A2 Ghee Nutrition Facts: Complete Nutritional Profile & Calories
A2 Ghee Nutritional Value Per Tablespoon (14g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 112-120 kcal | ~6% |
| Total Fat | 14 g | ~18% |
| Saturated Fat | ~9 g | ~45% |
| Monounsaturated Fat | ~4 g | — |
| Polyunsaturated Fat | ~0.5 g | — |
| Carbohydrates | 0 g | 0% |
| Sugar | 0 g | 0% |
| Protein | 0 g | 0% |
| Cholesterol | ~33 mg | ~11% |
| Vitamin A | 350-450 IU | ~8-10% |
| Vitamin D | 12-18 IU | ~3% |
| Vitamin E | Present | ~2% |
| Vitamin K2 | 5-10 mcg | ~7% |
*Daily Values are approximate, based on a 2,000-calorie diet. Values vary by cow breed, diet, and production method.
Key Bioactive Compounds in A2 Ghee
Butyric Acid (800-1200 mg per tbsp)
A short-chain fatty acid that's the primary fuel for gut lining cells. It supports gut health, reduces inflammation, and nourishes the Gut Microbiome. A2 Bilona Ghee is particularly rich in butyric acid due to the fermentation step.
CLA — Conjugated Linoleic Acid
A beneficial fatty acid linked to fat metabolism, immune support, and anti-inflammatory effects. Grass-fed Gir cow ghee contains significantly more CLA than grain-fed commercial ghee.
Omega-3 & Omega-6 Fatty Acids
Essential fatty acids important for brain health, heart health, and reducing inflammation. Grass-fed A2 Ghee has a healthier omega-3 to omega-6 ratio.
Fat-Soluble Vitamins (A, D, E, K)
A2 Ghee is one of nature's best sources of these vitamins, delivered in a fat matrix that maximizes absorption.
The Fatty Acid Profile of A2 Ghee
| Fatty Acid Type | Approx % | Role |
|---|---|---|
| Saturated Fats | ~62% | Stable energy, heat-stable cooking |
| Monounsaturated Fats | ~28% | Heart health |
| Polyunsaturated Fats | ~4% | Essential fatty acids |
| Short-chain (incl. butyric) | ~4-6% | Gut health, quick energy |
What A2 Ghee Does NOT Contain
- Lactose: Removed during the ghee-making process — suitable for many lactose-sensitive people
- Casein: Milk solids are removed, leaving pure butterfat
- BCM-7: A2 milk from Gir cows doesn't produce this inflammatory peptide
- Sugar or carbs: Zero carbohydrates
- Trans fats: No artificial trans fats (when pure and natural)
A2 Ghee vs Regular Ghee: Nutritional Comparison
| Nutrient | A2 Bilona Ghee | Regular Commercial Ghee |
|---|---|---|
| Butyric Acid | Higher (800-1200mg) | Lower |
| CLA | Higher (grass-fed) | Lower (grain-fed) |
| Omega-3 | Higher | Lower |
| Vitamins A & D | Higher | Lower |
| BCM-7 | None | May be present (A1) |
Is A2 Ghee Healthy?
Yes, when consumed in moderation. A2 Ghee is nutrient-dense, providing healthy fats, fat-soluble vitamins, and beneficial compounds like butyric acid and CLA. Its high smoke point (230-250°C) makes it ideal for cooking, and it's free from lactose, casein, and BCM-7. The recommended amount for most healthy adults is 1-3 teaspoons (5-15g) per day as part of a balanced diet.
Smoke Point and Cooking Properties
- Smoke point: 230-250°C (one of the highest of any cooking fat)
- Heat stability: Saturated fats resist oxidation at high heat
- Shelf life: Long shelf life without refrigeration (when pure)
- Ideal for: Frying, sautéing, tadka, deep-frying, baking
Frequently Asked Questions
How many calories are in A2 Ghee?
One tablespoon (14g) of A2 Ghee contains approximately 112-120 calories, almost entirely from fat (14g). One teaspoon (5g) contains about 40-45 calories. A2 Ghee has zero carbs, sugar, and protein.
What vitamins are in A2 Ghee?
A2 Ghee contains fat-soluble vitamins A (350-450 IU/tbsp), D (12-18 IU/tbsp), E, and K2 (5-10 mcg/tbsp). These are delivered in a fat matrix that maximizes absorption, making A2 Ghee one of nature's best sources of these vitamins.
Does A2 Ghee contain lactose?
No. The ghee-making process removes lactose and casein (milk solids), leaving pure butterfat. This makes A2 Ghee suitable for many lactose-sensitive people. Those with severe dairy allergies should still consult a doctor.
How much fat is in A2 Ghee?
One tablespoon (14g) contains about 14g of total fat: ~9g saturated, ~4g monounsaturated, and ~0.5g polyunsaturated. It also contains beneficial short-chain fatty acids like butyric acid and CLA.
Is A2 Ghee nutritionally better than regular ghee?
Yes. A2 Bilona Ghee from grass-fed Gir cows has more butyric acid, CLA, omega-3, and vitamins A and D than regular commercial ghee, and contains no BCM-7. The Bilona Method and grass-fed cows make it more nutrient-dense.
How much A2 Ghee should I eat daily?
For most healthy adults, 1-3 teaspoons (5-15g) per day is ideal as part of a balanced diet. This provides the nutritional benefits while keeping calorie intake moderate. Those with specific health conditions should consult their doctor.