A2 Cow Ghee: Calories, Nutrition and Health Benefits
Golden clarified butter from indigenous A2 cows, rich in fat-soluble vitamins, butyrate, and CLA—an Ayurvedic superfat for gut health and immunity.
Quick Nutrition Facts
Per 1 Tablespoon (13g)
| Nutrient | Amount |
|---|---|
| Calories | 112 kcal |
| Protein | 0g |
| Carbohydrates | 0g |
| Sugars | 0g |
| Fat | 12.7g |
| Saturated Fat | 7.9g |
| Monounsaturated | 3.7g |
| Polyunsaturated | 0.5g |
| Vitamin A | 366 IU |
| Vitamin E | 0.4mg |
| Butyrate | ~400mg |
| CLA | ~50mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
A2 ghee contains butyrate, a short-chain fatty acid that nourishes gut lining cells and reduces inflammation. The high smoke point (485°F) makes it ideal for high-heat cooking without forming harmful compounds.
Myth Busters
MYTH #1: Ghee Clogs Arteries and Causes Heart Disease
TRUTH: Studies show ghee may actually improve cholesterol profiles when consumed in moderation. The butyrate, CLA, and vitamins support heart health. Excessive consumption of any fat is problematic—moderation is key.
MYTH #2: Ghee Makes You Gain Weight
TRUTH: Weight gain comes from excess calories, not ghee itself. At 112 calories per tablespoon, ghee provides satiety and can support weight management within calorie limits. Many successfully use ghee on keto and low-carb diets for fat loss.
MYTH #3: A2 Ghee Is Just a Marketing Gimmick
TRUTH: A2 milk (from indigenous cows like Gir, Sahiwal) contains only A2 beta-casein protein, which many find easier to digest than A1 protein in hybrid cow milk. While nutritional profiles are similar, digestibility may differ for sensitive individuals.
MYTH #4: Ghee Is Bad for Diabetics
TRUTH: Ghee has zero carbs and glycemic index of 0, making it safe for diabetics. It doesn't spike blood sugar and may improve insulin sensitivity when replacing refined oils. Moderation (1-2 teaspoons daily) is essential.
MYTH #5: All Ghee Is the Same
TRUTH: Quality varies significantly. A2 ghee from grass-fed cows has higher omega-3, CLA, and vitamin content compared to grain-fed. Traditional bilona method (slow churning) preserves more nutrients than industrial production.
MYTH #6: Ghee Should Be Refrigerated
TRUTH: Pure ghee has an exceptionally long shelf life at room temperature (6-12 months) due to removal of milk solids during clarification. Store in airtight container away from light and moisture. Refrigeration is optional and may make it too hard to scoop.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High calorie density (112 per tbsp) requires strict portion control. Provides satiety and supports fat metabolism on keto. Limit to 1-2 tsp daily within calorie deficit. |
| Muscle Gain |  | High-calorie healthy fat supports muscle-building diet. Zero carbs won't interfere with protein synthesis. Use 1-2 tbsp daily for cooking or adding to meals. |
| Diabetes Management |  | Zero carbs, zero glycemic impact, may improve insulin sensitivity. Butyrate supports metabolic health. Use 1-2 tsp daily. |
| PCOS Management | | Zero carbs help manage insulin resistance; anti-inflammatory butyrate beneficial. High calories require moderation. Use 1-2 tsp daily as cooking fat. |
| Pregnancy Nutrition | | Vitamins A, D, E, K support fetal development; traditional Ayurvedic recommendation. Use 1-2 tsp daily, avoid excess. |
| Viral/Flu Recovery | | Butyrate reduces inflammation, vitamins A & D boost immunity, easy to digest. Traditional Ayurvedic remedy. Use 1 tsp in warm milk or soups. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response with Ghee
Ghee has zero impact on blood glucose as it contains no carbohydrates. It can actually help moderate blood sugar spikes when combined with carb-rich foods.
