A2 Desi Ghee: Calories, Nutrition and Health Benefits
Traditional Indian superfat rich in fat-soluble vitamins, butyric acid, and healthy fatty acids for holistic wellness.
Quick Nutrition Facts
Per 1 Tablespoon (14g)
| Nutrient | Amount |
|---|---|
| Calories | 112 kcal |
| Protein | 0g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 12.7g |
| Saturated Fat | 7.9g |
| Monounsaturated | 3.7g |
| Polyunsaturated | 0.5g |
| Vitamin A | 108mcg |
| Vitamin E | 0.4mg |
| Butyric Acid | ~3-4% |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
A2 ghee is lactose-free and rich in butyric acid, supporting gut health and reducing inflammation. The fat-soluble vitamins A, D, E, K are essential for immunity, bone health, and cellular function.
Myth Busters
MYTH #1: Ghee Causes Heart Disease
TRUTH: Moderate ghee consumption doesn't increase heart disease risk. Studies show ghee may actually improve HDL (good) cholesterol levels. The key is moderation: 1-2 teaspoons daily within balanced fat intake. Traditional Indian diets have included ghee for millennia with low cardiovascular disease rates.
MYTH #2: All Ghee Is the Same
TRUTH: A2 ghee from indigenous cow breeds produces A2 beta-casein protein, which is easier to digest than A1 protein in regular ghee. A2 milk and its products may be better tolerated by those with mild dairy sensitivity, though both are lactose-free.
MYTH #3: Ghee Makes You Gain Weight
TRUTH: Weight gain comes from excess calories, not ghee itself. A tablespoon has 112 calories. Ghee contains conjugated linoleic acid (CLA) and medium-chain fatty acids that may support fat metabolism. Use in moderation as a replacement for other fats, not in addition.
MYTH #4: Diabetics Should Avoid Ghee
TRUTH: Ghee has zero carbohydrates and doesn't spike blood sugar. The butyric acid in ghee may improve insulin sensitivity. Diabetics can include 1-2 teaspoons daily within their fat allowance. Always pair with fiber-rich foods.
MYTH #5: Ghee Has No Nutritional Value
TRUTH: Ghee is rich in fat-soluble vitamins A, D, E, K essential for immunity, bone health, and vision. Contains omega-3 and omega-9 fatty acids for heart health; butyric acid for gut health; and antioxidants for cellular protection.
MYTH #6: Ghee Should Be Refrigerated
TRUTH: Pure ghee has a long shelf life at room temperature (6-12 months) due to removal of milk solids during clarification. Store in an airtight container away from moisture and direct sunlight. Refrigeration is optional and may make it harder to scoop.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Calorie-dense (112 per tablespoon). Use sparingly 1-2 teaspoons daily, replace other fats rather than adding. |
| Muscle Gain |  | Provides concentrated energy and fat-soluble vitamins for hormone production. 1-2 tablespoons daily support calorie surplus. |
| Diabetes Management | | Zero carbs, doesn't spike blood sugar. Butyric acid may improve insulin sensitivity. Limit to 1-2 teaspoons. |
| PCOS Management | | Healthy fats support hormone balance. Anti-inflammatory properties beneficial for PCOS. Use 1-2 teaspoons daily. |
| Pregnancy Nutrition | | Rich in fat-soluble vitamins A, D, E, K essential for fetal brain and bone development. Easily digestible fat. 1-2 tablespoons daily. |
| Viral/Flu Recovery | | Butyric acid supports gut immunity. Vitamins A and E boost immune function. Easy to digest during illness. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to A2 Ghee
Understanding how ghee affects your blood glucose - spoiler: it doesn't!
Typical Glucose Response Curve
*Ghee contains zero carbohydrates and does not raise blood sugar. This chart shows minimal impact on glucose levels. Individual responses may vary. Not medical advice.*
How Ghee Stabilizes Blood Sugar
Combining ghee with carbohydrate-rich foods slows glucose absorption and reduces blood sugar spikes:
- 🥔 Ghee with roti or rice - Slows carb digestion, extends energy release
- 🥣 Ghee in dal or khichdi - Balances protein and carbs with healthy fat
- 🫓 Ghee on paratha - Reduces glycemic load of the meal
- ☕ Ghee in bulletproof coffee - Sustained energy without sugar crash
This fat addition not only stabilizes glucose but also improves nutrient absorption of fat-soluble vitamins from vegetables and grains.
Cultural Significance
Ghee has been central to Indian cuisine, medicine, and spirituality for over 5,000 years.
