Calories in Buttermilk: Nutrition Facts & Serving Sizes
Per 1 cup (245g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of buttermilk (245g) contains 152 calories with 7.8g of protein, 12g of carbs, and 8.1g of fat. Per 100g, buttermilk provides 62 calories, 3.2g of protein, 4.9g of carbs, and 3.3g of fat. Buttermilk is a fermented dairy product made by adding bacterial cultures to low-fat milk. The fermentation process produces lactic acid, giving buttermilk its characteristic tangy flavor and thick texture. Traditional buttermilk was the liquid left after churning butter, but modern cultured buttermilk is made by fermenting fresh milk. The standout micronutrient is calcium at 115mg per 100g (about 9% of the daily value). Buttermilk also provides vitamin D (1.3mcg per 100g) and vitamin A (47mcg per 100g). At only 62 calories per 100g, it is a relatively low-calorie dairy option with a solid protein-to-calorie ratio.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (245g) | 151.9 | 7.8g | 12g | 8.1g | 0g |
| 100g | 62 | 3.2g | 4.9g | 3.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 62 | 3% |
| Protein | 3.2g | 6% |
| Total Fat | 3.3g | 4% |
| Saturated Fat | 1.9g | 10% |
| Total Carbohydrates | 4.9g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.9g | 10% |
| Sodium | 105mg | 5% |
| Cholesterol | 11mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.9g | 1% |
| Cholesterol | 11mg | 4% |
| Calcium | 115mg | 9% |
| Potassium | 135mg | 3% |
| Vitamin A | 47mcg | 5% |
| Vitamin D | 1.3mcg | 7% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 10mg | 2% |
| Phosphorus | 85mg | 7% |
| Zinc | 0.4mg | 4% |
| Selenium | 3.7mcg | 7% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Buttermilk
Buttermilk is a fermented dairy food that provides a range of nutrients at a modest calorie cost. The 115mg of calcium per 100g supports bone density, muscle contractions, and nerve signaling. Combined with the 1.3mcg of vitamin D per 100g, which aids calcium absorption, buttermilk contributes meaningfully to bone health goals.
As a cultured dairy product, buttermilk contains live bacterial cultures (Lactococcus lactis and related species). These bacteria may support gut health by adding to the diversity of the microbiome. However, the probiotic potency of commercial buttermilk is generally lower than dedicated probiotic products or yogurt, as many commercial buttermilks are pasteurized after culturing.
The 7.8g of protein per cup supports muscle repair and general protein needs. The protein in buttermilk is primarily casein, a slow-digesting protein that provides a steady amino acid release, making it a good choice before bed or between meals.
The lactic acid in buttermilk is what makes it so effective in baking. It activates baking soda, creates a tender crumb in pancakes and breads, and adds a subtle tang that balances sweet flavors. In marinating, buttermilk's acidity tenderizes meat proteins, particularly chicken. Soaking chicken in buttermilk before frying or baking produces a noticeably more tender result.
Dietary Considerations
Buttermilk is not suitable for vegans or those with dairy allergies. Most commercial buttermilk contains lactose, though the lactic acid fermentation reduces it slightly compared to regular milk, making it potentially better tolerated by some lactose-sensitive individuals. Buttermilk is not keto-friendly in large amounts due to 4.9g of carbs per 100g. For weight loss, buttermilk is a lower-calorie dairy option at 62 cal per 100g compared to whole milk (61 cal) or sour cream (136 cal). It is a good swap in recipes to reduce calories while maintaining creaminess and tang.
Daily Intake (100g)
100g of buttermilk provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in buttermilk?
One cup of buttermilk (245g) has about 152 calories. Per 100g, buttermilk contains 62 calories. It is relatively low-calorie for a dairy product compared to heavy cream (340 cal per 100g) or sour cream (136 cal per 100g).
Is buttermilk good for weight loss?
Buttermilk can support weight loss. At 62 calories per 100g and 3.2g of protein, it is a reasonably efficient dairy product. In cooking and baking, it can replace higher-calorie ingredients like sour cream or heavy cream to reduce overall calories while keeping flavor and texture.
How much protein in buttermilk?
Buttermilk has 3.2g of protein per 100g. One cup (245g) provides about 7.8g of protein. The protein is primarily casein, which digests slowly and provides a steady amino acid supply. It is not a high-protein food on its own but contributes to total daily protein.
Is buttermilk the same as regular milk?
No. Buttermilk is fermented milk with live bacterial cultures that produce lactic acid, giving it a thicker texture and tangy flavor. Regular milk is not fermented. Buttermilk has a slightly lower pH and different flavor profile. Nutritionally they are similar in calories, but buttermilk has slightly more fat and a tangier taste.
Can I substitute buttermilk with regular milk?
For cooking and baking, you can make a buttermilk substitute by adding 1 tablespoon of white vinegar or lemon juice to 1 cup of regular milk, stirring, and letting it sit for 5 minutes. This mimics the acidity that buttermilk provides. It will not have the same probiotic properties as true cultured buttermilk.
Is buttermilk good for gut health?
Buttermilk contains live bacterial cultures from the fermentation process. These bacteria may benefit gut health, though commercial buttermilk that has been pasteurized after culturing has fewer live cultures. For maximum probiotic benefit, look for labels that say 'active cultures' or choose non-pasteurized versions if available.
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