Buttermilk β Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
π₯ 62 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 0 g | - |
| Sugars | 5 g | 10% |
| Glycemic Index | 14 | - |
| Protein | 3 g | 6% |
| Sodium | 41 mg | 1.78% |
| Total Fat | 1 | 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
14
🟢 Low Glycemic Index
1 g
🥕 Low Fat Content
Key takeaways
Health benefits
- 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
- 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.
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 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 itβs well mixed.
β Extra Tip
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?
π¨ββοΈοΈ Medical disclaimer
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.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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