Ghee nutrition: calories and fat

Ghee is a dairy fat, high in fat and mostly saturated, with a little vitamin A. Fine in small amounts, it is an everyday extra rather than a food to eat a lot of. It is a source of vitamin A. Work out the numbers for any portion and age below, then see the full breakdown.

Clarified butter, almost pure fat.

Ghee nutrition calculator

Calories, sugar and key nutrients by portion. Change the age and every percentage updates.

Portion sizeAge groupGender

Key nutrients in this portion

Ghee nutrition per 100g and per portion

Typical values	Per 100g	Per portion (10g)
Energy	900	90
Fat	100g	10g
of which saturates	62g	6.2g
Carbohydrate	0g	0g
of which total sugars	0g	0g
of which added sugars	0g	0g
of which starch	0g	0g
Fibre	0g	0g
Protein	0g	0g
Salt	0g	0g

Protein, fat and salt, by age

The numbers that matter most here are protein, saturated fat and salt. The tables below set each against age-appropriate guidance.

Protein in Ghee by age

A thin spread (10g) provides about 0.0g of protein, supplying amino acids the body needs for growth and repair. Because children need less than adults, that portion covers a large share of a younger child's daily protein.

Age group	Daily protein (RNI)	In a thin spread (10g)	% of that
Adult	50g	0g	0%
Age 11 to 17	45g	0g	0%
Age 7 to 10	28g	0g	0%
Age 4 to 6	20g	0g	0%

Fat in Ghee: high, mostly saturated

Ghee is naturally high in fat, with about 10.0g per portion, and most of it is saturated (6.2g). There is 0g of added fat, but the table shows how the saturated fat compares with the daily maximum, so it is best enjoyed in smaller amounts.

Age group	Max saturated fat	In a thin spread (10g)	% of that
Adult	24g	6.2g	26%
Age 11 to 17	27g	6.2g	23%
Age 7 to 10	22g	6.2g	28%
Age 4 to 6	18g	6.2g	34%

Vitamins and minerals in Ghee

Percentages are share of the daily Nutrient Reference Value (NRV). Under UK and EU rules a food is a source of a nutrient at 15% NRV per 100g and high in it at 30%.

Nutrient	Per 100g	%NRV /100g	%NRV /portion
Vitamin A	840ug	105%	10%	high in Vitamin A

Vitamins and minerals in Ghee, by age

These tables show how the nutrients compare to daily needs across different ages, using UK Reference Nutrient Intakes (RNIs). This differs from the source of and high in labels above, which use the single adult figure (NRV) set for food packaging. Children's needs are lower, so a portion goes further.

Vitamin A in Ghee by age

Vitamin A supports vision, healthy skin and the immune system. A thin spread (10g) contains 84ug. Because children need less than adults, that same portion covers a bigger share of a younger child's daily target.

Age group	Daily need (RNI)	In a thin spread (10g)	% of daily need
Adult	700ug	84ug	12%
Age 11 to 17	700ug	84ug	12%
Age 7 to 10	500ug	84ug	17%
Age 4 to 6	400ug	84ug	21%

Is Ghee processed?

No. Ghee is a simple dairy food made straight from milk, with nothing added beyond, in some cases, a little salt, so it sits in NOVA group 1. The thing to watch is not processing but portion size, since it is rich in saturated fat.

Ghee nutrition FAQ

How many calories are in ghee?

A thin spread (10g) has about 90 calories.

How much protein is in ghee?

A thin spread (10g) has about 0.0g of protein.

Is ghee good for you?

Ghee is high in saturated fat, so it is best used in small amounts as an everyday extra rather than a main food.

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Nutrition data from McCance and Widdowson and UK FoodData Central, per 100g raw edible portion; values are reference figures and can vary by variety and ripeness. Reference intakes: EU NRVs for labelling and UK RNIs (SACN) for age-based needs. For guidance only.