Glucose Response (Pure Fat - No Impact)
*This chart shows ghee's zero impact on blood glucose. Adding ghee to carbs may slow glucose absorption. Individual responses vary. Not medical advice.*
How to Use Ghee for Blood Sugar Control
Ghee can help stabilize blood sugar when combined with carbohydrate-rich foods:
- 🍚 Cook rice or rotis in ghee - Fat slows carbohydrate digestion and glucose absorption
- 🥔 Add ghee to potatoes or dal - Reduces glycemic impact of starches
- 🥣 Stir into oatmeal or khichdi - Extends energy release and prevents spikes
- 🍛 Use for sautéing vegetables - Makes meals more satiating and blood-sugar friendly
Ghee's zero-carb profile makes it ideal for keto and low-carb diets focused on blood sugar control.
Cultural Significance
Ghee has been central to Indian culture, cuisine, and medicine for over 5,000 years.
In India:
- Sacred in Hinduism—used in temple lamps, religious ceremonies, yagnas (fire rituals)
- Offered to deities and considered pure, auspicious food
- Ayurvedic "rasayana" (rejuvenating substance) for longevity, memory, digestion
- Traditional wedding gift symbolizing prosperity and health
- A2 ghee from indigenous cows (Gir, Sahiwal, Red Sindhi) highly prized
Ayurvedic Benefits:
- Balances Vata and Pitta doshas
- Enhances "Agni" (digestive fire)
- Carrier for herbs—improves absorption of medicinal compounds
- Brain tonic—supports memory, concentration, intelligence
Global Impact:
- Ancient texts (Rigveda, Charaka Samhita) describe ghee's medicinal uses
- Modern research validates traditional claims about butyrate, CLA, vitamins
- Growing popularity worldwide in paleo, keto, Whole30 diets
- India produces 67% of world's ghee (mostly domestic consumption)
Compare & Substitute
A2 Cow Ghee vs Other Fats (Per 1 Tablespoon / 13-14g)
| Nutrient | 🥛 A2 Cow Ghee | 🧈 Butter | 🫒 Olive Oil | 🥥 Coconut Oil |
|---|---|---|---|---|
| Calories | 112 kcal | 102 kcal | 119 kcal | 121 kcal |
| Fat | 12.7g | 11.5g | 13.5g | 13.5g |
| Saturated Fat | 7.9g | 7.3g | 1.9g | 11.2g |
| Monounsaturated | 3.7g | 3g | 9.9g | 0.8g |
| Polyunsaturated | 0.5g | 0.4g | 1.4g | 0.2g |
| Vitamin A | 366 IU | 355 IU | 0 IU | 0 IU |
| Smoke Point | 485°F (252°C) | 350°F (177°C) | 375-405°F (191°C) | 350°F (177°C) |
| Lactose/Casein | None | Trace amounts | None | None |
| Best For | High-heat Indian cooking, Ayurveda, gut health | Baking, spreading | Mediterranean, salads, low-heat | Vegan, high-heat, MCTs |
Frequently Asked Questions
What is the difference between A2 ghee and regular ghee?
A2 ghee is made from milk of indigenous Indian cows (Gir, Sahiwal, Red Sindhi, Rathi) that produce only A2 beta-casein protein. Regular ghee may come from hybrid or crossbred cows producing both A1 and A2 proteins.
Key differences: A2 is considered easier to digest; some people sensitive to A1 protein tolerate A2 better; traditionally made A2 ghee from grass-fed cows may have higher omega-3 and CLA; nutritionally similar (calories, fats, vitamins).
Price: A2 ghee costs 2-3× more due to indigenous cow breeds producing less milk. Choose based on digestive sensitivity and quality preferences.
Is ghee good for weight loss?
Ghee can support weight loss in moderation (1-2 teaspoons daily) when used strategically within a calorie deficit.
Benefits: Provides satiety reducing overall food intake; supports fat metabolism on keto and low-carb diets; zero carbs won't spike insulin; high smoke point for healthy cooking; replaces inflammatory refined oils.
