Buttermilk
A tangy cultured milk used for baking and cooling drinks.
Nutrition per 100 g
Standardised to 100 g of buttermilk for fair comparison. Typical serving: 250 ml (250 g) — 98 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 39 kcal | 98 kcal | 100 kcal |
| Protein | 3.2 g | 8 g | 8.2 g |
| Carbohydrate | 4.8 g | 12 g | 12.2 g |
| Fat | 0.9 g | 2.2 g | 2.2 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of buttermilk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 14 µg | 35 µg | 2% |
| Vitamin C | 1 mg | 2.5 mg | 1% |
| Vitamin D | 0.025 µg | 0.063 µg | <1% |
| Vitamin E | 0.05 mg | 0.13 mg | <1% |
| Vitamin K | 0.1 µg | 0.25 µg | <1% |
| Thiamin | 0.034 mg | 0.085 mg | 3% |
| Riboflavin | 0.15 mg | 0.38 mg | 12% |
| Niacin | 0.058 mg | 0.14 mg | <1% |
| Vitamin B6 | 0.034 mg | 0.085 mg | 2% |
| Folate | 5 µg | 12.5 µg | 1% |
| Vitamin B12 | 0.22 µg | 0.55 µg | 9% |
| Pantothenic acid | 0.28 mg | 0.7 mg | 6% |
| Choline | 17.7 mg | 44.3 mg | 3% |
| Minerals | |||
| Calcium | 116 mg | 290 mg | 9% |
| Iron | 0.05 mg | 0.13 mg | <1% |
| Magnesium | 11 mg | 27.5 mg | 3% |
| Phosphorus | 89 mg | 223 mg | 7% |
| Potassium | 151 mg | 378 mg | 3% |
| Sodium | 148 mg | 370 mg | 6% |
| Zinc | 0.42 mg | 1.1 mg | 4% |
| Selenium | 2 µg | 5 µg | 4% |
| Copper | 0.011 mg | 0.028 mg | 1% |
| Manganese | 0.002 mg | 0.005 mg | <1% |
Source: USDA FoodData Central — Milk, buttermilk, fluid, cultured, lowfat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat buttermilk?
- Lower in fat than whole milk with the same protein.
- Acidity tenderises baked goods and marinades.
How to include it
- Marinate chicken before roasting.
- Use in pancakes, soda bread and cold soups.
Things to consider
- Higher in sodium than plain milk.
- Not all commercial versions contain live cultures.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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- kcal
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- protein
- 4 g
- fibre
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Milk
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- kcal
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- fibre
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Yogurt
Plain set yogurt (dahi): an everyday cultured milk, milder and cheaper than strained Greek yogurt.
- kcal
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