Buttermilk vs. Yogurt — Health Impact and Nutrition Comparison

Calories

A hundred grams of buttermilk and yogurt have approximately similar caloric profiles. Buttermilk has 40 calories per 100 g, compared to yogurt, which has 59 calories per 100g. Hence, buttermilk has fewer calories than yogurt. However, both are considered low-calorie foods.

Proteins

Yogurt is richer in proteins compared to buttermilk. Yogurt has 10.19g of proteins per 100g which is 24% of the daily recommended value. In contrast, buttermilk has 3.31g of protein which is 7.8% of the daily recommended value.

Unlike yogurt, buttermilk contains essential amino acids such as methionine, isoleucine, phenylalanine, tryptophan, threonine, leucine, lysine, valine, and histidine, which are not synthesized in the human body but are necessary for a variety of physiological processes.

Fats

Yogurt has negligible fats; as noted before, we are considering non-fat yogurt in this article. Yet, we can say that it is also negligible. Yogurt has 0.39g of fat which is less than 1% of the daily recommended value. On the other hand, buttermilk has relatively higher fats (0.88g per 100g).

Buttermilk contains more saturated, mono-, and polyunsaturated fats than yogurt, which contains omega-3 and omega-6 in small quantities.

We can conclude that both have negligible amounts of fats.

Carbs

Buttermilk has more carbohydrates compared to yogurt. Buttermilk has 4.79g of carbs per 100g compared to yogurt, which has 3.6g per 100g. Both of these values are less than 1% of the daily recommended value.

Glycemic index

Buttermilk and yogurt are classified as low glycemic index foods. Buttermilk’s glycemic index is 31, while yogurt has a glycemic index of 19.

Vitamins

Buttermilk is richer in fat-soluble vitamins such as vitamins A, D, E, K and water-soluble vitamins like vitamins C and B1 compared to yogurt. However, these amounts are not very remarkable relative to the daily recommended values. Yogurt, on the other hand, is richer in vitamins B2, B3, B5, B6, B9, and B12.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buttermilk

6

100 g 300 g 1 fl oz - 30.6g1 cup - 245g1 quart - 980g

Yogurt

6

100 g 300 g 1 container - 170g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1300%
Contains more Vitamin EVitamin E	+400%
Contains more Vitamin B1Vitamin B1	+47.8%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+17.2%

Contains more Vitamin B2Vitamin B2	+80.5%
Contains more Vitamin B3Vitamin B3	+258.6%
Contains more Vitamin B5Vitamin B5	+20.4%
Contains more Vitamin B6Vitamin B6	+85.3%
Contains more Vitamin B12Vitamin B12	+240.9%
Contains more FolateFolate	+40%

~equal in Vitamin D ~0µg

Minerals

Buttermilk and yogurt are among the foods that are rich in calcium. They have nearly equal amounts of calcium, and both satisfy the daily calcium requirement by 12%. 

Buttermilk is higher in potassium and sodium than yogurt, which is higher in iron, phosphorus, zinc, copper, manganese, and selenium. Both contain equal amounts of magnesium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Buttermilk

0

100 g 300 g 1 fl oz - 30.6g1 cup - 245g1 quart - 980g

Yogurt

7

100 g 300 g 1 container - 170g

Contains more IronIron	+40%
Contains more CopperCopper	+54.5%
Contains more ZincZinc	+23.8%
Contains more PhosphorusPhosphorus	+51.7%
Contains less SodiumSodium	-81.1%
Contains more ManganeseManganese	+350%
Contains more SeleniumSelenium	+385%

~equal in Magnesium ~11mg

~equal in Calcium ~110mg

~equal in Potassium ~141mg

Keto

When used in moderation, buttermilk is keto-friendly. Consuming a cup (245g) of buttermilk in one meal, on the other hand, is not keto-friendly because it contains a considerable amount of carbs. Yogurt is also keto-friendly, but it should be free of additions like carbohydrates.

The Mediterranean diet

The Mediterranean diet profile emphasizes whole grains, beneficial fats (fish, olive oil, nuts, etc.), vegetables, fruits, fish, and very little non-fish meat consumption. It should be emphasized that dairy products such as buttermilk and low-fat yogurt are essential components of the diet. It should be mentioned that these products should be consumed in moderation.

Paleo

A paleo diet often consists of lean meats, fish, fruits, vegetables, nuts, and seeds—items that could have been obtained through hunting and gathering in the past. Dairy products like these are not allowed.

