Ghee and butter, both derived from cow’s milk, are widely used in cooking, baking, and as spreads. They add a rich, creamy texture to meals, making them essential in many cuisines. However, when it comes to health benefits, the debate over which one is better continues.

Ghee, or clarified butter, is made by heating butter to remove milk solids and water, leaving behind pure butterfat. This process eliminates lactose and casein, making ghee a preferred option for those with dairy sensitivities.

Butter, on the other hand, is created by churning milk or cream to separate the fat from the buttermilk. It retains its natural dairy components, including lactose and casein, which may not be suitable for individuals with dairy intolerance.

Key Differences Between Ghee and Butter

• Flavour& Texture: Ghee has a nutty, caramel-like taste, while butter provides a rich, creamy flavour.

• Nutritional Content: Both are rich in essential nutrients, but ghee contains more healthy fats, antioxidants, and omega-3 fatty acids. Butter, however, is a good source of vitamin A and conjugated linoleic acid (CLA), which supports metabolism.

• Cooking Stability: Ghee has a higher smoke point, making it ideal for high-heat cooking, while butter is better suited for low to medium-heat preparations.

Which One is the Healthier Choice?

The decision between ghee and butter depends on dietary needs and preferences. Ghee is a better choice for those with lactose intolerance and is more stable for high-temperature cooking. Butter, however, offers its own nutritional benefits and works well for those who can tolerate dairy.

Regardless of your choice, moderation is key. Excessive consumption of either can lead to health concerns. When used in balanced amounts, both ghee and butter can contribute to a nutritious diet while enhancing the flavour of your meals.