Ghee

Ghee is butter with the milk solids removed. It carries the fat-soluble vitamins of butter but none of the casein or lactose that some men react to.

The 50 Man Foods uses ghee for cooking and for men who cannot tolerate butter. It is the reference cooking fat after tallow and coconut oil.

  • Daily, cooking
  • Animal fat
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g Amount % DV Relative amount
Saturated fat 60 g 300%
Monounsaturated fat 29 g
Vitamin A 840 mcg 93%
Vitamin E 2.8 mg 19%
Calories 876 kcal 44%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Butyrate from ghee feeds the cells of the gut lining and reduces inflammation. It is produced by gut bacteria when they ferment fiber; ghee delivers it directly.

Ghee has a higher smoke point than butter and does not burn as easily, making it a better cooking fat.

How much, how often

  • 1–3 tbsp

    Daily, cooking

    Replaces butter and vegetable oil in every high-heat application.

  • Grass-fed

    Deeper yellow color

    More carotene and fat-soluble vitamins than grain-fed.

How to buy and prepare it

Made from grass-fed butter. The fat profile is better and the color is deeper yellow from carotene.

Avoid ghee made from grain-fed or non-organic butter; the fat-soluble vitamin content is lower.

Use for roasting, frying and baking. It replaces butter and vegetable oil in every application.

Whipped with a little salt it spreads on toast like butter, but without the dairy proteins.

Ghee keeps for months at room temperature in a sealed jar. Refrigeration makes it harder to scoop.

Always use a dry spoon; water introduces bacteria that can spoil it.

In these guides

Questions

Is ghee the same as clarified butter?
Essentially, yes. Ghee is clarified butter cooked a little longer to remove all moisture and brown the milk solids, which gives it a nuttier flavor.
Can I use ghee if I am lactose intolerant?
Yes. The milk solids are removed, so the lactose and casein are gone. Most men who react to butter tolerate ghee.
Is ghee healthier than butter?
For cooking, yes — it has a higher smoke point. For spreading on toast, butter is better. The nutrients are similar.