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Is ghee keto?

three viand serves on the table

Ghee is a type of clarified butter that has been used in traditional Indian cooking for centuries. It is made by simmering butter, which separates the milk solids from the fat. The milk solids are then removed, leaving behind a rich, golden liquid that is highly prized for its flavor and nutritional benefits. In recent years, ghee has gained popularity among those following the ketogenic diet, a low-carb, high-fat eating plan that has been shown to promote weight loss and improve overall health. But is ghee truly keto-friendly? Let’s explore this question in more detail.

The Ketogenic Diet: A Brief Overview

The ketogenic diet, often referred to as the keto diet, is a low-carb, high-fat eating plan that has been shown to have numerous health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy, including stored body fat.

Ghee and the Ketogenic Diet

Ghee is often touted as a keto-friendly food due to its high fat content and low carbohydrate content. Here are some reasons why ghee can be considered a good option for those following the ketogenic diet:

  • High fat content: Ghee is composed almost entirely of fat, with approximately 14 grams of fat per tablespoon. This makes it an excellent source of healthy fats, which are a crucial component of the ketogenic diet.
  • No carbohydrates: Ghee contains virtually no carbohydrates, making it an ideal choice for those looking to minimize their carb intake on the keto diet.
  • Rich in medium-chain triglycerides (MCTs): Ghee contains a significant amount of MCTs, which are a type of fat that is rapidly absorbed and converted into ketones by the liver. Ketones are an alternative fuel source for the body when glucose (carbohydrates) is limited.

The Benefits of Ghee on the Ketogenic Diet

In addition to being keto-friendly, ghee offers several benefits that can support the success of the ketogenic diet:

  • Enhanced flavor: Ghee has a rich, nutty flavor that can enhance the taste of various dishes. This can be particularly beneficial on the keto diet, as it can help make meals more enjoyable and satisfying.
  • Increased satiety: The high fat content of ghee can help promote feelings of fullness and satiety, which can be beneficial for those following a low-carb diet.
  • Improved nutrient absorption: Ghee contains fat-soluble vitamins, such as vitamins A, D, E, and K, which are essential for overall health. Consuming ghee with other nutrient-rich foods can enhance the absorption of these vitamins.
  • Anti-inflammatory properties: Ghee contains butyrate, a short-chain fatty acid that has been shown to have anti-inflammatory effects. This can be particularly beneficial for individuals with conditions related to chronic inflammation, such as obesity and metabolic syndrome.

How to Incorporate Ghee into the Ketogenic Diet

There are several ways to incorporate ghee into the ketogenic diet:

  • Cooking: Ghee has a high smoke point, which means it can be used for cooking at high temperatures without breaking down and producing harmful compounds. It can be used for sautéing, frying, roasting, and baking.
  • Bulletproof coffee: Adding a tablespoon of ghee to your morning coffee can provide a boost of healthy fats and help keep you satiated throughout the morning.
  • Condiment: Ghee can be used as a spread or topping for various dishes, such as roasted vegetables, grilled meats, and keto-friendly bread alternatives.


Ghee can be considered a keto-friendly food due to its high fat content, low carbohydrate content, and the presence of MCTs. It offers several benefits that can support the success of the ketogenic diet, including enhanced flavor, increased satiety, improved nutrient absorption, and anti-inflammatory properties. By incorporating ghee into their meals and snacks, individuals following the ketogenic diet can enjoy its rich flavor and reap its nutritional benefits.