Butter, Ghee or Oil, which one is Better ?

Fats make food taste rich, smooth, and satisfying! Scientifically, fats help carry and release aromas that make your meals smell delicious. They also give food that perfect golden crispness when frying or roasting. But fats aren’t just about taste — they’re essential for good health too.

Fats provide more energy than carbohydrates and proteins and help your body absorb fat-soluble vitamins like A, D, E, and K. They protect your organs, keep your cells strong, and support brain function.

Too much unhealthy saturated or trans fat can harm your heart, while healthy unsaturated fats keep it strong. So, use fats wisely to nourish your body.

Introduction – confusion around cooking fats in Indian kitchens

In Indian kitchens, you'll find bottles of mustard oil, ghee, refined oils, and maybe even olive oil , all for their “health benefits”! Fat are not villains, rather they’re essential nutrients that give us energy, flavor, and help absorb important vitamins like A, D, E, and K. The real challenge lies in choosing the right type and right amount.

In India, traditional fats like ghee, coconut oil, groundnut oil and mustard oil have been used for centuries. They add aroma, taste, and even have health benefits when used correctly. However, with industrialization came refined vegetable oils and health selling words like “cholesterol-free” or “heart-healthy,” which added more confusion than clarity. The truth is  every oil has a unique composition, smoke point, and purpose.

For example, ghee works great for high-heat cooking, mustard oil suits Indian tadkas, and olive oil doesn't handle Indian-style high-heat cooking well due to their low smoke points and delicate flavors. The problem arises when we overuse one type or constantly switch oils based on trends. Balancing and rotating healthy fats keeps your overall health good and meals flavorful. So instead of fearing fats, let’s understand them better. 

Refined oils often have neutral taste and are versatile but may lose nutritional value when overheated.

Nutritional comparison of butter, ghee, and oil

Butter, ghee, and cooking oils all have unique nutritional profiles and roles in cooking , each adding flavor, texture, and health benefits differently. 

Butter is made by churning cream, contains about 80% fat with around 7 grams of saturated fat per 1 tablespoon and 11 grams of total fat. It has around 100 calories per tablespoon and vitamins A and E but is also high in cholesterol. Butter is solid at room temperature due to its saturated fat content and offers a rich, creamy taste and contains lactose and milk proteins. When heated too much, butter can burn quickly because of its low smoke point. It’s best for spreading, baking, or topping dishes for a rich, creamy flavor.

Ghee, or clarified butter, is butter with all water and milk solids removed  making it pure golden fat. Ghee has about 123 calories per tablespoon, 9 grams of saturated fats, and slightly higher monounsaturated fats than butter. Ghee stands out for its high smoke point making it excellent for high-heat Indian cooking styles like frying and sautéing without forming harmful compounds. It is lactose and casein free and rich in fat-soluble vitamins A, D, E, and K. Ayurveda speaks about ghee for its digestive and immune-boosting properties.  Ghee contains short-chain fatty acids that are easier to digest and helps improve gut health and support immunity and hormone balance too. 

Cooking oils like sunflower, mustard, coconut, till or groundnut oil vary widely. Most are liquid at room temperature, mostly composed of unsaturated fats (poly and mono). Oils generally have about 120 calories and 14 grams of fat per tablespoon, with lower saturated fat content (around 2 grams). They are better for heart health when used in moderation but can oxidize at high heat if not refined properly

Health aspects:

Ghee: ayurvedic benefits, heart health

Ghee is a golden bridge between taste, tradition, and science. It is not just a cooking fat it’s a traditional superfood in Indian kitchens and Ayurveda! Made by clarifying butter, ghee removes water and milk solids, leaving behind pure golden fat. This gives it a high smoke point, making it perfect for tadkas, frying, and roasting without breaking down into harmful compounds.

Ayurveda praises it as a nourishing “Rasayana” that supports rejuvenation, immunity, and overall vitality by strengthening tissues and balancing body energies or doshas. From an Ayurvedic perspective, ghee is considered sattvic, meaning it nourishes the mind and body. It’s believed to improve digestion, lubricate joints, boost immunity, and promote glowing skin and hair. Ghee is also thought to support memory and brain health, making it a favorite for growing children and elders alike.

