Is it okay to use desi ghee in our food? Before I say Yes or No, let's understand the nutrition information of ghee. 

  • Ghee is primarily composed of saturated fats, which typically make up around 60-65% of its total fat content. It also contains small amounts of unsaturated fats, including monounsaturated and polyunsaturated fats. Unsaturated fats are known as good fats and moderation is key for saturated fats.
  • With a high smoke point, ghee is a safe cooking oil, minimizing the production of harmful free radicals.
  • Ghee aids digestion, reduces inflammation, supports growth, prevents heart disease, and facilitates the absorption of essential vitamins A, D, E & K.  

Since ghee contains 60-65% saturated fat and excessive intake of saturated fats may contribute to an increased risk of cardiovascular issues. It can raise good cholesterol levels and mildly elevates bad cholesterol as well. Though ghee is considered as good fat for overall health, intake should not go beyond limit surpassing individual’s need.  

Now you might be wondering, what is the safe amount of ghee you can consume? The recommended daily intake of ghee or oil for healthy adults is typically limited to 3 to 4 teaspoons per day, including usage in cooking, dressings etc.

For Nutrition consultations with Dietitian Silky Mahajan, Genetic testing, Gut Microbiome testing & AI driven advance health screenings:

For more diet and nutrition tips, follow us on Instagram @dietitian_silky_mahajan.