Desi Ghee or Butter? Which is Better for You?
There's something quite comforting about Indian meals. Whether it’s the spicy bite of a cheesy masala dosa, the crisp layers of a stuffed aloo paratha, or the golden crunch of toasted bread with kadak chai, these dishes are family favourites across generations.
But while cooking them, there’s always that one question: Should I use a spoon of desi ghee or a dollop of butter?
At first, it may seem like a small choice. But when it comes to desi ghee vs butter, the decision goes beyond taste. It’s about what we grew up eating, what's healthier for our bodies, and what fits into our everyday cooking.
Many of us have seen our mothers swirl ghee into hot dal or pour it over steaming rice. Ghee was the default choice because it's nourishing, aromatic, and full of good fats. But today, butter feels more modern. It’s the go-to for toast, pasta, or when you just want that rich, creamy flavour.
So, if you are confused between tradition and trend, or wondering what works better for your health and your kitchen, this blog will help you choose between the two.
What is Ghee and How is it Made?
Ghee is more than a cooking ingredient. It is a trusted part of the Indian food culture that has been passed down through generations.
Ghee is a type of clarified butter. But when it’s made from pure cow’s milk, it becomes a nutrient-rich source of good fats that support energy, digestion, and immunity. The process begins with fresh cream (malai) collected from boiled cow’s milk. This cream is then churned into butter using traditional or modern methods. Once the butter is ready, it’s gently simmered until the water content evaporates and the milk solids separate. What’s left behind is golden, aromatic ghee that is pure, grainy, and full of flavour.
At Kota Fresh Dairy, our ghee is made using high-quality cow’s milk and time-honoured practices to preserve its natural aroma and nutrition. Trust us, our desi cow ghee tastes like home.
Did you know: In Ayurveda, ghee is recognised as a "Rasayana". This means a rejuvenating substance that nourishes the body, strengthens the mind, and promotes longevity. Source
What is the Nutritional Profile of Ghee?
Ghee is a concentrated source of healthy fats and fat-soluble vitamins. Just one tablespoon can offer a good dose of nutrition. But if you are wondering what's better: ghee vs butter for Indian cooking, check these stats below:
| Nutritional Value of Desi Ghee (per 1 tablespoon - 15g) | |
|---|---|
| Calories | 112 |
| Total Fat | 13g |
| • Saturated Fat | 8g |
| • Monounsaturated Fat | 3.7g |
| • Polyunsaturated Fat | 0.5g |
| Cholesterol | 33mg |
| Vitamins | A, D, E and K (fat-soluble and essential for immunity, skin, and bone health) |
| Carbohydrates | 0g |
| Sugar | 0g |
| Protein | 0g |
What is Butter and How is it Made?
Butter is a widely used dairy product made by churning cream until the fat separates from the liquid. What’s left is soft, pale yellow butter. It is rich, creamy, and often used to add flavour and richness to food.
Butter is made from pasteurised cream. The cream is agitated until the fat clumps together, forming butter, while the remaining liquid becomes buttermilk. Once formed, butter is washed, sometimes salted, and then packed for use. It’s quick to make, easy to spread, and brings a distinct taste to baked goods, toast, and sauces.
Many households also use Kota Fresh butter as a cooking fat for dishes like pav bhaji, toast, or dosa toppings.
However, unlike ghee, butter still contains milk solids, lactose, and casein, which may not suit those with dairy intolerance. It also has a lower smoke point, which means it can burn quickly at high cooking temperatures.
What is the Nutritional Value of Butter?
| Nutritional Value of Butter (per 1 tablespoon - 14g) | |
|---|---|
| Calories | 100 |
| Total Fat | 11g |
| • Saturated Fat | 7g |
| • Monounsaturated Fat | 3g |
| • Polyunsaturated Fat | 0.4g |
| Cholesterol | 31mg |
| Vitamins | A, D, E and K |
| Other Components | Small amounts of lactose and casein |
Butter is a good source of vitamin A, which supports vision and immunity. It also contains trace amounts of vitamin D and E, though not in as concentrated a form as ghee.