DASH

The DASH (Dietary Approaches to Stop Hypertension) diet comprises foods high in potassium, calcium, and magnesium, all of which aid with blood pressure control. Because these foods are high in calcium and protein, they are allowed in moderation throughout this diet.

Cardiovascular health

Both of these products may lower cholesterol levels in the blood through various mechanisms. Studies have shown that consumption of buttermilk may inhibit the absorption of cholesterol from the intestine, and yogurt consumption may inhibit LDL (bad) cholesterol levels in the blood so that they may lower the risk of cardiovascular diseases, including the risk of heart attacks (3.4.5).

Buttermilk and yogurt contain some proteins that may inhibit ACE (angiotensin-converting enzyme), which in turn may reduce arterial blood pressure and prevent arterial and myocardial remodeling (6.7). Some drugs, such as Captopril, Perindopril, and Lisinopril, work in the same way (8).

In addition, some studies found that regular consumption of yogurt may decrease mortality rates from cardiovascular diseases (9).

Diabetes mellitus

The following study shows a direct relationship between the reduction of type 2 diabetes and dairy consumption. However, this is dose-dependent, meaning that moderate amounts have to be consumed without adding added sugars and syrups (10).

Yogurt is considered a probiotic, keeping the normal gut microflora healthy and active and thus regulating blood glucose levels. This, in turn, helps decrease the risk of type 2 diabetes (11).

Studies found inverse relationships between skimmed and fermented dairy products and pre-diabetes (fasting blood glucose levels range from 100 to 125 mg/dL, or 5.6 to 6.9 mmol/L), while there were unfavorable associations between full-fat and non-fermented dairy products and pre-diabetes. It should be noted that lifestyle changes and glycemic monitoring are recommended at these glucose levels to prevent diabetes (12.13).

Based on the information shown above, patients with diabetes and pre-diabetes should consume low-fat buttermilk and yogurt with no added sugars.

Cancer

The following study shows the effects of the consumption of buttermilk on colon cancer cells in vitro. It was observed that buttermilk has an antiproliferative effect on cancer cells. The antiproliferative effect is the halting of cell division (14). As for yogurt, according to this study, yogurt's anticancer effect may be mediated through an anti-inflammatory action on colon mucosa (15). It should be noted that further research is needed for more accurate information.

Both of these products have antiproliferative effects. One study sheds light on the antiproliferative effect of buttermilk when it is used as a food additive instead of other harmful additives that are commonly used to preserve food for longer durations (16.17).

Some studies focus on the effects of yogurt and buttermilk and their reduction of the risk of developing bladder cancer (18.19). Yogurt consumption may also reduce the risk of upper aerodigestive tract (UADT) cancer (20). This effect is unknown for buttermilk.

It should be mentioned that high diets in calcium have been shown to increase the risks of prostate cancer (21).

Bone Health

Calcium, protein, and vitamin D are all important for bone health. To varied degrees, potassium, magnesium, zinc, and other vitamins are also involved. Consumption of dairy products like buttermilk and yogurt is necessary not only for calcium but also for protein and potassium (22.23).

The prevention of bone loss during menopause and postmenopause is a major concern for women. Osteoporosis is increased during menopause due to bone loss.

Premenopausal women and men should ingest at least 1000 mg of calcium every day, according to experts. Postmenopausal women should get 1200 mg of calcium per day (from food and supplements combined). However, due to the risk of negative effects, you should not exceed 2000 mg of calcium each day (24).

Milk and dairy products such as buttermilk, yogurt, and green vegetables are the most common sources of calcium. To estimate your dietary calcium intake, multiply the number of dairy servings you consume each day by 300 mg. 1 cup of buttermilk (245 mL) or yogurt (170 g) is an example of a serving (24).

If you don't obtain enough calcium from your diet, your doctor may recommend calcium supplements (24).

Digestive Health

Lactose intolerance is a disorder that makes it difficult for your body to absorb milk and dairy products. If you have lactose intolerance and consume dairy products, you may get diarrhea, stomach pain, and gas.

Various treatments are available based on the severity of the problem. However, in general, treatment may include: eating less dairy food; finding non-dairy sources of nutrients (such as calcium and vitamin D); and taking an enzyme supplement to help you break down dairy foods because the body either does not produce enough of the enzyme (that breaks down lactose, the main form of sugar found in milk) or the enzyme does not work as well as it should (25).