One tablespoon of this ghee has about 112–130 calories, ~13 g fat with ~8 g saturated fat, zero carbs, and a small vitamin A boost.
Teaspoon
Tablespoon
100 g
Small Spoon
- Measure 1 tsp for tadka
- Boost aroma without heaviness
- Easy portion control
Light touch
Cooking Spoon
- Use 1 tbsp for frying eggs
- Good for high heat
- Zero lactose solids
Everyday
Large Batch
- 100 ml for sweets
- Plan calories up front
- Label shows vitamin A
Festive
What’s In A Spoon Of Amul Cow Ghee
This Indian clarified butter is almost pure fat with zero carbs and nearly no protein. A 1 tablespoon serving lands around 112 calories on the USDA database, and branded jars often print about 130 calories for the same spoon. The spread comes with cholesterol, a modest dose of vitamin A, and a fatty-acid profile dominated by saturated types, with a smaller share of oleic and a trace of linoleic and alpha-linolenic.
Below is a quick size-by-size view so you can eyeball portions without weighing every dish.
| Serving Size | Calories | Total Fat (g) |
|---|---|---|
| 1 teaspoon (5 g) | 45–50 | ~5 |
| 1 tablespoon (13–14 g) | 112–130 | ~13 |
| 2 tablespoons | 224–260 | ~26 |
| 100 g | ~900 | ~100 |
| 100 ml (label) | 814 | 90.5 |
Nutrition Facts For Amul-Brand Ghee (Straight From The Label)
Most tins list fat near 90.5 g per 100 ml with vitamin A around 700 micrograms. That vitamin A is fat-soluble retinol, which rides along with the butterfat. Per spoon, the values shrink down: roughly 107 micrograms retinol activity equivalents per tablespoon in the USDA listing, with monounsaturated fat a bit under 4 g and polyunsaturated under 0.5 g.
Saturated Vs Unsaturated: How The Spoon Splits
A typical tablespoon carries close to 8 g of saturated fat, with palmitic and stearic as the heavy hitters and myristic plus short-chain fats like butyric showing up in smaller amounts. The same spoon usually brings about 3.6 g oleic (monounsaturated) and under half a gram linoleic plus a trace of omega-3 ALA. That split explains the firm texture at room temp and why it behaves like butter oil in a hot pan.
Calories In Context
If you eat near 2,000 calories a day, a single spoon uses up a chunk of a typical saturated fat budget. Many heart groups suggest capping saturated fat to a small slice of the day’s energy; the American Heart Association puts a conservative line at less than 6% of calories, which is about 13 g per 2,000-calorie pattern. That framing helps plan how many spoons fit your plate. Logging teaspoons for a week teaches honest portions.
Why Cooks Reach For It
Clarified butter resists burning thanks to its high smoke point and lack of milk solids. That makes it handy for tadka, searing, and shallow frying where regular butter darkens fast. The nutty aroma also pairs well with rotis, rice, and sweets, so even a teaspoon can change a dish.
Heat, Aroma, And Shelf Life
Since water and lactose solids are skimmed off, the oil stays shelf-stable for months when kept clean and dry. The aroma intensifies as it warms, so small amounts go a long way. That also means you can finish a dal with a half-teaspoon and still get a big flavor lift.
Portion Planning That Works Day To Day
Here are practical ranges that keep the math simple in a busy kitchen.
| Use Case | Amount | Why It Fits |
|---|---|---|
| Tadka for 2 servings | 1–2 tsp | Flavor pop; modest calories |
| Fry 2 eggs | 1 tbsp | Enough fat to coat the pan |
| Sear paneer cubes | 1.5–2 tbsp | High heat stability |
| Finish dal or khichdi | 1/2–1 tsp | Aroma without heaviness |
| Make halwa (small batch) | 60–100 ml | Traditional texture |
Label Tips When You Buy
Scan for the fat number per 100 ml and the vitamin A figure. Large tins often show 90.5 g total fat and 700 micrograms vitamin A for every 100 ml. If your jar lists per 100 g, the numbers will look similar because this oil is dense. Date, packaging, and a sealed lid matter more for freshness than refrigeration.
