5 Reasons Why Cooking With Ghee Is Better Than You Think

Ghee has a reputation problem in Ireland, and it is an unfair one. For decades it was dismissed as an exotic ingredient with no relevance to Irish cooking, or lumped in with the oversimplified narrative that all saturated fats are harmful. Neither characterisation was ever quite right, and neither holds up in 2026 against the weight of culinary experience and updated nutritional science.

Here are five honest, practical reasons why cooking with ghee deserves more space in your kitchen, from the team at Asian House in Dublin where we sell it to hundreds of home cooks every week across all communities.

Reason 1: The Smoke Point Is Genuinely Game-Changing

The smoke point of regular unsalted butter is approximately 150 to 175 degrees Celsius. Most searing, frying, and tarka cooking happens well above this temperature. When butter is pushed past its smoke point, it burns. The milk solids char. The fat breaks down into acrolein and other compounds that taste bitter and are not good for you.

Ghee has a smoke point of approximately 250 degrees Celsius. This is because the clarification process removes the milk solids that burn at lower temperatures, leaving only the pure fat which is significantly more heat-stable. At 250 degrees, you can sear meat, fry spices in a hot tarka, and deep fry without the fat breaking down.

In practical Irish kitchen terms: if you have ever burned your butter while cooking, switched to ghee. You will notice the immediate difference in how much more control you have over the heat without the fat giving you a black smoke signal.

Ghee’s smoke point (approx. 250 degrees C) is higher than refined coconut oil (200 degrees C), standard vegetable oil (220 degrees C), and olive oil (190 to 210 degrees C). For high-heat Indian cooking it is one of the most suitable fats available.

Reason 2: Many Lactose-Intolerant People Can Use It

This is the reason that has opened ghee to an entirely new audience in Ireland. Lactose intolerance is common across the Irish population and particularly prevalent in South Asian, East Asian, and African communities. Regular butter, milk, and cream all contain lactose and casein, the proteins responsible for most dairy intolerances.

Ghee is made by removing the milk solids from butter. Those milk solids contain virtually all the lactose and casein. What remains is pure fat. For most people with lactose intolerance or casein sensitivity, ghee is well tolerated because there is simply nothing left to trigger the intolerance.

This does not mean ghee is dairy-free (it is still derived from butter) or suitable for people with severe milk allergies who may react to trace amounts. But for the far larger group of people with mild to moderate lactose intolerance, ghee is often a practical alternative to butter that allows them to enjoy richer cooking without the digestive discomfort.

Reason 3: It Does Not Need Refrigeration

This sounds like a minor point until you think through its implications. Regular butter goes rancid at room temperature within days to a week. Ghee, with its water and milk solids removed, is shelf-stable at room temperature for up to twelve months when stored in a sealed jar away from light and heat.

In South Asian households this has always been understood. The brass ghee container on the kitchen counter is a permanent fixture, used daily without refrigeration. In an Irish kitchen this means you can keep a jar of ghee in the cupboard and use it freely without the fridge management that butter requires.

The stability comes from the low water activity of pure fat. Without water present, the oxidation and bacterial growth that cause rancidity proceed much more slowly. For Irish home cooks who go through fat slowly, this shelf stability is a practical advantage over butter.

Reason 4: The Flavour Is Genuinely Unique and Addictive

People who switch to ghee for practical reasons (smoke point, lactose intolerance, shelf life) very often stay with it for flavour reasons. Ghee does not taste like melted butter. The heating process during clarification triggers Maillard reactions in the milk solids before they are removed, producing complex aromatic compounds that give ghee its characteristic nutty, slightly sweet, caramelised quality.

A teaspoon of ghee on freshly made chapati is one of the most satisfying things you can eat. Ghee added to dal creates an aromatic richness that no other fat matches. Halwa made with ghee has a depth that is entirely absent when the fat is substituted. In biryani, ghee drizzled over the rice before sealing the pot perfumes the whole dish from the inside during dum cooking.

Once you cook seriously with ghee, it is very difficult to go back to butter for these applications. The flavour contribution is simply different and, for this style of cooking, better.

Reason 5: It Contains Nutrients Removed From Regular Butter Processing

This reason requires the most nuance because ghee is not a health food in the sense of being low-calorie or nutritionally lightweight. It is pure fat. But within that fat there are several compounds worth understanding.

Ghee made from butter from grass-fed cows contains conjugated linoleic acid (CLA), a naturally occurring fatty acid that has been studied for anti-inflammatory properties. It also contains butyrate, a short-chain fatty acid that is the primary fuel source for the cells lining the colon and has been studied for its role in gut health. The fat-soluble vitamins A, D, E, and K2 are present, with K2 being particularly significant as it is difficult to obtain from most dietary sources and plays a role in calcium metabolism.

The fat profile of ghee includes both saturated and unsaturated fats. The short and medium-chain fatty acids in ghee are metabolised more efficiently by the body than long-chain fats, which is why ghee is sometimes described as more easily digestible than other fats. This does not mean eating unlimited quantities is beneficial, but it does mean the characterisation of ghee as simply a harmful saturated fat ignores a more complex nutritional reality.

Ghee is not a low-calorie food and should be used in reasonable quantities as part of a balanced diet. One teaspoon (approximately 5g) contains around 45 calories. Used as a cooking fat in the quantities typical of South Asian cooking, it contributes flavour and nutrition rather than excessive calories.

How to Start Using Ghee in Your Irish Kitchen

• Replace butter for tarka: heat ghee in a small pan, add cumin seeds, let them sizzle and pop, then pour over dal or rice. The flavour bloom from ghee-cooked whole spices is transformative.
• Brush chapati with ghee instead of butter: the flavour difference is immediate and significant.
• Use ghee for high-heat searing: chicken thighs, lamb, paneer. The smoke point means you can get a proper sear without the fat burning.
• Add a small spoonful to biryani before the dum stage: it perfumes the rice from the inside during cooking.
• Replace butter in halwa, ladoo, or any Indian sweet: ghee is the only traditional fat for these and the flavour is irreplaceable.

Where to Buy Ghee in Dublin

Asian House at 71 Belmayne Ave, Belmayne, Dublin 13, D13 W7PR stocks ghee in the Oil and Ghee section, available in multiple sizes and brands. Visit in-store or shop at asianhouse.ie. Phone (01) 829 6460. Click and Collect from 149 Phibsborough Rd, D07X033 (2pm to 9pm).

Frequently Asked Questions

Is ghee better than olive oil for Indian cooking?

For traditional Indian cooking, ghee is more appropriate than olive oil for most applications. Ghee’s higher smoke point makes it better for tarka and high-heat cooking. Olive oil has a different flavour profile that is not traditional in Indian cuisine, though it is a reasonable substitute for low-heat preparations.

How much ghee should I use per day?

Most nutritionists suggest treating ghee like any cooking fat: use in moderate amounts as part of a balanced diet. One to two teaspoons per day in cooking is typical in traditional South Asian household usage.

Can I use ghee for baking?

Yes. Ghee works well in baking, particularly for Indian sweets and biscuits. For Western baking, the reduced water content means you may need to adjust recipes slightly. Start by using about 25 percent less ghee than the butter quantity called for.

Shop Ghee at Asian House Dublin   asianhouse.ie   Oil and Ghee Section

71 Belmayne Ave, Belmayne, Dublin 13, D13 W7PR   Phone: (01) 829 6460   Mobile: (089) 9660503

Click and Collect: 149 Phibsborough Rd, D07X033 (2pm to 9pm)   Delivery: 2pm to 10pm daily   asianhouse.ie@gmail.com