Product HUB

Categories

Compare products

Top products

Home

Dairy and eggs

Buttermilk

Buttermilk β€” Nutrients, Health Benefits, and Shopping Tips

Buttermilk photo

Listonic Team

September 4, 2024

Traditionally a byproduct of butter-making, buttermilk is now often cultured and used to add tang and tenderness to baked goods. Explore its health benefits, learn how to select high-quality buttermilk, and get tips on storage and culinary uses to enhance your recipes.

Nutrients

Check the detailed nutritional values of buttermilk, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 62 kcal

Nutrients per: 100 g% Daily Value*
Carbs5 g1.82%
Fiber0 g-
Sugars5 g10%
Glycemic Index14 -
Protein3 g6%
Sodium41 mg1.78%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Buttermilk can be substituted for cream in many recipes: a half cup of buttermilk has 1 gram of fat but the same serving of light cream has 31 grams.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Among other things, here's what makes buttermilk stand out:

14

🟢 Low Glycemic Index

1 g

🥕 Low Fat Content

Key takeaways

πŸ˜‹
Traditionally, buttermilk was the liquid left after churning butter, now it's commonly cultured milk.
πŸ“¦
Store buttermilk in the refrigerator and use by the expiration date on the container, typically within one to two weeks. Once opened, keep it tightly sealed.

Health benefits

Uncover how buttermilk can enrich your recipes, supporting digestive health and overall well-being.
  • Rich in probiotics, which support gut health by promoting a healthy balance of gut bacteria.
  • Contains essential vitamins and minerals such as calcium, Vitamin D, and B vitamins, which support bone health and overall well-being.
  • Low in fat (when made from low-fat milk), making it a healthier option for those monitoring their fat intake.
  • Supports digestive health due to its probiotic content, which can help improve digestion and reduce symptoms of lactose intolerance.

Health risks

Discover the health risks and concerns associated with buttermilk.
  • High lactose content which can cause digestive discomfort such as bloating, gas, or diarrhea in individuals with lactose intolerance.
  • High sodium content in some commercially produced buttermilk, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for allergic reactions particularly in individuals with dairy allergies, causing symptoms like itching, swelling, or difficulty breathing.
  • High calorie content which can contribute to weight gain if consumed in large quantities, especially when used in cooking or baking.
Conversion widget image

Add buttermilk to your digital grocery list!

How to choose buttermilk

Opt for buttermilk that is thick and smooth, signifying it is fresh and properly cultured. Packaging should be intact and securely sealed. A tangy aroma is characteristic of fresh buttermilk.

Avoid buttermilk that smells sour or shows separation, as these are signs of spoilage. Quality buttermilk should pour smoothly without visible curds.

How to choose buttermilk

How to store buttermilk

Buttermilk should be stored in the refrigerator and used within its expiration date. Keeping it tightly sealed helps maintain its freshness and prevent contamination. Properly stored buttermilk can last up to two weeks.

Leaving buttermilk at room temperature can lead to spoilage, so this should be avoided. Freezing buttermilk is not recommended, as it can separate and change texture. Always shake the container before use to ensure it’s well mixed.

βœ… Extra Tip

To extend the usability of buttermilk nearing its expiration date, consider freezing it in ice cube trays for use in cooking or baking; although the texture might change, it still works well in recipes.

How long does it last?

Buttermilk can last for 1-2 weeks in the refrigerator. Always check the expiration date on the container. For longer storage, buttermilk can be frozen for up to 3 months, although its texture may change upon thawing.

What to do with leftovers?

Leftover buttermilk can be used in a variety of baking and cooking recipes. Use it to make pancakes or waffles, where its tangy flavor adds depth and helps create a fluffy texture. Buttermilk is also great in biscuits or scones, where it adds a tender crumb.

Use buttermilk as a marinade for fried chicken, where its acidity helps tenderize the meat. It can also be used in salad dressings like ranch or as a base for a creamy coleslaw. If you have a lot of buttermilk, consider making a batch of buttermilk ice cream or sorbet for a tangy, refreshing treat. Buttermilk can also be used in cakes, muffins, or bread, where it enhances the flavor and texture. For a quick and easy snack, mix buttermilk with herbs and spices for a dip to serve with vegetables or crackers.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How buttermilk supports specific health conditions

Buttermilk contains probiotics that support digestive health by improving gut bacteria balance. Its high calcium content promotes bone health, while its potassium content supports heart health by helping to regulate blood pressure. Buttermilk is also lower in fat than regular milk, making it a lighter option for those looking to manage weight without sacrificing nutrients.

Discover products from other categories