How It Compares With Butter
Both come from cream. The clarified version removes water and milk solids, which bumps the smoke point and strips lactose. Butter keeps some water and milk sugars, so it browns earlier and carries a milkier taste. On calories, both hover around a tablespoon delivering over 100 calories; the clarified option skews a touch higher on saturated fat per spoon.
Smart Ways To Keep Spoons In Check
Build a simple pattern: pick one “cooking spoon” moment in the day or split two “small spoon” moves across meals. Balance the rest of the day with foods rich in fiber and lean protein and use liquid oils like mustard or groundnut for the bulk of your fat needs. That way you enjoy the aroma while staying within a sensible fat budget.
Quick Math For Common Meals
Breakfast with two eggs fried in this oil and a paratha brushed with a teaspoon lands near 230–260 calories from fat just from the cooking fat. A lentil lunch tempered with a teaspoon adds 45–50 calories. A dinner finish with another half-teaspoon adds 20–25. Swapping one pan use to a liquid oil trims saturated fat without losing all the flavor.
Safety Notes And Who Should Be Cautious
People who track cholesterol or follow a heart-friendly pattern should mind the grams of saturated fat listed on the jar. Those with dairy allergies usually tolerate clarified butter because milk proteins are largely removed, but traces can remain, so medically diagnosed allergy calls for care. Always read the label and talk to a clinician if you’ve been advised to limit certain fats.
Storage And Handling
Keep the jar dry; use a clean spoon; close the lid promptly. A pantry shelf works. Cold storage can turn it rock-hard and makes scooping awkward. If you notice off smells or visible contamination, discard the jar and open a fresh pack.
Micronutrients And Fortification
Labels often display vitamin A because many Indian oils carry added fat-soluble vitamins. The figure on common tins sits near 700 micrograms per 100 ml, which translates to a modest bump per spoon. Vitamin D is sometimes added as well, though ghee naturally shows little to none in databases. Since these vitamins are fat-soluble, pairing the oil with foods already in your meal works fine; you do not need a separate fat source.
What The Numbers Mean For Daily Needs
Adults generally aim for vitamin A in the hundreds of micrograms per day depending on sex and life stage. A spoon of clarified butter contributes a small slice of that. The bigger swing factor in this food is the saturated fat grams, so most people plan it as a flavor tool rather than a primary calorie source.
How It Fits Different Eating Styles
Those who avoid lactose usually handle clarified butter since the milk solids are skimmed off. People who prefer plant-forward plates often keep a jar for tadka while cooking the rest of the day with groundnut, mustard, or sesame oils. Low-carb cooks value the zero-carb nature, while athletes care about calories per spoon during a bulk phase. For weight loss, the same jar can still sit on the counter; the trick is measuring spoons and balancing total fat across the day.
Cooking Techniques That Shine
Sear small cuts of meat or paneer without smoke. Temper whole spices until fragrant. Brush hot rotis for aroma. Brown halwa evenly without sticky pans. Drizzle a warm half-teaspoon over steamed rice for an instant lift. Each move uses heat stability and flavor density to your advantage.
Quick Pan Guide
Use low to medium heat for tadka to guard against scorching spices. For searing, preheat the pan until a drop of water dances, then add the fat and move quickly. Avoid reusing browned fat from sweets for frying; sugar residues burn easily.
Cost-Per-Use And Sizing
Big tins look economical, but a sticky or wet spoon can shorten the life of a jar. If your kitchen sees occasional use, a 500 ml pack prevents stale aromas. Daily users who cook for a family can step up to the 1 liter tin and decant part of it into a smaller container for quick access. Since a teaspoon delivers plenty of aroma, a single tin stretches across many meals.
Mistakes To Avoid
Eyeballing spoons over a hot pan leads to heavy pours. Measure first. Heating until the oil smokes wastes flavor. Keep the flame steady. Stacking this fat with cream-rich dishes can push saturated fat grams over your target. Balance the day with legumes, vegetables, and fish or eggs. Scooping with a wet spoon invites spoilage; keep moisture away from the jar.
Method: Where These Numbers Come From
For the calorie and fat totals per spoon, this guide pulls from a public nutrition database for clarified butter and cross-checks against the brand label, which lists values per 100 ml. The fatty-acid split and vitamin A line come from the same database entry. The saturated fat limits mentioned above are lifted from heart-health recommendations. Each source aligns with common label laws and gives you realistic spoon-level math. Numbers were checked before publishing.