Calories and Nutritions in Buttermilk

A 100g (3.5 oz) serving of low-fat cultured buttermilk contains 40 calories. A 100g (3.5 oz) serving of full-fat cultured buttermilk provides 60 calories.

One kilogram (1000g, 35.27 oz) of low-fat cultured buttermilk contains 400 calories. One kilogram (1000g, 35.27 oz) of full-fat cultured buttermilk provides 600 calories.

One glass (8 fl oz or 245g, 8.64 oz) of low-fat cultured buttermilk contains 98 calories. A glass of the same size of full-fat cultured buttermilk provides 147 calories.

Buttermilk provides some health benefits like supporting digestive health and offering essential nutrients due to its composition as a fermented dairy product. A list of the health benefits of buttermilk are shown below:

• Source of Probiotics: Cultured buttermilk is rich in probiotics, which are beneficial live bacteria that contribute to a healthy gut microbiome. A balanced gut microbiome is linked to improved digestion, enhanced nutrient absorption, and a stronger immune system. (Parvez, S., et al., 2006, "Probiotics and their fermented food products are beneficial for health").
• Good Source of Calcium and Phosphorus: Buttermilk provides significant amounts of calcium and phosphorus, two minerals that are essential for building and maintaining strong bones and teeth. (Heaney, R.P., 2006, "Bone health").
• Easier to Digest Than Regular Milk for Some: The fermentation process breaks down some of the lactose (milk sugar) in buttermilk, which may make it easier to digest for individuals with mild lactose intolerance compared to regular milk. (Vesa, T.H., et al., 2000, "Lactose intolerance").
• Provides High-Quality Protein: Buttermilk is a good source of protein, which is vital for building and repairing tissues, supporting muscle maintenance, and contributing to feelings of fullness, which can aid in appetite control.
• Rich in Riboflavin (Vitamin B2) and Vitamin B12: It is a good source of several B vitamins, including riboflavin, which is important for energy metabolism, and Vitamin B12, which is crucial for nerve function and red blood cell formation.
• Lower in Fat and Calories Than Whole Milk: Low-fat buttermilk is lower in fat and calories than whole milk while still providing many of the same key nutrients, making it a lighter dairy option.

Buttermilk has been known to cause some unwanted effects like digestive issues for those with lactose intolerance and potential for high sodium content in some commercial products due to its dairy nature and processing. A list of the downsides of buttermilk are shown below:

• Contains Lactose: While lower in lactose than regular milk, buttermilk still contains lactose and can cause digestive symptoms like bloating, gas, and diarrhea in individuals with moderate to severe lactose intolerance.
• Sodium Content: Commercially prepared buttermilk contains a notable amount of sodium, with a one-cup serving providing over 10% of the recommended daily value. High sodium intake is linked to increased blood pressure.
• Dairy Allergy: Buttermilk contains milk proteins (casein and whey), which can trigger allergic reactions in individuals with a milk allergy. These reactions can range from mild to severe.
• Limited Availability of Traditional Buttermilk: True traditional buttermilk, the liquid left over from churning butter, is less common in most commercial stores. The more widely available "cultured buttermilk" is made by adding bacterial cultures to low-fat milk, which has a similar but not identical profile to the traditional version.
• Fat Content in Full-Fat Varieties: Full-fat buttermilk contains saturated fat, which should be consumed in moderation as part of a heart-healthy diet.

Yes, buttermilk can contribute to weight gain if it adds excess calories, but it can potentially support weight loss if it replaces higher-calorie beverages or foods and its protein content aids satiety. As a low-calorie, high-protein beverage (in its low-fat form), it can be a useful tool for weight management by helping you feel full on fewer calories. For example, a study on dairy protein showed that it can increase satiety and reduce food intake at the next meal. (Douglas, A., et al., 2013, "The effects of a high-protein breakfast on the appetitive, hormonal and neural signals controlling energy intake regulation in overweight/obese, 'breakfast-skipping,' late-adolescent girls"). However, because it contains calories (98 calories per cup of low-fat buttermilk), consuming it in large quantities in addition to a person's regular calorie needs will lead to a calorie surplus and subsequent weight gain. It is not a "weight loss" food on its own but can be a component of a weight loss diet.

Yes, for most people, buttermilk can be a good and nutritious beverage choice when consumed in moderation. It is a good source of protein, calcium, phosphorus, and several B vitamins, which are important for bone health, muscle function, and energy metabolism. (Gaucheron, F., 2005, "The minerals of milk"). As a fermented food, cultured buttermilk contains probiotics that can support a healthy gut microbiome, which is linked to numerous aspects of overall health, including digestion and immunity. (Marco, M.L., et al., 2017, "Health benefits of fermented foods: microbiota and beyond"). However, it's important to be mindful of the sodium content in commercial buttermilk and to choose low-fat or non-fat versions to limit saturated fat intake. Individuals with milk allergies should avoid it, and those with lactose intolerance may need to consume it cautiously. For others, a daily serving (e.g., one cup) can be a beneficial part of a balanced diet. (Astrup, A., 2014, "Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies" - while about yogurt, the principles for fermented dairy apply).

