Melt some butter and simmer it until the milk solids settle to the bottom, then separate the golden liquid from the solids on the bottom, and voila: You just made ghee.

Also called clarified butter, “ghee has been used for thousands of years in India as part of Ayurvedic treatments and traditional cuisine as well as for religious purposes,” explains Vandana Sheth, R.D.N., CDCES, FAND, a registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

Ghee has become more popular in the U.S. in recent years, and there’s some confusion about how healthy ghee is, particularly how it compares to standard butter.

Here’s what you need to know about ghee vs. butter.

Nutrition of Ghee vs. Butter

If you look at the nutrition facts for ghee vs. butter, you won’t see too much of a difference.

According to the USDA FoodData Central database:

One teaspoon of ghee provides 41 calories, 5 grams of fat, and 3 grams of saturated fat.

One teaspoon of butter provides 34 calories, 4 grams of fat, and 2 grams of saturated fat.

(A serving size is only a teaspoon for either ghee or butter.)

However, butter has about half a gram of trans fat per tablespoon, while ghee has no trans fat, Sheth says.

Some say the saturated fatty acid profiles of ghee and butter differ, but according to the USDA, the makeup of the saturated fats are almost identical.

Which Is Healthier: Ghee or Butter?

Since there’s very little difference between ghee and butter nutritionally, neither is healthier (or less healthy) for you.

While both are fats, remember, “fat is an important part of our diets; we need it in moderation,” says registered dietitian and nutritionist Jalpa Sheth, R.D., CDN.

The Dietary Guidelines for Americans 2020-2025 says to keep fats to 20% to 35% of your caloric intake.

That’s about 33 to 58 grams of fat a day if you eat 1,500 calories daily.

(However, most of that fat will likely come from other, more nutritionally balanced sources.)

One aspect of ghee that may make it “healthier” for some people is the reduced amount of lactose.

Although both butter and ghee come from milk, since you strain out the milk solids to make ghee, the liquid clarified butter is almost lactose-free, Vandana Sheth says.

That means people who are lactose intolerant or sensitive to lactose may better tolerate ghee.

When Should You Choose Ghee vs. Butter?

The biggest difference between these two fats is in the ghee vs. butter taste profiles.

Ghee has a nutty, richer flavor. It also has a distinct aroma.

Whereas you probably don’t notice the smell of butter in a pan, you will detect ghee cooking and may notice it in the dishes you make.

Ghee’s flavor plus its high smoke point (450 degrees Fahrenheit compared to butter’s 302 degrees Fahrenheit) make it better than butter for some cooking situations, such as those below:

• Sautéing veggies
• Cooking eggs
• Making grilled cheese
• Pouring over veggies before roasting
• Drizzling on popcorn
• Using for dipping sauce in place of butter

To see if you like the taste of ghee, Jalpa Sheth suggests trying a teaspoon on a carb like rice or butter.

As a bonus, this addition of fat will help keep your blood sugar levels more stable after eating the carb, she adds.

Want more expert nutrition tips and advice? Head over to BODNutrition.com to learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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Nut butters can add an extra dose of flavor to some of your favorite fruits or morning smoothie, and are perfect for a quick on-the-go snack.

Whether you choose peanut, almond, or cashew butter, each type contains a fair amount of good fats and proteins.

But what is the best nut butter for supporting overall health?

With nut butters, not only are you getting unsaturated fat, protein, and fiber, but you are also consuming micronutrients, says Jinan Banna, Ph.D., RD, an Associate Professor at the University of Hawaii at Manoa. “Nut butters include micronutrients like calcium and B vitamins,” she says.

To help find the best nut butter for you, we’ve compared a few of the most popular varieties’ calories, carb count, fat, fiber, and protein.

1. Peanut Butter

A pantry staple, you can find natural peanut butter just about anywhere. It’s also often the cheapest nut butter.

You can also make your own peanut butter at home in five minutes or less.

(If you’re like us and just can’t get enough, check out this list of peanut butter recipes!)

2. Almond Butter

With similar taste and texture, almond butter is becoming a popular alternative to peanut butter.

While it has more fat than peanut butter, almond butter has more fiber and fewer carbs.

3. Cashew Butter

Cashew butter is tasty and creamy, but it’s high on carbs while having the lowest amount of protein compared to other nut butters.

Cashew butter joins hazelnut butter with the least amount of fiber.

4. Hazelnut butter

Hazelnut butter is a lower-calorie recommendation of Banna, as two tablespoons have just 160 calories.

But: Even though it’s delicious, try to skip the hazelnut chocolate nut butter as it contains added sugar.

5. Pistachio Butter

“Pistachio’s colorful green palette is due to its antioxidant properties, so this is an extra benefit of this nut butter,” says Banna.

It also has the least amount of fat per serving of all butters on this list.

6. Walnut Butter

If you’re unfamiliar with this type of nut butter, it’s worth getting acquainted. Walnuts contain omega-3 fatty acids, which studies suggest may provide health benefits.

7. Sunflower butter

OK, so this “butter” isn’t made from nuts. But sunflower butter is a perfect alternative for people with nut allergies.

How to Shop for Nut Butter

You are getting fat and protein with any nut butter, which helps keep you fuller, longer.

However, not all store-bought nut butters are created equal, so make sure you are looking at the ingredient list.

“Nut butters can be a source of good fats, but be sure to choose an all-natural jar without any added oil and sugar,” says Quyen Vu, the Culinary Nutrition Specialist for Beachbody.

For a natural nut butter, the ingredients should be something like “contains peanuts” — and that’s it.

Avoid brands that have added sugars, oils, and salt.

Vu notes, too, that just because something is technically good for you, doesn’t mean you should glob it on everything.

Nut butters are naturally high in calories, so if you are trying to lose weight, eating loads of peanut butter is not the best plan.

Aim for about two tablespoons per serving, which is approximately 190 calories, depending on the exact type of nut butter you are eating.

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