KETO VERDICTYES
Ghee is excellent for keto: 0g net carbs, rich flavor, and a high smoke point (~450°F/232°C). Clarification removes most lactose/casein, making it friendly for many with dairy sensitivities.
Is Ghee Keto?
Butter & Ghee
Ghee is excellent for keto: 0g net carbs, rich flavor, and a high smoke point (~450°F/232°C). Clarification removes most lactose/casein, making it friendly for many with dairy sensitivities.
- Net carbs (100g)0g per 100g
- Fat (100g)~100g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0g per 100g
Total Fat
~100g
Saturated Fat
Varies by source
Calories
~880-920
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Zero to minimal net carbs - 0g per serving fits easily into daily macros
- Pure fat source - excellent for maintaining ketosis
- High satiety - keeps you feeling full longer
- Essential for cooking - makes many keto recipes possible
- Supports fat-soluble vitamin absorption - helps body utilize vitamins A, D, E, K
HEALTH BENEFITS
- Naturally low in lactose/casein after clarification (tolerance varies)
- Aids in nutrient absorption of fat-soluble vitamins
- Stable cooking fat with high smoke point for sautéing and searing
- Provides steady energy from fats
- Contains small amounts of fat-soluble vitamins (e.g., A; K2 if grass-fed)
- May help some individuals manage inflammation by avoiding milk solids
PREPARATION SUGGESTIONS
COOKING MEDIUM
Use as the primary cooking fat for sautéing vegetables, proteins, and creating delicious keto meals.
SALAD DRESSINGS
Combine with vinegar, mustard, and herbs to create creamy, delicious keto-friendly salad dressings.
BAKING
Use as a substitute for vegetable oils in keto baking recipes for superior texture and nutrition.
COFFEE ENHANCEMENT
Add to coffee or tea to create bulletproof beverages that support sustained energy throughout the day.
WHERE TO BUY
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4th & Heart Original Grass-Fed Ghee, Clarified Butter, 9 oz
Made from 100% grass-fed, pasture-raised New Zealand butterfat with a 485°F smoke point, this Certified Keto ghee is lactose- and casein-free (safe for dairy-sensitive keto dieters) and was rated 9.2/10 as "Best Value" by keto-focused reviewers at EssentialKeto.
Mt. Capra Goat Milk Ghee, Grass-Fed Clarified Butter, Unsalted, 10 fl oz
Made from 100% goat milk instead of cow's milk by a 5th-generation Pacific Northwest family farm (since 1928), this ghee still delivers a 485°F smoke point and zero lactose or casein, but goat milk's naturally smaller fat globules and different protein structure make it gentler for keto dieters who find even "casein-free" cow ghee irritating; it earned a 9.0/10 "Best Goat Milk Ghee" rating from EssentialKeto and positive independent reviews on iHerb for its rich, buttery flavor.