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Ghee vs Olive Oil

Ghee vs Olive Oil - Which One To Use For Longer Life?

Ghee vs Olive Oil is a tough nut to crack. Grab a spoonful of ghee or olive oil and let the battle of healthy fats begin. Read more to unveil the mystery.

A few years back, the Olive Oil trend took over. Olive oil was being marketed as the healthiest choice of them all - for frying, sauteing, baking, everything. The world couldn't stop talking about how olive oil was the answer to all their health concerns.

But did you know, we have had this answer in our kitchens from the very start ? 

Ghee, a beloved traditional Indian clarified butter, has been saving taste buds and promoting wellness for centuries with its nutty, aromatic goodness. The process of making ghee involves slowly heating butter until it separates and the milk solids are removed, leaving behind pure, golden deliciousness.

Ghee has been acknowledged as perfect for frying, baking, and spreading with its high smoke point and versatility. 

So, which one is better - Olive Oil Or Ghee? Let's discuss. 


  • What is Ghee?

  • What is Olive Oil ?

  • Ghee vs Olive Oil - 5 Facts to Choose The Perfect Healthy Fat

  • FAQS

  • Conclusion

 What is Ghee ?

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Ghee, a staple in Indian kitchens is a type of clarified butter, popular for its cooking and nutritive properties. It has been used for cooking since long in Indian cuisine for its various health benefits. 

Do you know how is ghee made 

Ghee, referred to as superfood in Ayurveda, is made out of milk. To make this clarified butter, the process involves simmering and churning of milk over long periods of time. 

Its high smoking point makes it ideal for cooking and it adds a rich flavor to all the dishes. Anti inflammatory and antioxidant properties are some of the other ghee benefits.

To delve into which is better olive oil or ghee, let’s first take a look at what Olive oil is. 

What is Olive Oil?

Olive oil

Made from the fruit of the olive tree, olive oil is jam-packed with healthy monounsaturated fatty acids, antioxidants, and anti-inflammatory properties. 

There are different types of olive oil, like extra-virgin, virgin, and refined, each with a unique processing method and flavor profile. 

Olive oil is a staple in Mediterranean cuisine that can be used for cooking, baking, and dressing salads. 

It adds a unique flavour to the dishes while imparting its nutritional content. 

It is important to cover all the bases before one decides on the debate between cooking with desi ghee vs olive oil . 

Ghee vs Olive Oil: 5 Facts to Help You Choose the Perfect Healthy Fat

While both ghee and olive oil are apt choices in their own ways, here are a few comparisons that will help you choose the perfect one for your needs.

Cooking with Ghee Vs Olive Oil

Ghee and olive oil are two heavyweights in the world of cooking oils. Ghee, a golden elixir of Indian cuisine, has been a beloved ingredient in Indian, Pakistani, and Middle Eastern cooking for centuries. 

In contrast, olive oil, with its fruity flavor and versatility, has become a staple in kitchens around the world, especially in Mediterranean cuisine. Ghee adds a nutty richness to traditional dishes like biryani and dal makhani, while olive oil elevates the flavor of salads, roasted vegetables, and pasta. 

With its higher smoke point, ghee is ideal for high-heat cooking like frying, while olive oil's lower smoke point makes it perfect for sautéing and roasting. Ultimately, the choice between these two delicious oils comes down to personal preference and the type of cuisine you're cooking.

Olive Oil Vs Desi Ghee Nutrition Value

Olive oil and Ghee are both popular cooking oils that offer unique nutritional benefits. Ghee is rich in fat-soluble vitamins and butyric acid, which supports gut health and reduces inflammation. It is also a good source of energy and aids in the absorption of nutrients. 

On the other hand, olive oil is packed with antioxidants, such as vitamin E and phenolic compounds, that protect cells against damage caused by free radicals. Olive oil is also rich in monounsaturated and polyunsaturated fats, which have been linked to improved heart health and lower rates of inflammation. Moreover, it is a vegetarian/vegan oil.

While ghee has a higher concentration of saturated fat, olive oil is higher in unsaturated fat. Both oils can be used in moderation as part of a healthy diet. 

High heat cooking in ghee is a good option which adds a rich flavor to dishes, while olive oil is great for salads, dips, and dressings. Ultimately, the choice between the two depends on personal taste and dietary needs.

