Buttermilk vs. Milk

Nutrition comparison of Buttermilk and Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of buttermilk versus milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in buttermilk and milk:

  • Both milk and buttermilk are high in calcium.
Detailed nutritional comparison of buttermilk and milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Milk src

Calories and Carbs

calories

Milk and buttermilk contain similar amounts of calories - milk has 50 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is lighter in protein, lighter in carbs and heavier in fat compared to milk per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Milk
Protein 21% 27%
Carbohydrates 32% 38%
Fat 48% 35%
Alcohol ~ ~

carbohydrates

Both milk and buttermilk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

The carbs in milk and buttermilk are both made of 100% sugar.

sugar

Milk and buttermilk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and buttermilk has 4.9g of sugar.



Protein

protein

Milk and buttermilk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Milk and buttermilk contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

trans fat

Both milk and buttermilk are low in trans fat - milk has 0.09g of trans fat per 100 grams and buttermilk does not contain significant amounts.

cholesterol

Milk and buttermilk contain similar amounts of cholesterol - milk has 8mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.

Vitamins

Vitamin C

Milk and buttermilk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Milk and buttermilk contain similar amounts of Vitamin A - milk has 55ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.

Vitamin D

Milk and buttermilk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.

Vitamin E

Milk and buttermilk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

Milk and buttermilk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.

The B Vitamins

Both buttermilk and milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Buttermilk Milk
Thiamin 0.047 MG 0.039 MG
Riboflavin 0.172 MG 0.185 MG
Niacin 0.09 MG 0.092 MG
Pantothenic acid 0.38 MG 0.356 MG
Vitamin B6 0.036 MG 0.038 MG
Folate 5 UG 5 UG
Vitamin B12 0.46 UG 0.53 UG

Minerals

calcium

Both milk and buttermilk are high in calcium. Milk has a little more calcium (4%) than buttermilk by weight - milk has 120mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Milk and buttermilk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Milk and buttermilk contain similar amounts of potassium - milk has 140mg 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 milk contain small amounts of beta-carotene.

Buttermilk Milk
beta-carotene 7 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than milk per 100 grams.

Buttermilk Milk
alpha linoleic acid 0.076 G 0.008 G
Total 0.076 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both buttermilk and milk contain significant amounts of linoleic acid.

Buttermilk Milk
linoleic acid 0.122 G 0.062 G
other omega 6 ~ 0.004 G
Total 0.122 G 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

Buttermilk g

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G Water G
G Starch G
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