Cautions: High calorie density (112 per tablespoon) requires strict portion control; easy to overconsume; won't cause fat loss by itself—calorie deficit essential.
How to use: Replace refined oils with ghee for cooking; add 1 teaspoon to coffee for satiety (bulletproof style); use for roasting vegetables; measure portions carefully.
Can diabetics eat ghee?
Yes, ghee is excellent for diabetics due to zero carbohydrates and zero glycemic index impact.
Benefits for diabetics: No blood sugar spike; may improve insulin sensitivity when replacing refined oils; butyrate supports metabolic health; slows glucose absorption when added to carb-rich foods; fits low-carb and keto diabetes management.
Guidelines: Use 1-2 teaspoons daily for cooking; add to dals, vegetables, rotis; choose grass-fed A2 ghee for higher omega-3; monitor total saturated fat intake; pair with fiber-rich vegetables and whole grains.
Always consult your healthcare provider for personalized diabetes management.
Is ghee healthier than butter or oil?
Ghee has unique advantages over butter and most oils, but "healthier" depends on individual needs.
Ghee vs Butter: Lactose-free and casein-free (better for intolerance); higher smoke point (485°F vs 350°F) for safer cooking; longer shelf life (no refrigeration); concentrated nutrients; same calorie and fat content.
Ghee vs Oils: Contains fat-soluble vitamins A, D, E, K (most oils lack these); butyrate for gut health (unique to dairy fats); stable at high heat unlike many vegetable oils; but higher in saturated fat than olive or avocado oil.
Best approach: Use ghee for high-heat Indian cooking and gut health benefits; use olive oil for Mediterranean dishes and heart health; use both in moderation as part of varied diet.
Is ghee safe during pregnancy?
Yes, ghee in moderation (1-2 teaspoons daily) is safe during pregnancy and traditional in Indian culture.
Benefits: Vitamins A, D, E, K support fetal development; healthy fats aid hormone production; traditional Ayurvedic recommendation for nourishment; may reduce constipation (common during pregnancy); easier to digest than butter.
Cautions: High in calories—excessive consumption leads to unnecessary weight gain; saturated fat content—balance with other healthy fats; quality matters—choose pure A2 ghee from trusted sources.
Traditional use: Many Indian women consume ghee during pregnancy and postpartum for strength and milk production. Modern approach: 1-2 teaspoons daily within balanced diet. Always consult your healthcare provider.
How much ghee should I eat per day?
Optimal amount varies by health goal:
- General health: 1-2 teaspoons (5-10g) daily
- Weight loss: 1 teaspoon (5g) daily max
- Muscle gain / Active lifestyle: 1-2 tablespoons (13-26g) daily
- Keto diet: 2-3 tablespoons (26-39g) daily
- Diabetes: 1-2 teaspoons (5-10g) daily
Maximum: Don't exceed 3 tablespoons (39g) daily for most people—provides 336 calories and 24g saturated fat. American Heart Association recommends limiting saturated fat to 13g daily (for 2,000 calorie diet).
Best practice: Start with 1 teaspoon and assess tolerance; use for cooking rather than eating by spoonful; count toward daily fat and calorie targets; balance with other healthy fats.
What is the smoke point of ghee?
Ghee's smoke point is 485°F (252°C), making it one of the best fats for high-heat cooking.
Comparison: Butter: 350°F; Olive oil: 375-405°F; Coconut oil: 350°F; Avocado oil: 520°F.
Why high smoke point matters: When oils are heated beyond smoke point, they break down into harmful compounds (free radicals, acrolein); ghee's stability at high temperatures makes it safe for frying, sautéing, roasting.
Best uses: Deep frying pakoras, samosas; high-heat sautéing vegetables; roasting at 400-450°F; tempering spices (tadka); grilling.
Storage tip: Keep ghee away from moisture and water to maintain purity and high smoke point.