Calories Range of Ghee Vs Olive Oil

When it comes to cooking oils, ghee, and olive oil are popular choices for their rich flavors and versatility. Ghee, which is majorly used in traditional Indian and Middle Eastern cooking, has a distinct nutty taste and aroma. It contains approximately 112 calories per tablespoon, making it a high-calorie option. 

On the other hand, olive oil has a milder flavor and contains about 120 calories per tablespoon.

While both oils have a similar calorie count, the type of fat they contain differs. Ghee has a higher concentration of saturated fat, which has been linked to an increased risk of heart disease, while olive oil is rich in monounsaturated and polyunsaturated fats, which have been associated with improved heart health. 

When it comes to calorie intake, moderation is key. Both oils can be used in cooking and as dressings in small quantities to add flavor and nutritional value to your meals.

Cooking Properties of Ghee vs Olive Oil

Ghee and olive oil have distinct properties when it comes to cooking. To answer what is ghee made from , it is clarified butter made by simmering butter and removing the milk solids, giving it a nutty flavor and a high smoke point. This makes it ideal for high-heat cooking methods like frying, sautéing, and roasting. Ghee is also shelf-stable and has a long lifespan if stored properly. 

Olive oil, on the other hand, is made by pressing olives and has a lower smoke point. This makes it best suited for low-heat cooking methods like simmering, baking, and drizzling over dishes. Olive oil is also known for its health benefits, including reducing inflammation and lowering cholesterol levels.

When it comes to texture, ghee is solid at room temperature but melts easily when heated. This makes it a versatile ingredient that can be used for cooking and as a spread on toast or bread. Olive oil, on the other hand, is a liquid at room temperature and can be poured directly onto salads or other cold dishes.

Both oils are great for making dressings and marinades, but ghee is also commonly used in Indian cuisine to make aromatic spice blends like garam masala.

Another difference between the two is the flavor profile. Ghee has a rich, nutty flavor that is slightly sweet and savory, while olive oil has a more subtle taste that enhances the flavors of other ingredients. Ghee is also great for adding depth and complexity to dishes, while olive oil is perfect for drizzling over roasted vegetables or dipping bread.

Ghee and olive oil have different shelf lives and storage requirements. While ghee can last up to 12 months when refrigerated, olive oil has a shelf life of 24 months when unopened and should be consumed within a few months of opening to avoid deterioration in quality.

Health Benefits of Ghee vs Olive Oil

Although ghee and olive oil have a few differences in their content, they don't differ much in terms of calorie count and fat grams. Using both ingredients in moderation can be healthy for various reasons. 

Do you also wonder if ghee is good for you

Health benefits of Ghee :

  1. Ghee supports digestion and reduces inflammation.

  2. It's rich in fat-soluble vitamins A, D, E, and K, essential for immunity and bone health.

  3. It has conjugated linoleic acid linked to weight loss and reduced inflammation.

  4. Its high smoke point makes it a stable cooking oil at high temperatures without harmful compounds.

  5. Ghee is lactose-free, suitable for those with lactose intolerance or dairy allergies.

  6. Efficiently works in promoting mental clarity, improving memory, and vitality.

Health Benefits of Olive Oil:

  1. Olive oil is high in monounsaturated fatty acids that lower the risk of heart disease.

  2. It reduces inflammation in the body.

  3. It contains vitamin E for healthy skin, and eyes, and may reduce the risk of some cancers.

  4. It boosts brain function and protects against cognitive decline.

  5. Olive oil has anti-inflammatory properties, easing symptoms of arthritis.

  6. Can be used in many dishes and cooking methods.

FAQs: Ghee vs Olive Oil

Is ghee healthier than olive oil?

Ghee and olive oil are both healthy fats, but ghee is higher in saturated fat while olive oil is higher in monounsaturated fat, so the choice depends on individual dietary needs and preferences.

Which one has a longer shelf life - ghee or olive oil?

Ghee has a longer shelf life than olive oil due to its low moisture content and high concentration of stable saturated fats.

Can I use ghee and olive oil interchangeably in cooking?

Yes, ghee and olive oil can be used interchangeably in cooking, but it's important to note that ghee has a higher smoke point than olive oil, making it a better option for high-heat cooking methods like frying and sautéing.

Can ghee and olive oil help with weight loss?