Scientifically, ghee contains short- and medium-chain fatty acids, which are easier to digest and quickly used for energy. It also provides fat-soluble vitamins A, D, E, and K, essential for immunity, vision, bone strength, and overall health. The key word here is moderation. Excess ghee can add saturated fats and calories, which may affect heart health negatively if overused. But when used wisely, it can be part of a heart-smart diet, especially when combined with plant oils, vegetables, and whole grains.

Butter: saturated fat & taste factor

Butter is made by churning cream. It is rich in saturated fat, about roughly 70% saturated fatty acids, which gives it a solid texture at room temperature and a distinctive rich flavor. Saturated fats have gotten a bad reputation, but in moderation, they help absorb fat-soluble vitamins like A, D, E, and K, and even give foods that irresistible creamy texture. Butter also contains healthy dairy trans fats like conjugated linoleic acid (CLA), which have beneficial effects on health.

Moderation is key. Too much saturated fat can raise LDL (bad) cholesterol, which affects heart health. Butter also contains short-chain fatty acids, which are quickly absorbed and gives sustained release of energy for athletes and active individuals. 

Oil: refined vs cold-pressed oils (mustard, groundnut, olive, coconut)

With so many oils on supermarket shelves, there’s one question that always stirs up confusion: refined or cold-pressed ? Which is healthier? Let’s break it down!

Refined oils are made using high heat and chemical solvents like hexane extraction to extract every drop of oil from the seeds. This process removes impurities and makes the oil colourless, long shelf life, and odourless. This process strips away much of the natural nutrients, flavor, and antioxidants but results in oils with higher smoke points making them ideal for deep frying and pressure cooking in Indian kitchens. Common oils like refined groundnut or sunflower oil fall in this category.

On the other side are cold-pressed oils, also known as kacchi ghani or wood-pressed oils  just like how our grandmothers made them! These oils are extracted by crushing seeds at low temperatures, preserving natural flavors, aroma, and nutrients. They’re rich in antioxidants, vitamin E, and healthy fatty acids. 

Cold-pressed oils have lower smoke points ,that is, the temperature at which oils start to break down and have shorter shelf lives. This means they’re best for low to medium heat cooking like tempering spices, sautéing veggies, or in salad dressings. Using them for deep frying or high-heat cooking can degrade their nutrients and create harmful compounds.

Let’s look at a few favorites:

• Mustard oil – Spicy, pungent, rich in omega-3 fats and monounsaturated fatty acids (MUFA) that support heart health. It has antibacterial and anti-inflammatory properties and adds a bold flavor to Indian pickles and curries. Mustard oil contains antioxidants and phenolic compounds that help reduce inflammation and protect against heart disease. It has a high smoke point, making it great for frying. Traditionally, it’s also used for massages to improve circulation!
  
• Groundnut (peanut) oil – Mild, nutty, and rich in vitamin E, this oil is great for deep frying because of its high smoke point. It’s loaded with MUFA, which helps maintain good cholesterol levels. Groundnut oil contains plant sterols that may reduce cholesterol. However, consuming it raw preserves its nutrients better than high-temperature cooking.
  
• Olive oil – Famous in Mediterranean diets, olive oil is rich in antioxidants and healthy fats that protect the heart and brain. While it’s perfect for salads, stir-fries, and light cooking, it’s not ideal for deep frying due to its low smoke point. its high monounsaturated fat (oleic acid) and antioxidants like polyphenols and vitamin E, which combat inflammation and supports heart health. 
• Coconut oil – The tropical treasure! It contains medium-chain triglycerides (MCTs) that are quickly converted to energy, supporting metabolism. It has antimicrobial properties and adds a lovely aroma to South Indian dishes. But since it’s high in saturated fat, moderation is the magic word.
  
  

It is Ideal to rotate your oils, use refined oils for high-heat cooking and cold-pressed oils for low-heat or finishing dishes. This way, you get the best of both nutrition and flavor.

