Buttermilk vs. Yogurt

Nutrition comparison of Buttermilk and Yogurt


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

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

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

  • Both yogurt and buttermilk are high in calcium.
  • Buttermilk has signficantly more Vitamin D than yogurt.
Detailed nutritional comparison of buttermilk and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Buttermilk src
Image of Yogurt src

Calories and Carbs

calories

Yogurt and buttermilk contain similar amounts of calories - yogurt has 61 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is similar to yogurt for protein, carbs and fat. Buttermilk has a macronutrient ratio of 21:32:48 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Yogurt
Protein 21% 22%
Carbohydrates 32% 30%
Fat 48% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and buttermilk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

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

sugar

Yogurt and buttermilk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and buttermilk has 4.9g of sugar.

Protein

protein

Yogurt and buttermilk contain similar amounts of protein - yogurt has 3.5g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Yogurt and buttermilk contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

cholesterol

Yogurt and buttermilk contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.

Vitamins

Vitamin C

Yogurt and buttermilk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Yogurt and buttermilk contain similar amounts of Vitamin A - yogurt has 27ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.

Vitamin D

Buttermilk has signficantly more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.

Vitamin E

Yogurt and buttermilk contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Buttermilk Yogurt
Thiamin 0.047 MG 0.029 MG
Riboflavin 0.172 MG 0.142 MG
Niacin 0.09 MG 0.075 MG
Pantothenic acid 0.38 MG 0.389 MG
Vitamin B6 0.036 MG 0.032 MG
Folate 5 UG 7 UG
Vitamin B12 0.46 UG 0.37 UG

Minerals

calcium

Both yogurt and buttermilk are high in calcium. Yogurt has a little more calcium (5%) than buttermilk by weight - yogurt has 121mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Yogurt and buttermilk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Yogurt and buttermilk contain similar amounts of potassium - yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.

Buttermilk Yogurt
beta-carotene 7 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Buttermilk Yogurt
alpha linoleic acid 0.076 G 0.027 G
Total 0.076 G 0.027 G

omega 6s

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

Buttermilk Yogurt
linoleic acid 0.122 G 0.065 G
Total 0.122 G 0.065 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 Yogurt (Yogurt, plain, whole milk) .

Buttermilk g

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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
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protein
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biotin (Vit B7)
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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or buttermilk contain more calories in 100 grams?
Yogurt and buttermilk contain similar amounts of calories - yogurt has 61 calories in 100g and buttermilk has 62 calories.

Does yogurt or buttermilk have more carbohydrates?
By weight, both yogurt and buttermilk are low in carbohydrates - yogurt has 4.7g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in yogurt and buttermilk are both made of 100% sugar.

Does yogurt or buttermilk contain more calcium?
Both yogurt and buttermilk are high in calcium. Yogurt has a little more calcium ( 10%) than buttermilk by weight - yogurt has 121mg of calcium in 100 grams and buttermilk has 115mg of calcium.