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Buttermilk

Dairy

Buttermilk

A tangy, probiotic-rich fermented dairy drink made from low-fat milk.

A fermented dairy drink traditionally made from the liquid left behind after churning butter, but today mostly produced by adding lactic acid bacteria to low-fat milk.

low-fat probiotic dairy beverage

Typical serving · 245g

Common varieties · cultured low-fat buttermilk, cultured whole milk buttermilk, traditional buttermilk, powdered buttermilk, lactose-free buttermilk

74health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Cultured buttermilk contains lactic acid bacteria, which ferment lactose into lactic acid, lowering the pH and giving it a tangy flavor. It is relatively low in fat and calories while providing a moderate source of protein and calcium. The fermentation process slows gastric emptying, improving satiety and reducing glycemic response.

Varieties: cultured low-fat buttermilk · cultured whole milk buttermilk · traditional buttermilk · powdered buttermilk · lactose-free buttermilk

#buttermilk#fermenteddairy#probiotics#lowfatdairy#guthealth#lowglycemic#bakingingredient#calciumsource#weightlossfood#lactosefriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

40kcal

Density 0.40 kcal/g

Protein

3.3g

Carbs

4.8g

Fat

1.1g

Fiber

0g

Sugar

4.8 g

Sodium

105 mg

Potassium

151 mg

Glycemic index

25

Glycemic load

2

Water content

90%

Standout compounds

Nutrient highlights

  • Calcium

    high

    Essential for bone health and muscle function

  • Probiotics

    moderate

    Supports gut microbiome and digestion

  • Riboflavin (Vitamin B2)

    moderate

    Helps convert food into cellular energy

  • Phosphorus

    moderate

    Works with calcium for strong bones and teeth

Wellness map

Health scores & processing

Weight loss
78
Satiety
65
Blood sugar
85
Gut health
82
Heart health
72
Fitness
55
Processing
75

NOVA processing scale

1
Min
2
3
4
Ultra

moderately processed · Whole food

Cultured buttermilk is made by adding bacterial cultures to pasteurized milk, classifying it as a processed culinary ingredient rather than a minimally processed or ultra-processed food.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualitygood

Eat with confidence

Food safety profile

Commercially produced buttermilk is pasteurized and safe. Raw, unpasteurized versions carry a higher risk of bacterial contamination.

90safety

Evidence confidence 92%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalslow
  • Contaminationlow

Watch for

  • listeria
  • salmonella

Safer choices

Pasteurized cultured buttermilk from reputable brands

Prep tips

Keep refrigerated and consume before the expiration date. Do not consume if the container is swollen or smells overly sour or off.

Standard dairy pasteurization requirements minimize pathogen risk. Antibiotic residues in conventional dairy are monitored but remain a concern for some consumers.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content make it a filling, low-calorie beverage option for weight management.

  2. Blood sugar

    The fermentation process and lactic acid lower the glycemic index, resulting in a slow, steady release of carbohydrates.

  3. Fitness & energy

    Provides modest protein for muscle maintenance but lacks the fast-digesting carbs needed for intense post-workout recovery.

  4. Gut health

    Contains live active cultures and lactic acid that support a healthy gut microbiome and improve lactose digestion.

  5. Processing quality

    A traditionally fermented food that uses simple, whole-food ingredients without artificial additives.

  6. Food safety

    Pasteurization eliminates most harmful bacteria, but proper refrigeration is essential to prevent spoilage.

  7. Common mistakes

    Assuming it is high in fat or butter content, or using it interchangeably with regular milk in recipes without accounting for its acidity.

  8. Best preparation

    Consumed cold as a beverage, used as a marinade to tenderize meats, or used in baking to create tender, fluffy textures.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Gut-friendly beverage

    A refreshing, probiotic-rich drink to support digestion and gut microbiome health.

  • Meat marinade

    The lactic acid tenderizes meat while adding subtle tanginess without excess fat.

  • Low-calorie baking liquid

    Adds moisture and a tender crumb to baked goods while keeping the fat content low.

Balance sheet

Pros & cons

Upsides

  • Low in calories and fat
  • Contains probiotics for gut health
  • Low glycemic index supports blood sugar control
  • Good source of calcium and B vitamins
  • Lactic acid aids in tenderizing and baking

Trade-offs

  • Contains lactose, which may bother highly sensitive individuals
  • Not as high in protein as Greek yogurt
  • Sodium content can be higher than regular milk
  • Shorter shelf life once opened

Fit check

Who is it for?

Great match

  • weight management
  • gut health improvement
  • blood sugar control
  • baking and cooking

Consider alternatives

  • strict low-carb diets
  • high-protein diets
  • dairy-free or vegan lifestyles
  • severe lactose intolerance

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Buttermilk

    This food

    Buttermilk

    VS85% alike
    Yogurt

    Compare with

    Yogurt

    Yogurt is thicker and higher in protein, while buttermilk is a thinner beverage with slightly fewer calories.

