Nutrition for Buttermilk

Calories, Protein, Vitamins and More

image of buttermilk source

Buttermilk Nutrition Summary

One cup of buttermilk (245 grams or 0.5 lb) contains 152 calories and 7.9 grams of protein. Buttermilk consist of 88% water, 5% carbohydrates, 3% protein, and 3% fat.

Buttermilk is an excellent source of many nutrients, including Vitamin A, Vitamin D, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of protein, phosphorus, selenium and zinc.

In one cup of buttermilk:

  • Calories: 152
  • Protein: 7.9 g
  • Sugar: 12 g
  • Fat: 8.1 g, (Saturated: 4.7 g)
  • Cholesterol: 27 mg
  • Sodium: 257.3 mg
There is no significant amounts of dietary fiber in buttermilk.

See the Buttermilk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Milk, buttermilk, fluid, whole.

Calories in Buttermilk

Buttermilk has 152 calories per cup or 62 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

48% of calories in buttermilk are from fat, 32% of calories are from carbohydrates and 21% of calories are from protein.

Calories from Carbs

A good portion, or 32% of the calories in buttermilk are from carbohydrates. The carbs in buttermilk are mostly in the form of sugar (100%).

  • Sugar: 12 g
There is no significant amounts of dietary fiber or starch in buttermilk.

Calories from Fat

A substantial amount, or 48% of the calories in Buttermilk are from fat. Buttermilk has a moderate amount of total fat, with 8.1 grams or 13% of recommended daily values per cup. Most of the fat in buttermilk are saturated.

Buttermilk contains 27 mg of cholesterol and no trans-fat.

  • Total fat: 8.1 g
  • Cholesterol: 27 mg
  • Saturated fat: 4.7 g
  • Monounsaturated fat: 2 g
  • Polyunsaturated fat: 0.5 g
There is no significant amounts of trans fat in buttermilk.

Omega-3 and Omega-6 in Buttermilk

Buttermilk is a source of healthy omega-3 fatty acids, containing a total of 0.19 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.19 g
Also a source of omega-6 fatty acids, every cup of buttermilk contains a total of 0.3 grams of omega-6. [2]

  • linoleic acid: 0.3 g
The omega-6 to omega-3 ratio in buttermilk is 1.6: 1.

Calories Similar to Buttermilk

Some other dairy or egg products with similar calories to buttermilk by weight:

Protein in Buttermilk

An excellent source of protein, a single cup of Buttermilk contains 16% of recommended daily values or 7.9 grams of protein. In addition, buttermilk contains significant amounts of all 9 essential amino acids.

  • Protein: 7.86 g
  • Tryptophan: 0.1 g
  • Threonine: 0.34 g
  • Isoleucine: 0.41 g
  • Leucine: 0.74 g
  • Lysine: 0.66 g
  • Methionine: 0.21 g
  • Phenylalanine: 0.41 g
  • Valine: 0.51 g
  • Histidine: 0.24 g

Protein Similar to Buttermilk

Some other dairy or egg products with similar amounts of protein to buttermilk by weight:

Vitamins and Minerals in Buttermilk

An good source of many nutrients, buttermilk contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of buttermilk contains 47% of recommended daily values or 1.1 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of buttermilk contains 38% of recommended daily values or 0.4 milligrams of riboflavin.

Vitamins in buttermilk (1 cup):
  • Vitamin a: 115.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.4 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.2 mg
  • Folate: 12.3 ug
  • Vitamin b12: 1.1 ug
  • Vitamin k: 0.7 ug
Minerals in buttermilk (1 cup):
  • Calcium: 281.8 mg
  • Potassium: 330.8 mg
  • Iron: 0.1 mg
  • Magnesium: 24.5 mg
  • Zinc: 0.9 mg
  • Selenium: 9.1 ug
  • Phosphorus: 208.3 mg
  • Copper: 0.1 mg
  • Choline: 35.8 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in buttermilk.

Similar to Buttermilk for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to buttermilk:

Buttermilk Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Buttermilk in Cooking

Buttermilk is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of buttermilk.

Friends and Relatives of Buttermilk

Foods commonly cooked with buttermilk: Other similar relatives:

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