Buttermilk vs. Greek Yogurt
Nutrition comparison of Buttermilk and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and greek yogurt:
- Both greek yogurt and buttermilk are high in calcium.
- Buttermilk has signficantly more Vitamin D than greek yogurt.
- Greek yogurt has more folate.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and buttermilk contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is much lighter in protein, heavier in carbs and much heavier in fat compared to greek yogurt per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Greek Yogurt | |
|---|---|---|
| Protein | 21% | 55% |
| Carbohydrates | 32% | 22% |
| Fat | 48% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and buttermilk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in greek yogurt and buttermilk are both made of 100% sugar.
sugar
Greek yogurt and buttermilk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 210% more protein than buttermilk - greek yogurt has 10g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Greek yogurt and buttermilk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
trans fat
Both greek yogurt and buttermilk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and buttermilk does not contain significant amounts.
cholesterol
Greek yogurt and buttermilk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than buttermilk - greek yogurt has 0.8mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Greek yogurt has 91% more Vitamin A than buttermilk - greek yogurt has 90ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Buttermilk has signficantly more Vitamin D than greek yogurt - buttermilk has 52iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and buttermilk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Greek yogurt and buttermilk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Greek yogurt has more folate. Both buttermilk and greek yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Buttermilk | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.047 MG | 0.044 MG |
| Riboflavin | 0.172 MG | 0.233 MG |
| Niacin | 0.09 MG | 0.197 MG |
| Pantothenic acid | 0.38 MG | 0.47 MG |
| Vitamin B6 | 0.036 MG | 0.055 MG |
| Folate | 5 UG | 12 UG |
| Vitamin B12 | 0.46 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and buttermilk are high in calcium. is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Greek yogurt and buttermilk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Greek yogurt and buttermilk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and buttermilk has 135mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both buttermilk and greek yogurt contain small amounts of beta-carotene.
| Buttermilk | Greek Yogurt | |
|---|---|---|
| beta-carotene | 7 UG | 6 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Buttermilk | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.007 G |
| Total | 0.076 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both buttermilk and greek yogurt contain significant amounts of linoleic acid.
| Buttermilk | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.122 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.122 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Buttermilk g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or buttermilk contain more calories in 100 grams?Greek yogurt and buttermilk contain similar amounts of calories - greek yogurt has 73 calories in 100g and buttermilk has 62 calories.
Is greek yogurt or buttermilk better for protein?
Greek yogurt is a great source of protein and it has 210% more protein than buttermilk - greek yogurt has 10g of protein per 100 grams and buttermilk has 3.2g of protein.
Does greek yogurt or buttermilk have more carbohydrates?
By weight, both greek yogurt and buttermilk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in greek yogurt and buttermilk are both made of 100% sugar.
Does greek yogurt or buttermilk contain more calcium?
Both greek yogurt and buttermilk are high in calcium. is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium in 100 grams and buttermilk has 115mg of calcium.