In India:
- Ayurveda considers ghee a "rasayana" (rejuvenating substance)
- Used in religious ceremonies, weddings, and festivals
- Essential in temple offerings and lighting diyas (oil lamps)
- Traditional medicine uses ghee as a carrier for herbs
- Every Indian household maintains a ghee jar passed through generations
In Ayurveda:
- Balances all three doshas (Vata, Pitta, Kapha)
- Used in "ghee therapy" for detoxification
- Applied externally for wound healing and skin health
- Mixed with herbs for medicinal preparations
Global Recognition:
- Gaining popularity in keto, paleo, and whole30 diets
- Used in "bulletproof coffee" for sustained energy
- Valued by chefs for high smoke point (485°F/252°C)
Compare & Substitute
A2 Ghee vs Similar Fats (Per 14g/1 Tablespoon)
| Nutrient | 🧈 A2 Ghee | 🧈 Regular Butter | 🥥 Coconut Oil | 🫒 Olive Oil |
|---|---|---|---|---|
| Calories | 112 kcal | 102 kcal | 117 kcal | 119 kcal |
| Fat | 12.7g | 11.5g | 13.5g | 13.5g |
| Saturated Fat | 7.9g | 7.3g | 11.7g | 1.9g |
| Monounsaturated | 3.7g | 3.3g | 0.8g | 9.9g |
| Polyunsaturated | 0.5g | 0.4g | 0.2g | 1.4g |
| Vitamin A | 108mcg | 97mcg | 0mcg | 0mcg |
| Smoke Point | 485°F | 350°F | 350°F | 375°F |
| Lactose | Free | Present | Free | Free |
| Best For | High-heat Indian cooking | Baking, spreading | High-heat, vegan | Salads, low-heat |
Frequently Asked Questions
Is A2 desi ghee good for weight loss?
A2 ghee can support weight loss when used strategically. It contains conjugated linoleic acid (CLA) and medium-chain fatty acids that may boost metabolism and fat burning.
Key points: 1 tablespoon has 112 calories; use as a replacement for other cooking fats, not in addition; limit to 1-2 teaspoons daily (40-80 calories); helps absorb fat-soluble vitamins from vegetables; provides satiety to reduce overeating.
Can diabetics eat A2 ghee?
Yes, diabetics can include A2 ghee in their diet. With zero carbohydrates, it doesn't spike blood sugar levels and may actually help stabilize glucose when paired with carb-rich foods.
Best practices: Limit to 1-2 teaspoons daily within fat allowance (30-35% of total calories); pair with high-fiber foods like vegetables and whole grains; use for cooking rather than as a spread; monitor blood sugar response; the butyric acid may improve insulin sensitivity.
What is the difference between A2 ghee and regular ghee?
A2 Ghee: Made from milk of indigenous cow breeds (Gir, Sahiwal, Red Sindhi) that produce A2 beta-casein protein; easier to digest; may be better tolerated by those with mild dairy sensitivity; typically more expensive.
Regular Ghee: Made from A1 milk (most commercial dairy); contains A1 beta-casein protein which some people find harder to digest; more widely available; both are lactose-free and casein-free after clarification process.
What are the main health benefits of A2 ghee?
Key Benefits: Gut health (butyric acid feeds beneficial gut bacteria, reduces inflammation); immunity boost (vitamins A, E support immune function); bone health (fat-soluble vitamin K2 aids calcium absorption); brain function (omega-3 fatty acids support cognitive health); anti-inflammatory (reduces markers of inflammation); skin health (applied externally for wound healing, moisture); digestion (stimulates secretion of gastric acids for better digestion).
When is the best time to eat A2 ghee?
Depends on your goal:
- Weight Loss: Morning in bulletproof coffee or with breakfast for sustained energy; cooking lunch and dinner vegetables.
- Muscle Gain: Post-workout in meals for calorie surplus and nutrient absorption; 1-2 tablespoons daily.
- Digestion: 1 teaspoon in warm milk before bed; morning on empty stomach with warm water (Ayurvedic practice).
- General Health: Use for cooking throughout the day; tempering dals and curries; spreading on roti.
Is A2 ghee better than regular butter?
A2 ghee has several advantages: completely lactose-free and casein-free (better for dairy sensitivity); higher smoke point (485°F vs 350°F for butter, safer for high-heat cooking); longer shelf life (6-12 months at room temperature without refrigeration); richer in butyric acid (3-4% vs 2-3% in butter) for better gut health; no water content (100% fat vs 80% in butter).
Calorie-wise: Similar (112 vs 102 per tablespoon). Choose based on dietary needs, cooking method, and personal preference.