Both ghee and olive oil can be part of a healthy diet that supports weight loss, but consuming either excessively can lead to weight gain.

Is Ghee healthier than butter?

Ghee is anyday healthier than butter in terms of fat and calorie content. Ghee also contains a lot of nutrients and butyric acid that make it an efficient contribution to cooking . Whereas butter is linked to fat gain and increase in cardiovascular problems over prolonged use.

How to use Ghee in cooking?

You can use ghee for frying, sauteing your vegetables, for tempering your spices or even as a topping over your rice, paranthas, chapati, and lentils to add that extra flavor and richness.

Is ghee better than oil?

Depending on a person's nutritional requirements, ghee and oil may be better or worse options due to their varied qualities. Ghee, which is clarified butter, can be used for high-heat cooking because of its high smoke point. Additionally, it includes vital fatty acids. It has a lot of calories, though. On the other hand, oils come in a variety of types and have different health advantages, so the choice relies on the particular cooking style and dietary choices.

Ghee or oil which is better for weight loss?

The amount and kind of calories consumed are the two main factors in weight loss. Both ghee and oil contain calories, so moderation is key. Being high in calories, ghee should only be used occasionally in a diet to lose weight. A balanced diet and portion control must be prioritized.

Is olive oil good for you?

Extra virgin olive oil is specifically thought to be healthful. It includes heart-healthy monounsaturated fats as well as anti-inflammatory and antioxidant substances. It can be included in a balanced diet and is linked to a number of health advantages, including better heart health.

How many calories in olive oil 1 tablespoon?  

A tablespoon of olive oil has about 120 calories. To properly control calorie intake, it's crucial to pay attention to portion proportions while using olive oil in cooking or as a salad dressing.

Are there available ghee nutrition statistics per 100g?

Generally speaking, 100g of ghee contains 717 calories, 81g of fat, 0g of carbs, and 0g of protein. Ghee should be used in moderation as part of a balanced diet because it is mostly made of saturated fat.

Explain Olive Oil Vs Ghee?

Olive oil is made from olives and is excellent for cooking at low to medium heats because it is high in antioxidants and monounsaturated fats. Ghee, or clarified butter made from cow's milk, is perfect for cooking at high temperatures because it imparts a nutty flavor, has a higher smoke point, and contains saturated fats. Both are adaptable in the kitchen and have distinct nutritional profiles.

Ghee Is Good For Cholesterol Levels?

The effect of ghee on cholesterol is complex. Despite the fact that it includes saturated fats, research indicates that modest consumption may not have a major impact on cholesterol levels. Ghee can replace other cooking fats because it doesn't contain trans fats and has fat-soluble vitamins. But moderation is essential, and those with particular health issues should seek customised guidance from a healthcare provider.

Which Is Better Ghee Or Oil?

Based on the necessities for cooking and health objectives. Since ghee has a high smoke point and distinct flavor, it's ideal for cooking at high temperatures. Oils have a lot of uses; olive oil, which is healthier, is helpful for some things. When included in moderation, both can be a part of a healthy diet.

Is ghee healthy?

Ghee can be part of a healthy diet when consumed in moderation. It is rich in fat-soluble vitamins and provides a unique flavor profile to dishes. It's important to use it sparingly as part of a balanced diet.

Is ghee saturated or unsaturated?

Ghee is primarily composed of saturated fat, although it also contains small amounts of unsaturated fats. Saturated fats can raise LDL cholesterol levels, so it's important to consume ghee in moderation as part of a balanced diet.

What is ghee made of?

Ghee is made from butter that has been simmered to remove water content and milk solids, leaving behind pure butterfat. This process results in a rich, flavorful cooking fat with a higher smoke point than butter.

What makes ghee a healthy fat?

Ghee is considered a healthy fat due to its high concentration of beneficial fatty acids, such as omega-3 and omega-9. It also contains vitamins A, D, E, and K, which are essential for various bodily functions.


Ghee vs Olive Oil is a tough nut to crack, but why not try both and see which one leaves you feeling like a superhero? So, grab a spoonful of ghee or drizzle some olive oil on your salad and let the battle of the healthy fats begin!

Let us know which one you prefer to use in the comment section below!

Also Read:

7 Different Types Of Ghee : Best Ghee in India

Is Ghee Good For Eyes? How To Use It?

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