Yes, buttermilk, particularly low-fat cultured buttermilk, is generally considered a healthy beverage. Its healthiness stems from being a nutrient-dense food that is relatively low in calories and fat while providing high-quality protein and essential micronutrients. Buttermilk is an excellent source of calcium and phosphorus, which are vital for bone density and strength. (Weaver, C.M., 2014, "Dairy and bone health"). As a fermented dairy product, it contains probiotics that are beneficial for gut health, aiding digestion and supporting the immune system. (Huth, P.J. & Park, K.M., 2012, "Influence of dairy product and milk fat consumption on cardiovascular disease risk: a review of the evidence"). For weight loss, the protein in buttermilk can promote satiety, helping to control appetite. While it contains sodium and saturated fat (in full-fat versions), choosing low-fat options and consuming it in moderation allows it to be a healthy part of a balanced diet for individuals without dairy allergies or severe lactose intolerance.

A person can drink one to two cups (8-16 fl oz or 245-490g) of buttermilk per day as part of a healthy diet. There is no official recommendation specifically for buttermilk, but this amount aligns with general dietary guidelines for dairy consumption. Drinking buttermilk daily can offer several benefits, including providing a steady source of probiotics to support gut health, contributing significantly to daily calcium and protein needs for bone and muscle maintenance, and offering a lower-calorie, refreshing beverage option compared to sugary drinks or whole milk. It is generally okay to drink buttermilk every day, provided you are not lactose intolerant or allergic to milk protein, and you choose low-fat versions to manage saturated fat intake while being mindful of the sodium content in your overall diet.

The nutrients in buttermilk can support either weight loss or weight gain depending on how it is used within the overall diet. For weight loss, the most beneficial nutrient in buttermilk is protein. Protein is known to be more satiating than carbohydrates or fats, meaning it helps you feel fuller for longer. This can lead to a natural reduction in overall calorie intake throughout the day, which supports weight loss. (Paddon-Jones, D., et al., 2008, "Protein, weight management, and satiety"). The relatively low calorie count of low-fat buttermilk also makes it a good choice to meet protein needs without consuming excess calories.

For weight gain, the key buttermilk benefits for weight are its contribution of calories, protein, and carbohydrates. While not extremely high in calories, consuming buttermilk in addition to regular meals can add extra calories to create the surplus needed for weight gain. The protein supports the growth of muscle mass, which is a desirable component of healthy weight gain. The carbohydrates provide energy. To use buttermilk for weight gain, one might choose full-fat versions and incorporate it into higher-calorie preparations like smoothies with added fats and proteins. (National Health Service, UK, "How to gain weight safely").

The calorie content of liquid buttermilk changes primarily based on its fat content. Low-fat cultured buttermilk, the most common type found in stores, is the lowest in calories among the common liquid varieties, containing 40 calories per 100g. Full-fat cultured buttermilk is higher in calories due to its higher fat content, providing 60 calories per 100g. Traditional buttermilk, which is the liquid byproduct of butter churning, is often slightly lower in calories than even commercial low-fat versions, typically around 35 to 45 calories per 100g, as it is naturally very low in fat. The most calorie-dense form is powdered buttermilk, which contains around 400 calories per 100g in its dry state due to the complete removal of water. However, once reconstituted with water to the consistency of liquid buttermilk, its caloric value becomes comparable to that of fresh low-fat cultured buttermilk.

A 100g (3.5 oz) serving of low-fat cultured buttermilk contains 4.8g of lactose.

Yes, the process of baking affects the macros of buttermilk, but not in the way one might think; the macronutrients themselves are not destroyed, but their concentration and chemical nature can change. When you use one cup of buttermilk (98 calories, 8.1g protein, 11.8g carbs, 2.2g fat) in a recipe like a cake or biscuits, that exact amount of protein, carbohydrate, and fat is added to the total macros of the dish.

During baking, two things happen. First, water from the buttermilk evaporates, so the finished product becomes more nutrient-dense per gram than the wet batter was. Second, the proteins in the buttermilk denature and coagulate, contributing to the structure and crumb of the baked goods alongside the gluten from the flour. The carbohydrates (lactose) can participate in Maillard browning reactions with proteins, contributing to color and flavor. The fat globules disperse and contribute to tenderness. So, while the total grams of macros you added from the buttermilk are still accounted for in the final dish (minus any tiny losses), they are now part of a more complex, dehydrated food matrix. The macros of the buttermilk have been incorporated and transformed, not eliminated.

The origin of buttermilk is directly tied to the process of butter making and dates back thousands of years to the early days of dairy farming. True, traditional buttermilk is the thin, tangy liquid that remains after cream has been churned to separate out the solid butterfat. Before the advent of pasteurization and mechanical cream separation, cream would often be left to sit for a period, allowing natural, lactic acid-producing bacteria to begin fermentation. This culturing process not only slightly soured the cream but also made the churning process more efficient by helping the fat globules clump together. The resulting liquid leftover, or "buttermilk," was low in fat but rich in protein, vitamins, minerals, and beneficial probiotic cultures.

This nutritious byproduct was never wasted; it was used as a refreshing beverage, a starter for other cultured dairy products, and as a key ingredient in baking. A quintessential dish that highlights buttermilk's unique properties is the American "Buttermilk Biscuit." In this Southern staple, the acidity of the buttermilk reacts with a leavening agent like baking soda, creating carbon dioxide gas that results in a light, fluffy, and tender texture that is difficult to achieve with plain milk. This simple chemical reaction, harnessed by home cooks for generations, showcases how this ancient, humble byproduct became a cornerstone of regional comfort food and baking science. The "cultured buttermilk" widely available in supermarkets today is a modern recreation of this, made by adding live bacterial cultures to low-fat milk to simulate the tangy flavor and composition of the traditional version.