№ 8  Ghee

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Ghee

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Remix
Ranking
#8


MUFAs
3.5g

Smoke
Point
485°

Ghee is made by heating butter to separate the liquid and milk solid portions from the fat.  Once separated, the milk solids are removed, leaving you with ghee.  It’s then strained before before storing in a glass jar or container.

Ghee is completely free of the milk sugar lactose and the milk protein casein, which is better for those who have allergies or sensitivities to dairy products.  Because it doesn’t have milk solids, it doesn’t require refrigeration and can be kept at room temperature for several weeks.

When cooking at very high temperatures, ghee is a better choice than butter.  Its smoke point of 485°F is 135°F higher than butter.

Ghee contains 25% or higher short-chain and medium-chain triglycerides (MCTs).  Butter has around 12% to 15% and coconut oil has 62% MCTs.  Short-chain and medium-chain fats are more easily digestible.  The more easily digestible the fat is, the more accessible it is as an energy source and not stored as fat.  Ghee is also rich in both Vitamin A and Vitamin E.
 

Flavor Profile

Ghee tastes like butter, but with a slightly roasted, nutty flavor.

Best Uses

Ghee is the most commonly used fat in Indian cooking. It can work as the butter or oil in most recipes.  Ghee can be swapped for vegetable oil or coconut oil in baked goods or used for sautéing and deep-frying.  For baking, butter is a better option because its creamier and sweeter.

Ghee Buy

A short chain fatty acid that ghee has is butyrate. Butyrate controls inflammation and helps build a strong gut lining for healthy digestion.
Nutrition Facts
Serving Size 1 Tbsp (15 ml)

Amount Per Serving
Calories 120 Calories from Fat 120
% Daily Value*
Total Fat 14g 22%
Saturated Fat 9g 45%
Trans Fat 0g
Polyunsaturated Fat .5g
Monounsaturated Fat 3.5g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g
Pentose 0g
Protein 0g 0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.