Butter can add richness to food without harming balance, as long as portion size is kept in check.
Desi Ghee vs Butter: What’s the Difference in Terms of Health?
When comparing desi ghee vs butter from a health point of view, the following are some important points you must note:
| Desi Ghee vs Butter: Health Comparison | ||
|---|---|---|
| Sr. No. | Desi Ghee | Butter |
| 1 |
Digestion and Gut Health Naturally free of lactose and casein, making it gentler on the stomach. Contains butyric acid that supports gut lining health and promotes better digestion. |
Digestion and Gut Health Contains small amounts of lactose and casein, which may cause bloating or discomfort in some individuals. |
| 2 |
Heart Health and Cholesterol When consumed in moderation, may help maintain healthy lipid profile. Contains CLA which reduces inflammation. Does not raise LDL cholesterol sharply. |
Heart Health and Cholesterol Similar fat composition but higher in cholesterol. Excess consumption may affect LDL levels without proper diet and exercise. |
| 3 |
Weight and Metabolism Rich in medium-chain and short-chain fatty acids that are quickly metabolized for energy. Supports fat-burning and appetite regulation. |
Weight and Metabolism Provides energy but lacks the metabolic benefits of butyrate and CLA found in ghee. |
| 4 |
Immunity and Nutrient Absorption Improves absorption of fat-soluble vitamins (A, D, E, K). Enhances nutrient uptake when paired with traditional foods. |
Immunity and Nutrient Absorption Offers same vitamins but in smaller concentrations with lower absorption efficiency. |
| 5 |
Bone Health Support Supports bone strength by improving vitamin D absorption. Healthy fats carry nutrients deep into tissues. |
Bone Health Support Contains vitamin D but lower absorption efficiency due to milk solids and lower fat stability. |
But which is better for skin: Ghee or Butter?
Ghee is better if you are using it to improve your skin health. It’s rich in omega‑3s, vitamin E, and antioxidants that hydrate skin, repair damage, and support a natural glow from within.
Ayurveda describes ghee as snigdha ( lubricating), which nourishes tissues, softens skin tone, and improves elasticity. It's even applied topically in Ayurvedic skincare for dryness and inflammation.
You can also read this medical study to know more about the health benefits of desi ghee from Ayurvedic and modern science perspectives.
What are the Common Uses of Ghee and Butter?
| Common Uses of Ghee and Butter | |
|---|---|
| Ghee Uses | Butter Uses |
| 1. Cooking at high temperatures: Perfect for sauteing, deep-frying, and tadkas due to its high smoke point. | 1. Baking essential: Adds richness to cakes, cookies, and pastries. |
| 2. Ayurvedic remedies: Consumed with warm milk, herbs, or on empty stomach to boost digestion and immunity. | 2. Spreads and sauces: Ideal for toast or melted into sauces for creamy texture. |
| 3. Skin and hair care: Used in DIY masks and massages for nourishment and glow. | 3. Comfort cooking: Perfect for mashed potatoes, parathas, and pasta. |
| 4. Religious rituals: A staple in Indian pujas, havans, and offerings. | 4. Quick sauteeing: Best for low to medium-heat recipes that need flavor, not smoke. |
For traditional wisdom and high-heat cooking: Choose Ghee! | For modern recipes and creamy flavors: Choose Butter!
For guaranteed quality in both: Choose Kota Fresh!
Buy Pure Cow Ghee at Kota Fresh Dairy
Ghee and butter both offer unique health benefits. But if you are looking for something rooted in Ayurveda, rich in healthy fats, and easier on digestion, desi cow ghee is the best choice. It nourishes your body from within, supports immunity, and even benefits your skin and bones when used regularly in moderation.
At Kota Fresh Dairy, we make ghee the traditional way. It is slow-cooked, aromatic, and made from high-quality desi cow milk. When you choose Kota Fresh ghee in Kota, you choose homemade goodness in every spoon.
