Food · dairy

Ghee

One serving of Ghee — 1 tsp (5 g) — comes to 45 kcal, 0 g protein, 0 g carbs and 5 g fat. Scaled to 100 g it works out to 900 kcal and 0 g protein, which makes it not a meaningful protein source on its own for a dairy item. That single serving is about 3% of a 1,500 kcal day and 2.3% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Ghee takes roughly 1,125 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). Cost data for this item wasn't reliable enough to price per gram of protein, so treat it as a calorie source rather than a protein strategy. It fits nearly every Indian diet type, including vegetarian, Jain, eggetarian. It works at breakfast, lunch, the evening snack slot and dinner. It's commonly eaten on fasting days (Navratri/Ekadashi-style).

If you want variety without changing the macros much, the closest swaps in the dairy category are Butter, Chaas / buttermilk (salted, thin), Processed cheese slice, Curd / dahi (toned milk) — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.

45kcal / serving
  • 0protein g
  • ₹3cost
  • 1,125steps to burn

Per portion vs per 100 g

AmountkcalProtein gCarbs gFat g
1 serving (1 tsp (5 g))45005
2 servings900010
Per 100 g90000100

In a day's calorie budget

Daily targetShare of the day
1,500 kcal3%
2,000 kcal2.3%

Swap it for

Questions people ask

How many calories are in Ghee?
One serving (1 tsp (5 g)) has 45 kcal, 0 g protein, 0 g carbs and 5 g fat. Per 100 g that's 900 kcal and 0 g protein.
Is Ghee good for weight loss?
On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Ghee is about 3% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
How much walking burns off Ghee?
Roughly 1,125 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.