Dairy
whole buttermilk.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
62
PROTEIN
3.2g
CARBS
4.9g
FAT
3.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories62kcal—
Protein3.2g6%
Carbohydrates4.9g2%
Fiber0g0%
Sugar4.9g10%
Total fat3.3g4%
Saturated fat1.9g10%
Cholesterol11mg4%
Water87.9g—
MINERALS
Sodium105mg5%
Potassium135mg3%
Calcium115mg9%
Iron0.03mg0%
Magnesium10mg2%
Phosphorus85mg7%
Zinc0.38mg3%
Copper0.03mg3%
Manganese0mg0%
Selenium3.7µg7%
VITAMINS
Vitamin A47µg5%
Vitamin C0mg0%
Vitamin D1.3µg7%
Vitamin E0.07mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.17mg13%
Niacin (B3)0.09mg1%
Pantothenic acid (B5)0.38mg8%
Vitamin B60.04mg2%
Folate (B9)5.0µg1%
Vitamin B120.46µg19%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.3g
1 teaspoon5.1g
1 ml1g
1 liter1020.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in probiotics, which support a healthy gut microbiome and aid digestion.
- ✓Excellent source of calcium and vitamin D (if fortified), which are crucial for maintaining strong bones and teeth.
- ✓Provides high-quality protein necessary for muscle repair and growth.
- ✓Can be more easily digested by some individuals with lactose intolerance due to the fermentation process breaking down lactose.
COOKING TIPS
In the kitchen.
- 1Use as a tenderizing marinade for poultry and pork. The acidity helps to break down proteins, resulting in more tender and moist meat.
- 2In baking, the acidity of buttermilk reacts with baking soda to create carbon dioxide, acting as a leavening agent for fluffy pancakes, tender biscuits, and moist cakes.
- 3Create creamy and tangy salad dressings, like ranch or blue cheese, by using buttermilk as a base instead of heavier options like mayonnaise or cream.
- 4When heating buttermilk for soups or sauces, do so gently over low heat and avoid boiling, as high temperatures can cause it to curdle.
STORAGE
Keep it fresh.
- Always store buttermilk in the refrigerator at or below 40°F (4°C) in its original, tightly sealed container.
- For best quality, consume within 7-14 days of opening or by the 'use-by' date. A sour smell or lumpy texture indicates spoilage.
- Buttermilk can be frozen for up to 3 months. Freeze in ice cube trays for easy portioning for use in baking; thaw in the refrigerator before use.
FAQ
Frequently asked questions.
Is whole buttermilk healthy?
Yes, whole buttermilk is a nutrient-dense dairy product. It is an excellent source of calcium and vitamin D for bone health, and it contains probiotics that support a healthy gut microbiome and aid digestion.
How much protein and fat are in whole buttermilk?
Per 100g, whole buttermilk contains approximately 3.21g of protein and 3.31g of fat. It provides about 62 calories per 100g, making it a relatively low-calorie source of high-quality animal protein.
Is whole buttermilk lactose-free?
No, whole buttermilk is not lactose-free, but it is often easier to digest than regular milk. The fermentation process breaks down some of the lactose into lactic acid, which may be better tolerated by individuals with mild lactose sensitivity.
Is whole buttermilk keto-friendly?
Whole buttermilk contains about 4.88g of carbohydrates per 100g. While it can be included in a ketogenic diet in small amounts, it is higher in carbs than heavy cream or butter, so it should be consumed mindfully to stay within daily macro limits.
What does whole buttermilk taste like?
Whole buttermilk has a distinctively tangy, slightly acidic flavor and a creamy, thick consistency. Its tartness is a result of the fermentation process where natural sugars are converted into lactic acid.
How do you use whole buttermilk in baking?
It is primarily used to create a tender crumb in pancakes, biscuits, and cakes. The acid in the buttermilk reacts with baking soda to produce carbon dioxide bubbles, which helps baked goods rise and become light and fluffy.
Can I substitute whole buttermilk with regular milk?
Plain milk is not a direct substitute because it lacks the necessary acidity for leavening. You can create a substitute by adding one tablespoon of lemon juice or white vinegar to a cup of milk and letting it sit for 10 minutes to curdle.
How long does whole buttermilk last in the refrigerator?
Once opened, whole buttermilk generally stays fresh for 1 to 2 weeks. Because of its high acidity, it lasts slightly longer than regular milk, but you should discard it if you notice a very sour smell, visible mold, or a change in color.
Can I freeze whole buttermilk?
Yes, you can freeze whole buttermilk for up to 3 months. While it may separate or change texture slightly upon thawing, it remains excellent for use in cooked or baked recipes after being whisked back together.
Is whole buttermilk good for weight loss?
Whole buttermilk can be a helpful addition to a weight loss diet because its protein content promotes satiety. It is also lower in calories and fat than many other creamy ingredients like heavy cream or sour cream, allowing for flavor without excessive calories.
