Nutrition · Vitamins
Vitamins in Ghee: How Much A, E and K a Spoon Really Gives
Ghee carries the fat-soluble vitamins of milk. USDA lists about 840 µg of vitamin A (RAE), 2.8 mg of vitamin E and 8.6 µg of vitamin K per 100 g of anhydrous butter oil. A teaspoon (about 5 g) gives roughly 42 µg of vitamin A — about 5–6% of an adult’s daily need — and only small amounts of E and K. Vitamin D in ghee is low and variable. Ghee helps you absorb these vitamins from vegetables too.
Quick take
- Vitamin A: ~840 µg/100 g; ~42 µg per teaspoon.
- Vitamin E: 2.8 mg/100 g; K: 8.6 µg/100 g.
- Vitamin D: low and variable.
- Fat helps you absorb vitamins from other foods.
“Ghee is rich in vitamins A, D, E and K” is a common line. The numbers are more modest.
We make A2 buffalo bilona ghee, so we have an interest here; figures are from our lab report and the cited sources.
Vitamins per 100 g and per teaspoon
| Vitamin | Per 100 g (USDA butter oil) | Per teaspoon (~5 g) |
|---|---|---|
| Vitamin A (RAE) | 840 µg | ~42 µg |
| Vitamin E | 2.8 mg | ~0.14 mg |
| Vitamin K | 8.6 µg | ~0.4 µg |
| Vitamin D | Low; not reliably listed | — |
USDA’s anhydrous butter oil is the closest standard entry to ghee. Amounts vary with feed, season and animal; our own lab report does not test vitamins, so we do not print vitamin claims for our batch.
Is that a lot?
The adult recommended intake of vitamin A is about 900 µg RAE for men and 700 µg for women (NIH). So a teaspoon of ghee gives about 5–6% — useful, not a main source. Carrots, leafy greens, mango and milk itself add far more.
Buffalo ghee and vitamin A
Buffalo convert yellow beta-carotene into colourless vitamin A, so buffalo ghee is white but not vitamin-poor; cow ghee holds some beta-carotene instead (why buffalo ghee is white, why buffalo milk is white).
The bigger benefit: absorption
Vitamins A, D, E and K and carotenoids need fat to be absorbed. A spoon of ghee in sabzi or dal helps your body take up those vitamins from the vegetables — arguably ghee’s most useful vitamin role.
What ghee does not have
Almost no vitamin C, B vitamins, calcium or iron — those stay in the non-fat part of milk (calcium in milk). Full nutrition: ghee nutrition facts. Omega-3: is ghee rich in omega-3?
Sources & references
Frequently asked questions
Which vitamins are in ghee?
Fat-soluble vitamins A, E and K, and small, variable amounts of D.
How much vitamin A is in a teaspoon of ghee?
About 42 micrograms, roughly 5 to 6% of an adult's daily need.
Is ghee a good source of vitamin D?
No, vitamin D in ghee is low and variable.
Does buffalo ghee have vitamin A even though it is white?
Yes; buffalo convert beta-carotene into colourless vitamin A.
Real ghee, real numbers
A2 Farmer Buffalo Bilona Ghee — A2A2 confirmed by PCR, 99.76% milk fat, hand-churned and glass-packed. From ₹799.
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