Buttermilk is the tangy, slightly acidic liquid dairy product that remains after churning cream into butter, though most commercial versions are cultured from low-fat milk. It is widely used in baking — pancakes, quick breads, and marinades — where its acidity reacts with baking soda and tenderises proteins. Per 100 g, buttermilk provides 50 kcal, 3.3 g of protein, 1.1 g of fat, and 4.9 g of carbohydrates with no dietary fibre. Notable minerals include 147 mg of potassium, 115 mg of calcium, and 105 mg of sodium per 100 g. It also contributes 17.7 mg of choline and 14 mcg of vitamin A. Buttermilk is compatible with vegetarian, pescatarian, gluten-free, keto, and Mediterranean dietary patterns.
How many calories in buttermilk?
Buttermilk contains 50 kcal per 100 g, making it relatively low in calories among dairy drinks. A typical 240 ml cup weighs around 245 g, coming to approximately 123 kcal.
How much calcium is in buttermilk?
Buttermilk provides 115 mg of calcium per 100 g. A standard cup serving (around 245 g) would contribute roughly 282 mg of calcium.
Is buttermilk keto-friendly?
Buttermilk is listed as keto-compatible, with only 4.9 g of carbohydrates per 100 g and 1.1 g of fat. It can fit into a ketogenic diet in moderate amounts, though portion size matters given the carbohydrate content comes entirely from sugars.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 387 kcal |
| Protein | 34.3 g |
| Fat | 5.8 g |
| Carbs | 49.0 g |
| Sugars | 49.0 g |
| Fiber | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 3.6 g |
| Monounsaturated | 1.7 g |
| Polyunsaturated | 0.21 g |
| Omega-3 | 0 g |
| Cholesterol | 69.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 1184 mg |
| Iron | 0.30 mg |
| Magnesium | 110 mg |
| Phosphorus | 933 mg |
| Potassium | 1592 mg |
| Sodium | 517 mg |
| Zinc | 4.0 mg |
| Copper | 0.11 mg |
| Manganese | 0.023 mg |
| Selenium | 20.3 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 49.0 mcg |
| Retinol | 48.0 mcg |
| Vitamin C | 5.7 mg |
| Vitamin D | 0.50 mcg |
| Vitamin E | 0.10 mg |
| Vitamin K | 0.40 mcg |
| Thiamin (B1) | 0.39 mg |
| Riboflavin (B2) | 1.6 mg |
| Niacin (B3) | 0.88 mg |
| Pantothenic acid (B5) | 3.2 mg |
| Vitamin B6 | 0.34 mg |
| Folate (B9) | 47.0 mcg |
| Vitamin B12 | 3.8 mcg |
| Choline | 119 mg |
Other cooking states of Buttermilk
Raw buttermilk (50 kcal).
