When it comes to cooking fats, though butter and ghee are two popular options, they aren't quite the same. While both come from dairy, their differences in preparation, flavor, smoke point, and health benefits can influence which one you choose for your cooking. Keep reading to discover the key differences between ghee and butter and how to use them for the best results.
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For the longest time, butter wasn’t just one of the options in my kitchen, it was the only option. I had never even heard of ghee, and to be honest, I don’t even remember exactly how I discovered it. But once I did, I became curious about its nutritional value, potential benefits over butter, and how I could use it in my cooking. Since then, I’ve explored the differences between the two and experimented with ways to incorporate ghee into my recipes, such as these Smashed Potatoes with Sour Cream & Roasted Peppers. If you’re wondering whether ghee or butter is the better choice for your kitchen, keep reading. I’ll break down the key differences and best ways to use them!
Jump to:
What is butter?
Butter is made by churning milk or cream until the fat separates from the buttermilk. It contains mainly milk fat, with some water and butterfat, giving it a creamy texture and a slightly sweet, rich taste. Butter is usually used in baking, cooking, and even as a spread.
What is ghee?
Ghee is a type of clarified butter that is cooked longer, allowing the water to evaporate and the milk solids to separate before being removed. What remains is pure butterfat with a golden color, a rich, nutty aroma, and a slightly caramelized flavor. Because the milk solids are removed, ghee has a higher smoke point than regular butter. It is commonly used in Indian, Middle Eastern, and Ayurvedic cooking.
Key differences between butter and ghee
| Butter | Ghee | |
|---|---|---|
| Ingredients | 80% butterfat, plus water & milk solids | 100% pure butterfat, no water or milk solids |
| Milk Solids | Contains lactose & proteins | Almost completely free of milk solids |
| Smoke Point | Approx. 302°F (150°C) | Approx. 450°F (232°C) |
| Flavor | Creamy & slightly sweet | Rich, nutty & caramelized |
| Storage | Needs refrigeration | no fridge needed! |
| Best Uses | Baking, spreading, light cooking | Frying, roasting, sautéing, Indian cuisine |
Did you know?
You can make ghee at home by slowly simmering unsalted butter and allowing the water to evaporate and milk solids to separate and brown, leaving pure golden butterfat. This allows you to create a fresh batch whenever you need it. Plus, it’s more affordable than buying it pre-made!
Other types of butter
- Clarified: Similar to ghee but not cooked as long. It’s made by gently heating butter to remove the water and milk solids, resulting in a pure butterfat that has a higher smoke point than regular butter. Unlike ghee, it retains a more neutral, buttery taste rather than developing a nutty flavor.
- Cultured: Made from cream that has been fermented before churning, giving it a richer taste with a slight tang. It’s commonly used in European baking. And, because it's usually higher in fat, it spreads beautifully on bread due to its creamy texture.
- Grassfed: Comes from cows that graze on fresh pasture rather than grain-based feed. It is considered healthier because it contains higher levels of Omega-3 fatty acids, vitamin K2, and conjugated linoleic acid (CLA). It also has a more vibrant yellow color due to the beta-carotene in grass.
- Vegan: Plant-based butter is a great alternative for those avoiding dairy. It's made from oils like avocado oil, coconut, olive, or a blend of vegetable oils. It mimics the texture of dairy butter. Some brands even fortify it with vitamins to make it nutritionally similar to butter.
Did you know?
Making ghee from unsalted grass-fed butter boosts its health benefits. Grass-fed butter is higher in omega-3s, CLA, and essential vitamins.
Nutritional comparison
Butter and ghee are both sources of healthy fats, but ghee has some extra benefits. Since ghee is made by removing water and milk solids, it has a higher concentration of fat-soluble vitamins like A, D, E, and K, which help support overall health. It also contains butyrate, a fatty acid that promotes gut health and reduces inflammation. Ghee has more omega-3s and omega-6s, which are good for brain and heart health, and since it’s lactose-free and casein-free, it’s easier to digest for those who have dairy sensitivities. If you're looking for a richer, dairy-free alternative with more nutrients, ghee is a great option!
Frequently Asked Questions
Because of ghee's high saturated fat content, excessive use can lead to heart health issues, obesity, and high cholesterol. It's also advised to avoid ghee when dealing with digestive issues or for those with fatty liver conditions. You can read more about the pros and cons of ghee consumption in this Times of India article.
Ghee does not need to be refrigerated because it’s shelf-stable due to the removal of water and milk solids. Just store it in an airtight glass jar in a cool, dark place for up to 3 months. If you prefer, it can also be refrigerated for up to 1 year or frozen for longer storage.
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Recipe
Smashed Potatoes with Sour Cream & Roasted Peppers
Equipment
- Box Grater for cheese
Ingredients
For the potatoes
- ½ teaspoon salt
- 15 baby potatoes scrubbed and rinsed
- 1 tablespooon avocado oil
- ¾ cup mozzarella cheese shredded
- ¼ cup roasted red pepper drained, patted dry and finely chopped
- ½ teaspoon ground black pepper
- ½ teaspoon smoked paprika optional, for a smoky flavor
- 1 tablespoon ghee melted
For the sour cream dip
- ½ cup sour cream
- 1 clove garlic minced
- 1 tablespoon fresh dill chopped
- ½ teaspoon lemon juice
- salt to taste
- ground black pepper to taste
Instructions
- Bring a medium pot of water to a boil. Season with salt and add the baby potatoes. Boil for about 15 minutes, until fork-tender. Drain and let them dry completely to help them crisp up.½ teaspoon salt, 15 baby potatoes
- While potatoes are drying, preheat the oven to 450°F (232°C), line a baking sheet with parchment paper, and drizzle avocado oil over it. Set aside.1 tablespooon avocado oil
- In a bowl, mix shredded mozzarella with roasted red peppers, and set aside.¾ cup mozzarella cheese, ¼ cup roasted red pepper
- Place dried potatoes on the oiled baking sheet and toss to coat in the oil. Smash each potato with a fork or potato masher, sprinkle with ground black pepper and smoked paprika, and brush each smashed potato with melted ghee for extra crispiness.½ teaspoon ground black pepper, ½ teaspoon smoked paprika, 1 tablespoon ghee
- Roast in the oven for 25 minutes until golden and crispy. Remove from the oven and top each potato with the mozzarella-red pepper mixture. Sprinkle with Parmesan cheese, and return to the oven and roast for another 7 minutes, until the cheese is melted and bubbly.
- While the potatoes are roasting, mix sour cream, garlic, dill, and lemon juice. Season with salt and pepper.½ cup sour cream, 1 clove garlic, 1 tablespoon fresh dill, ½ teaspoon lemon juice, salt, ground black pepper
- Remove potatoes from the oven and serve hot with the sour cream dip.
Notes
- Let the potatoes dry completely before smashing. Any excess moisture will prevent crispiness, we want crispy smashed potatoes!
- When smashing, don’t flatten the potatoes too much, just enough to create some jagged edges that will crisp up beautifully in the oven.
- Don’t crowd the baking sheet. Make sure to spread the potatoes out on a so they crisp evenly.
- Before mixing with the cheese, place the roasted red peppers on a paper towel and gently press it to absorb excess liquid.
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