Ghee and coconut oil are both popular cooking fats in health-conscious circles and both are high in saturated fat, though from very different sources. Ghee is clarified butter — animal fat rich in fat-soluble vitamins A, D, E and K with a distinctive rich flavour. Coconut oil is a plant-based fat with no vitamins but containing medium-chain triglycerides (MCTs) that may offer some metabolic advantages. Both have high smoke points making them suitable for high-heat cooking. Ghee has a more complex flavour that enhances savoury dishes. Coconut oil has a mild coconut flavour that suits certain cuisines and baked goods. Neither is a heart-healthy fat replacement for olive oil but both have a place in a varied diet.
⚖️ Nutrition Comparison
| Nutrient | 100% Organic Ghee | 100% Organic Extra Virgin Coconut Oil |
|---|---|---|
| Calories | 120 kcal | 130.1 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 9 g | 12 g |
| Cholesterol | 34.9 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil?
100% Organic Ghee has 120 calories and 100% Organic Extra Virgin Coconut Oil has 130.1 calories per comparable serving. 100% Organic Extra Virgin Coconut Oil is the more calorie-dense of the two.
Which has more protein, 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil?
100% Organic Ghee provides 0g of protein versus 0g in 100% Organic Extra Virgin Coconut Oil. 100% Organic Ghee is the higher-protein choice.
Which has less fat, 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil?
100% Organic Ghee contains 14g of fat compared with 14g in 100% Organic Extra Virgin Coconut Oil. 100% Organic Ghee is the leaner option.
Which has less saturated fat, 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil?
100% Organic Ghee has 9g of saturated fat and 100% Organic Extra Virgin Coconut Oil has 12g. 100% Organic Ghee is lower in saturated fat.
Which has more sodium, 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil?
100% Organic Ghee contains 0mg of sodium versus 0mg in 100% Organic Extra Virgin Coconut Oil. 100% Organic Ghee is higher in sodium.
Do 100% Organic Ghee or 100% Organic Extra Virgin Coconut Oil contain fiber?
Neither 100% Organic Ghee nor 100% Organic Extra Virgin Coconut Oil is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in 100% Organic Ghee → Calories in 100% Organic Extra Virgin Coconut Oil →