Buttermilk Nutrition & 7 Amazing Health Benefits

Buttermilk, ain’t got any butter!

Buttermilk is a fermented dairy product with considerably less amount of fat than milk. It can be classified as traditional, cultured, or acidified buttermilk.

Traditional buttermilk is the leftover liquid after churning out the butter from fermented cream. It is a prominent part of Indian households and has a wide array of applications.

Cultured buttermilk is blended with beneficial bacteria. It was commercially introduced in the USA in the 1920s and soon took the world by storm.

The addition of the Lactococcus lactis Scale down the pH value of milk. The clabbering of milk makes buttermilk thicker than plain milk.

Acidified buttermilk is blended with vinegar or lemon juice. It is the aftermath of mixing 1 tablespoon of acid to 1 cup of milk which then curdles in 10 minutes.

Buttermilk has a plethora of cooking applications. It is widely used in muffins or pancakes. Also, it is a cornerstone in batters for fried snacks or creamy base in soups.

Here in this article, we will dig deep into its nutritional value and health benefits. Also, we will look at some of the frequently asked questions that align with buttermilk.

Buttermilk Nutrition fact

The following table illustrates the nutritional fact per cup of cultured buttermilk.

Calories98 kcal
Calcium22% of the DV
Riboflavin29% of DV
Vitamin B1222% of DV
Source: USDA

Buttermilk vs Curd: Which is better?

The summer is already at its peak and nothing is better than a tall glass of buttermilk to beat this scorching heat. But we often wonder whether to go for buttermilk or curd amid the unbearable heat.

To answer this question, we need to look at the churning process from curd to buttermilk. The final product obtained after churning is a better hydrator and stimulates easy digestion than curd.

Thus, buttermilk can be a helpful fluid replacement of curd.

Do you know?

Buttermilk does not contain any butter so don’t just fall for its name. Today most of the buttermilk is cultured and is widely used in baking.

The traditional buttermilk has now been caged in the boundaries of countries like India, Pakistan, and Srilanka. Salvation Army was first to propagate buttermilk and set up bars for this drink.

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Nutritional analysis

Calorie and Fat

The calorie content of buttermilk is linked to the amount of fat the milk hosts.

In general, low-fat milk hosts 100 calories and 2 grams of fat per cup while buttermilk churned from reduced-fat milk hosts 140 calories and 5 grams of fat per cup.


According to USDA data the low-fat milk hosts 8 grams of protein per cup while reduced-fat milk hosts 10 grams protein per cup.

Buttermilk provides 10 and 19 per cent of the daily requirement of protein respectively. Thus it is a rich source of protein.


Buttermilk is considered high in calcium. The Low-fat buttermilk hosts 284mg of calcium per cup while the reduced-fat buttermilk hosts 350 mg of calcium per cup.

Both low-fat and reduced-fat buttermilk adheres to the optimal daily requirement of calcium.


Riboflavin is a type of vitamin B which is responsible for converting food into energy.

Buttermilk is high in riboflavin and low-fat buttermilk host 0.4 grams of riboflavin while reduced-fat buttermilk hosts 0.5 grams of riboflavin per cup.

The daily requirement of riboflavin is 1.7 grams thus a cup of buttermilk provides a considerable share of the daily value for riboflavin.


Buttermilk hosts a plethora of live microorganisms that are linked to amazing health benefits. The probiotics are responsible for good gut health and improve digestion.

The health-promoting bacteria improves immunity and reduces health scourges like the risk of diarrhoea.

Buttermilk fame

Buttermilk Nutrition 7 Amazing Health Benefits2 TNH Buttermilk TNH, FOOD NUTRITION Health benefits, Nutrition, TNH The Nutrition Hunt Smit Kumar
Daily habit of taking Buttermilk with meals boosts metabolism.

Buttermilk is the most alluring ingredient used in a plethora of recipes. It adds melting charm to the meet and tangy textures to icecreams and curds. It is a cornerstone of stuffy pancakes and provides baked goods with mouth-watering confections.

Some of the craved dishes that use buttermilk are:

  • Bistro Steak with buttermilk onion rings
  • Blueberry buttermilk chess pie
  • Buttermilk Panna Cotta with Apricot and Candied Fennel
  • Lemon buttermilk pie
  • Buttermilk biscuits

Buttermilk benefits for skin

Buttermilk is a boon for the skin as it rejuvenates dead skin cells and produces brighter skin tones. It aids in fighting against skin woes like blemishes.

