourishes dry skin and hair when applied topically; used in ancient beauty rituals.
- Butter: Limited traditional use in skincare; mainly dietary.
Nutritional Chart (Per 1 Tablespoon – 14g):
| Nutrient | Desi Ghee | Butter (Salted) |
|---|---|---|
| Calories | 120 kcal | 102 kcal |
| Total Fat | 14 g | 12 g |
| Saturated Fat | 9 g | 7 g |
| Carbohydrates | 0 g | 0.01 g |
| Protein | 0 g | 0.12 g |
| Fiber | 0 g | 0 g |
| Cholesterol | 33 mg | 31 mg |
