Ghee vs Coconut Oil: Nutrition Comparison
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 |
1 Serving (14.0g)
|
1 Serving (14.0g)
|
|---|---|---|
| Calories | 130.1 kcal | 130.1 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 8 g | 12 g |
| Cholesterol | 20 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 marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.