Best option for weight loss, heart health, everyday use

Choosing the right oil can feel like solving a puzzle. Oils are not just about cooking; they affect your heart, weight, and energy too. The secret lies in picking the right type and using it correctly.

• For weight loss, the goal is to support metabolism and avoid excess calories from bad fats. Oils rich in monounsaturated (MUFA) and polyunsaturated fats (PUFA), like mustard oil, groundnut oil, sesame oil, and olive oil are good choices. These healthy fats help you feel full longer, reduce cravings, and keep your metabolism active. Coconut oil, in small amounts, also supports fat burning due to its medium-chain triglycerides (MCTs) that are quickly used for energy instead of being stored as fat.
• For heart health, focus on oils that balance omega-3 and omega-6 fatty acids and monounsaturated fats (MUFA). Mustard oil tops the list as it’s rich in omega-3s that lower bad cholesterol and inflammation. Groundnut oil and rice bran oil are also good for the heart as they improve good cholesterol and protect arteries from plaque build-up. Olive oil, especially extra virgin, is very helpful for its oleic acid , antioxidants and anti-inflammatory compounds that protect the heart and blood vessels.  Olive oil is also easy to digest and great for low to medium heat cooking and salads.
• For everyday cooking, think of variety and moderation. No single oil can do it all! Use cold-pressed mustard or groundnut oil for Indian cooking, olive oil for salads and stir-fries, and refined rice bran oil for deep frying. Rotating oils ensures you get different nutrients and fatty acids while keeping your meals flavorful and balanced. It is better to choose natural, less processed, cold-pressed oils; use them mindfully; and remember, it’s not about avoiding fats, but picking the right kind in the right amount. Your heart, waistline, and taste buds will all be happy. 

Indian diet recommendations (mix of fats)

In an Indian kitchen, fats aren’t just cooking ingredients, they’re a part of tradition, flavor, and good health! From the sizzling tadka in dal to the drizzle of ghee on rotis, fats make food delicious and functional. The key, however, lies in using the right mix of fats in the right amounts.

Our bodies need a balance of saturated, monounsaturated (MUFA), and polyunsaturated fats (PUFA). Each type of fat plays a unique role, saturated fats from ghee, butter, and coconut oil give energy and flavor, MUFAs from groundnut, olive, and mustard oil support heart health, and PUFAs from sunflower, safflower, and soybean oil help in brain and cell function. Too much of one and too little of another can throw off this balance.

In a typical Indian diet, the best approach is fat rotation that is using different oils for different cooking styles. For example:

• Mustard or groundnut oil for everyday sautéing and frying
  
  
• Coconut oil for veg and nonveg dishes and curries
  
  
• Olive oil for salads , pastas or light stir-fries
  
  
• A small spoon of ghee for flavor and healthy digestion
  
  

Keep total fat intake to just about 20–30% of daily calories and focus on quality rather than only quantity. Avoid reused or overheated oils, and prefer cold-pressed, unrefined versions whenever possible.

Conclusion – Moderation & Balance

Fats are not villains if used in balance and moderation. Every fat, whether it’s ghee, butter, or oil, has a unique role , some add more flavor, others nourish your heart, while some help your body absorb vital nutrients like vitamins A, D, E, and K.

Using too much of one fat or switching oils constantly based on trends can upset this delicate balance. Instead, mix and rotate wisely, a little ghee for flavor, mustard or groundnut oil for cooking, and olive oil for salads. This variety ensures you get a good blend of saturated, monounsaturated, and polyunsaturated fats, all essential for energy, hormone health, and cell protection.

The golden rule is to use fats sparingly but smartly. Avoid reheating oils, stay away from trans fats, and choose cold-pressed or less refined options to preserve nutrients. In Indian diets, traditional fats like ghee or mustard oil, when used in moderation, fit perfectly into a healthy lifestyle.

So, rather than fearing fats, embrace them intelligently, let them add richness to your meals, nourishment to your body, and joy to your cooking, one balanced spoon at a time!

Author: Dt. Suha Warekar