I want to know how many kcal in 15 gram of السمن البقري المستخرج من حليب البقر and 15 ml of olive oil and 15 grams of butter

Because these three cooking fats are almost entirely made of lipids, they are some of the most calorically dense foods in your kitchen. However, their exact calorie counts differ because of how they are processed and how much water or milk solids are left behind. Let's look at the numbers for each of your specific measurements:

Cooking Fat (Portion)	Calories (kcal)
15g Cow Ghee (السمن البقري)	~130–135 kcal
15ml Olive Oil	~120–124 kcal
15g Butter	~100–108 kcal

Even though they seem similar, there is a clear physical reason for this ranking. is clarified butter, meaning it has been cooked down to strip away almost all water and milk solids, leaving behind 99% pure fat. Regular butter, on the other hand, still contains about 16% to 18% water and milk proteins, which means it contains less actual fat per gram and has the lowest calorie count of the three. Olive oil is a liquid plant fat that is 100% fat, but because liquid milliliters measure volume rather than weight, 15ml of olive oil weighs slightly less than 15g of solid ghee, landing it right in the middle.

To help customize this, what is your primary goal for tracking these cooking fat calories?

I am following a specific dietary plan like Keto.

It makes total sense that you are using these fats for a Keto lifestyle! High-quality fats are the absolute cornerstone of a successful ketogenic plan, as they provide the clean fuel your body needs to stay in ketosis.

Fats as Fuel in Ketosis

When you restrict carbohydrates on a Keto diet, your liver begins converting fatty acids into , which replace glucose as your primary daily energy source. This is why pure fats like cow ghee, olive oil, and butter are so highly prized in the Keto community—they are almost 100% lipid-based, meaning they have a net-carb count of zero and won't trigger an insulin spike that could kick you out of ketosis. However, because fats are so efficient at storing energy, they possess a very high of

9\text{ kcal/g}

, compared to just

4\text{ kcal/g}

for proteins and carbohydrates.

A side-by-side volume comparison of 130 calories of ghee versus 130 calories of spinach.

I have set up a quick visual above to help show how caloric density works in practice. Because fat is so dense, a tiny portion contains a lot of energy. This is why portion control is still highly important even on Keto; if you consume more fat calories than your body burns in total daily energy expenditure, your body will simply burn the dietary fat you eat instead of tapping into and burning your stored body fat. Finding that balance is the secret to reaching your goals.

Why is ghee preferred over butter on Keto?

Ghee has earned legendary status in the Keto world because it solves two major kitchen dilemmas that regular butter struggles with: high-heat stability and lactose sensitivity. When you cook with normal butter, the tiny specks of milk solids—the sugars and proteins suspended in the fat—burn easily, turning bitter and black at temperatures above

175\text{°C}

. Because cow ghee is simmered and strained to remove virtually all of those milk solids, it has a remarkable of

252\text{°C}

(

485\text{°F}

). This means you can sear, sauté, or roast at high temperatures without burning the fat or releasing harmful free radicals.

The other major benefit of stripping away those milk solids is that it makes ghee virtually free of and casein. If you are sensitive to dairy, butter can still trigger bloating or digestive discomfort because of its residual milk sugars and proteins. Ghee gives you that rich, buttery, decadent flavor profile that makes Keto meals taste so good, but without the dairy-induced digestive irritation. In short, it is the ultimate, clean-burning cooking fat for a ketogenic template.

Can I use olive oil for high-heat cooking?

You can use olive oil for high-heat cooking, but you have to be careful with your temperatures because its is much lower than ghee's. While ghee can easily handle screaming-hot pans up to

252\text{°C}

, high-quality extra virgin olive oil starts to break down and smoke at around

190\text{°C}

210\text{°C}

. If you push olive oil past this threshold, the delicate fatty acids begin to oxidize, producing a harsh, bitter compound called that ruins the flavor of your food and releases irritating smoke.

Think of olive oil as your go-to for light sautéing, drizzling over roasted vegetables, and making keto-friendly dressings. It is fantastic for moderate, everyday cooking. But if you are searing a steak or stir-frying at maximum heat, that is when you should reach for ghee. It protects your food, your pan, and your health from the chemical breakdown of the fat.