Food

Ghee: Calories, Protein & Macros

Last updated 26 July 2026

What's in a standard serving of Ghee?

A 1 tsp serving has 45 kcal, 0g protein, 0g carbohydrate, 5g fat and 0g fiber. Per 100 g it's 900 kcal, 0g protein, 0g carbs and 100g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Ghee fit a cut vs a bulk?

At 0g of protein per 100 kcal, Ghee is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Ghee should I eat?

The dataset's reference serving is 1 tsp (5 g), giving the 45 kcal and 0g protein above. Most people fit 1-2 servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.

What can I swap for Ghee?

• Jaggery, cane — vegetarian, 354 kcal per 100 g, 0.5g protein per 100 kcal
• Banana, ripe, robusta — vegetarian, 105 kcal per 100 g, 1.1g protein per 100 kcal
• Plain parantha/paratha — vegetarian, 298 kcal per 100 g, 1.7g protein per 100 kcal

Ghee — macros per 1 tsp and per 100 g

Metric	Per 1 tsp	Per 100 g
Calories	45 kcal	900 kcal
Protein	0 g	0 g
Carbohydrate	0 g	0 g
Fat	5 g	100 g
Fiber	0 g	0 g
Protein per 100 kcal	0 g	0 g