Ghee vs Olive Oil - What is the difference?

There are many varieties of oils and butters that you can cook with, each with its own unique properties, uses, and benefits. While olive oil has long been a popular cooking oil around the world, ghee is widely used in Asian cooking.

When it comes to frying, sautéing, dressing and marinating, nothing beats a dash of ghee or olive oil to bring out the natural flavors of your dish. So simple yet so effective, these tasty additions are sure to satisfy your taste buds.

But what is the difference between ghee and olive oil?

Apart from having different culinary uses, ghee is nothing more than clarified butter with a nutty flavor, while olive oil is extracted from whole olives and has a pungent and bitter taste that can vary in intensity.

In this article, we have broken down all aspects of ghee and olive oil to show you the main differences between these two products.

What is ghee?

Originally from India, ghee is a staple in Asian cuisine, just like olive oil is around the world.

Ghee is butter that is clarified and separated from milk solids and water. In other words, it is a clarified butter composed solely of fat. 

Ghee is usually clarified with cow’s milk butter. But it can also be made with buffalo milk butter or contain spices that give it unique flavor notes.

What is olive oil?

Obtained from olives, olive oil is considered one of the essential ingredients in any kitchen. From refined to extra virgin, this oil is almost irreplaceable for some cooks.

Olive oil is produced by pressing whole olives. This is what gives this oil a distinct flavor that is easily distinguished in any dish.

Olive oil is the finishing touch to many dishes, somehow making them complete with just a drizzle.

Ghee vs. Olive Oil - What’s the difference?

Ghee and olive oil, while interchangeable in some circumstances, are quite different in many ways.

Taste and flavor profile

The taste of ghee depends on the temperature at which it has been clarified.

A low fining temperature, such as 212°F or below, produces ghee butter that has a relatively milder flavor, often described as curdled. When butter is produced at 248°F or higher, the flavor is more prominent.

Unlike normal clarified butter, ghee cooks for a longer time. This gives it a nutty flavor by darkening the milk content in the butter. Some also describe the ghee favor as sweet and somewhat smoky.

It should be borne in mind that ghee produced at a low temperature retains its flavor for a few months. But when it starts to deteriorate, you’ll notice changes in flavor.

Ghee clarified at a higher temperature, on the other hand, maintains its qualities for longer.

The taste of olive oil depends on a number of factors, such as the type of olives that make it up, age, processing, etc.

In general, the flavor profile of olive oil is described as bitter, pungent, and pungent, but it can be much milder depending on the process used to extract it from the olives.

Uses of ghee versus olive oil

Ghee has many uses in cooking, especially in South Asian countries. Compared to oils, including olive oil, ghee is used in smaller quantities. It is pure fat and is used to enhance the flavors of the dish.

Since ghee is clarified butter, you may be wrong to think that it can be used like regular butter. Ghee is much fattier and won’t do for your morning toast.

The ghee is best used for stir-frying and pan-frying. It is also used for roasting. In Indian cuisine, ghee is often spread on naan or roti bread before serving.

Once you get used to using ghee in your regular cooking, it can be useful in stews and soups, as well as in specific baking recipes.

Olive oil has a wider range of uses and this is what makes it such a kitchen staple. From pasta and pizza to all kinds of salads, you can drizzle olive oil on top and take your dish to the next level.

Olive oil is also used to make marinades, dressings, and sauces . When it comes to cooking with heat, olive oil is best used for pan frying. 

As for frying, ghee can be used for this purpose. It will make food crispy and tasty. Olive oil, on the other hand, can be used for frying if it is light (refined) and has a higher smoke point (around 460°F).

Extra virgin olive oil is not suitable for frying. However, both ghee and olive oil can be used to season a cast iron skillet.

Can olive oil be substituted for ghee?

Because of its liquid texture and pure fat content, ghee is a better substitute for oils than butter, as some may think.

For example, you probably won’t spread it on your toast in the morning because it won’t behave like butter. Instead, you may end up with a soggy, greasy mess, just like you would if you were brushing with regular oil.

However, as we’ve mentioned, it will work great in naan or roti, as the oils complement the flatbreads. They cling to the surface to add flavor without leaching into the bread and ruining its texture.

You can also substitute olive oil for ghee in culinary tasks like pan frying. Ghee does not burn, even when cooked at high temperatures. It is also a good substitute for sesame oil.

smoking point

Olive oil and ghee are suitable for cooking on medium or high heat.

Ghee has an approximate smoke point of 482°F. As for olive oil, the smoke point largely depends on the type and quality of the oil.

While the smoke point of refined olive oil ranges from 390 to 470°F, virgin and extra virgin olive oil have a lower smoke point, ranging from 320 to 410°F.

Nutritional value

Ghee is made by clarifying butter from milk solids and any liquid content, leaving it in the form of pure fat. Thus, ghee does not contain carbohydrates.

A tablespoon of ghee clarified butter contains 15 g of fat. A tablespoon of ghee contains 9 g of saturated fat. Ghee is higher in monounsaturated fat and contains very little polyunsaturated fat.

The vitamin and mineral content of ghee depends to a large extent on the type of butter from which it has been clarified.

Olive oil, compared to ghee, contains much less saturated fat. The latter, if consumed more than necessary, will cause an increase in cholesterol levels.

Olive oil is higher in monounsaturated fats, which are healthy for you.

Both olive oil and ghee are high in calories. So if you are counting calories, you may need to limit your intake of these products.

Extra virgin olive oil is rich in antioxidants and contains moderate amounts of vitamin E and vitamin K.

Since you can use raw olive oil in many recipes, such as dressings or drizzling on dishes, it can be beneficial to your health. Extra virgin olive oil is undoubtedly richer in antioxidants and vitamins.

Here is a table that compares the nutritional value of a tablespoon of ghee and olive oil.

Which is healthier?

Although ghee and olive oil do not differ much in terms of the number of calories and fat grams, there are some differences in the content of these two ingredients.

Both ghee and olive oil stand out for different reasons and can be healthy if used in moderation.

Here are the health benefits of ghee:

• Contains all four fat-soluble vitamins (A, D, E, and K).
• It has anti-inflammatory properties.
• Ghee is a lactose-free alternative to butter.
• It is paleo friendly.

And these are some of the benefits of olive oil

• Contains higher amounts of healthy monounsaturated fats.
• It is rich in antioxidants and vitamin E.
• Extra virgin olive oil reduces inflammation.
• It is a vegetarian/vegan product.

Storage and shelf life

The shelf life of ghee is about 3 months if you store it in your pantry or somewhere cool and dry. You can continue to use the ghee butter after its expiration date if you keep the lid of the container tightly closed at all times.

You can also store the ghee in the fridge, where it will last up to 12 months. Ghee stored in the fridge changes its liquid texture and becomes solid.

The shelf life of an unopened bottle of olive oil is about 24 months. Once opened, you should consume it within a few months before its quality deteriorates. It can be used for up to 12 months if the bottle is tightly closed.

Like ghee, olive oil should also be kept in a dark and dry place. You can also store it in the fridge. Although doing this will not affect the quality of the oil, solidified olive oil is not as convenient to use as ghee, as the latter often comes in a jar.

Both ghee and olive oil are perishable and eventually go rancid.