    Yogurt offers more protein and satiety, but buttermilk is a lighter, drinkable option with similar probiotic benefits.

    Buttermilk vs Yogurt
  • Buttermilk

    This food

    Buttermilk

    VS90% alike
    Kefir

    Compare with

    Kefir

    Kefir contains a wider variety of probiotics and some yeast, while buttermilk is milder and slightly lower in calories.

    Kefir provides a more diverse probiotic profile and more protein, while buttermilk is lighter and better for blood sugar control.

    Buttermilk vs Kefir
  • Buttermilk

    This food

    Buttermilk

    VS75% alike
    Whole Milk

    Compare with

    Whole Milk

    Whole milk is higher in fat and calories, while buttermilk is lower in fat and contains probiotics.

    Buttermilk is significantly lower in fat and calories and contains probiotics, making it better for weight loss and gut health than whole milk.

    Buttermilk vs Whole Milk
  • Buttermilk

    This food

    Buttermilk

    VS80% alike
    Skim Milk

    Compare with

    Skim Milk

    Skim milk is higher in protein and sugar, while buttermilk contains probiotics and has a lower glycemic index.

    Skim milk provides more protein, but buttermilk offers probiotics and a lower glycemic impact for better blood sugar control.

    Buttermilk vs Skim Milk
  • Buttermilk

    This food

    Buttermilk

    VS70% alike
    Sour Cream

    Compare with

    Sour Cream

    Sour cream is much higher in fat and calories, used as a topping, whereas buttermilk is a low-fat beverage.

    Buttermilk is far lower in calories and fat than sour cream, making it a much better choice for weight loss and heart health.

    Buttermilk vs Sour Cream
  • Buttermilk

    This food

    Buttermilk

    VS50% alike
    Heavy Cream

    Compare with

    Heavy Cream

    Heavy cream is extremely high in fat and calories, while buttermilk is low in fat and contains probiotics.

    Buttermilk is a light, probiotic-rich drink, whereas heavy cream is a dense fat source with no probiotic benefits.

    Buttermilk vs Heavy Cream
  • Buttermilk

    This food

    Buttermilk

    VS40% alike
    Almond Milk

    Compare with

    Almond Milk

    Almond milk is plant-based and lower in calories, while buttermilk provides more protein and probiotics.

    Almond milk is lower in calories and dairy-free, but buttermilk offers significantly more protein and gut-friendly probiotics.

    Buttermilk vs Almond Milk
  • Buttermilk

    This food

    Buttermilk

    VS40% alike
    Coconut Milk

    Compare with

    Coconut Milk

    Coconut milk is high in saturated fat, while buttermilk is low in fat and rich in probiotics.

    Buttermilk is much lower in calories and fat than coconut milk and provides probiotics, making it better for weight loss and gut health.

    Buttermilk vs Coconut Milk
  • Buttermilk

    This food

    Buttermilk

    VS65% alike
    Cottage Cheese

    Compare with

    Cottage Cheese

    Cottage cheese is high in protein and eaten with a spoon, while buttermilk is a lower-protein beverage.

    Cottage cheese is far superior for protein and satiety, but buttermilk is a lighter, drinkable alternative with probiotics.

    Buttermilk vs Cottage Cheese
  • Buttermilk

    This food

    Buttermilk

    VS45% alike
    Oat Milk

    Compare with

    Oat Milk

    Oat milk is plant-based and higher in carbs, while buttermilk is dairy-based with more protein and probiotics.

    Buttermilk is lower in carbs and higher in protein than oat milk, offering better blood sugar control and gut health benefits.

    Buttermilk vs Oat Milk

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is buttermilk good for weight loss?

    Yes, buttermilk is low in calories and fat while providing a good amount of protein, which helps keep you full and supports weight management.

  • Can diabetics drink buttermilk?

    Yes, buttermilk has a low glycemic index, meaning it causes a slow, steady rise in blood sugar rather than a sharp spike.

  • Is buttermilk high in fat?

    No, despite its name, modern cultured buttermilk is typically made from skim or low-fat milk and contains only about 1 gram of fat per cup.

  • Does buttermilk have probiotics?

    Yes, cultured buttermilk contains live lactic acid bacteria that act as probiotics, supporting digestive health.

  • What is the difference between buttermilk and kefir?

    Both are fermented dairy drinks, but kefir is fermented with yeast and bacteria grains, making it thinner and slightly fizzy, while buttermilk is thicker and fermented only with lactic acid bacteria.

  • Can I drink buttermilk if I am lactose intolerant?

    Many people with lactose intolerance can tolerate buttermilk better than regular milk because the bacterial cultures break down much of the lactose.

  • Is buttermilk good for acid reflux?

    Buttermilk is often recommended for acid reflux because it is cooling and the probiotics may help soothe the digestive tract, though individual tolerance varies.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

95

Food safety

88

Comparisons