The hydrochloric and lactic acid constituents exfoliate dead cells of the skin and lighten the skin colour.

You just need to blend buttermilk with tomatoes and apply the paste to your skin to get smooth textured skin.

7 Benefits of Drinking Buttermilk

Relieves Stomach burn

Buttermilk is well known for its soothing property. As it is blended with watered-down curd it relieves stomach burn caused by spicy food. It is the best remedy to wash down the chemicals linked to the spiciness of the food. 

Helps in proper digestion

A tall glass of buttermilk blended with ginger, pepper, or jeera is the best remedy for an upset stomach. It offers a carminative property that provides instant relief against flatulence and other indigestion scourges.

Good for dehydration

A tall glass of buttermilk is packed with electrolytes and water that helps in beating the scorching heat in summers. This is one of the best remedies to fight against dehydration and relief against the summer heat.

Reduces blood pressure

A study has revealed that buttermilk hosts milk fat globule membrane ( MFGM) which is a unique bioactive protein.

This bioactive protein is linked to anti-cancer, anti-bacterial, anti-viral, and cholesterol-lowering property.

In this study, it is found that regular consumption of buttermilk significantly lowers blood pressure.

Improves oral health

Buttermilk possesses an anti-inflammatory property that is effects on your gums. It eliminates periodontitis which is the inflammation of the gum. Thus regular consumption of buttermilk is linked to healthy oral health.

Strong bones

Buttermilk hosts a fair share of calcium, phosphorous, and vitamin D that are linked to strong bones. It is also loaded with vitamin K2 which promotes bone formation and treats osteoporosis.

Weight loss

A tall glass of buttermilk keeps you full for a longer duration and thus minimizes the unnecessary cravings and aids in the weight loss process. It is a high-calorie drink that cuts down the belly fat.

Buttermilk: Q&A

  • Q: Can we drink buttermilk daily?
  • A: Yes, as we have seen some of the amazing health benefits of drinking buttermilk so it is advised to take an optimum quantity daily.
  • Q: What is the best time to drink buttermilk?
  • A: Buttermilk can be taken anytime in a day especially in scorching summers.
  • In the morning a tall glass of buttermilk can provide you with all the energy you need in a day.
  • After lunch, it can boost up your energy and also aids in digestion.
  • In the evening the healthy gut bacteria prepare your stomach for the heavy dinner.
  • Before bedtime, it stimulates sound sleep and aids in digestion.
  • Q: Does buttermilk increase weight?
  • A: No, on the contrary buttermilk helps in weight loss. A tall glass of buttermilk keeps you full for a longer duration and thus minimizes the unnecessary cravings and aids in the weight loss process. It is a high-calorie drink that cuts down the belly fat.
  • Q: Can I drink buttermilk in an empty stomach?
  • A: Yes, a glass of buttermilk before your breakfast can keep all the gastrointestinal sources at bay. It is boon for the people suffering from indigestion, gas, and other digestive problems.
  • Q: Is buttermilk good for pimples?
  • A: Yes, Buttermilk is a boon for the skin as it rejuvenates dead skin cells and produces brighter skin tones. It aids in fighting against skin woes like blemishes, pimples, or acne. The hydrochloric and lactic acid constituents exfoliate dead cells of the skin and lighten the skin colour.
  • Q: Can I drink buttermilk at night?
  • A: A glass of buttermilk with your dinner is linked to many health benefits. It can stimulate sound sleep and can promote good digestion. But you should avoid buttermilk at night if prone to cold.

Buttermilk health risks

Buttermilk hosts a good share of sodium which may adversely hamper people who are sensitive to dietary salt. High sodium can affect kidneys, heart, brain, and blood vessels.

The overconsumption of buttermilk may trigger allergic reactions or digestive issues in certain individuals.

All in all

Buttermilk is a fermented dairy product that is rich in vital nutrients that are linked to a plethora of amazing health advantages.

There are no possible side-effects of buttermilk if taken in an adequate amount but overconsumption may trigger side effects in many individuals.

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit. https://thenutritionhunt.com

2 thoughts on “Buttermilk Nutrition & 7 Amazing Health Benefits

    • July 15, 2020 at 2:30 am

      Thank you so much, Dr. Bhanu, for your keen interest and appreciation. We’re happy to serve you well.


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