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Buttermilk nutrition, glycemic index, calories, and serving size

Milk, buttermilk, fluid, cultured, lowfat
*all the values are displayed for the amount of 100 grams

Buttermilk Glycemic index (GI)

N/A

Buttermilk is cultured milk, fermented by bacteria. It contains almost 5g of sugars and no dietary fiber in every 100g serving.

The glycemic index of buttermilk has not been measured by researchers so far. Here, we will try to get an idea of how buttermilk affects blood glucose levels.

Low fat milk contains nearly the same amount of sugars and fats as does buttermilk. The average glycemic index of most types of milk is 31±4 (1). Based on this comparison, we can assume that the glycemic index of buttermilk falls in the low category.

It has been researched that the glycemic index of buttermilk with added powder of dried bottle gourd pulp is 14±12, whilst the GI of buttermilk with added powder of whole bottle gourd pulp falls in the range of 20±3 (2).

Fermented dairy products, such as buttermilk, have also been found to have an inverse association with the development of diabetes and prediabetes, as they may have the potential to reduce fasting plasma glucose and glycated hemoglobin (3, 4).

In summary, buttermilk can be assumed to have a low glycemic index and can be recommended to people with diabetes or prediabetes.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://juniperpublishers.com/jcmah/pdf/JCMAH.MS.ID.555593.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3719038/
  4. https://pubmed.ncbi.nlm.nih.gov/29498341/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 23, 2021

Important nutritional characteristics for Buttermilk

Buttermilk
Glycemic index ⓘ Source:
N/A (-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (245 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-0.1 (neutral)
Calories
40
80% Calcium
60% Retinol
58% Vitamin C
57% Sodium
54% Vitamin A
Explanation: The given food contains more Calcium than 80% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Retinol, Vitamin C, Sodium, and Vitamin A.

Check out similar food or compare with current

Macronutrients chart

4% 5% 91%
Protein:
Daily Value: 7%
3.31 g of 50 g
7%
Fats:
Daily Value: 1%
0.88 g of 65 g
1%
Carbs:
Daily Value: 2%
4.79 g of 300 g
2%
Water:
Daily Value: 5%
90.13 g of 2,000 g
5%
Other:
0.89 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
2%
Total Fat 1g
5%
Saturated Fat 1g
Trans Fat g
1%
Cholesterol 4mg
8%
Sodium 190mg
2%
Total Carbohydrate 5g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 1mcg 0%

Calcium 116mg 12%

Iron 0mg 0%

Potassium 151mg 4%

*
The % 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.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Buttermilk nutrition infographic

Buttermilk nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 35% 2% 8% 39% 14% 25% 12% 4% 1% 11% 10%
Calcium: 116 mg of 1,000 mg 12%
Iron: 0.05 mg of 8 mg 1%
Magnesium: 11 mg of 420 mg 3%
Phosphorus: 89 mg of 700 mg 13%
Potassium: 151 mg of 3,400 mg 4%
Sodium: 190 mg of 2,300 mg 8%
Zinc: 0.42 mg of 11 mg 4%
Copper: 0.011 mg of 1 mg 1%
Manganese: 0.002 mg of 2 mg 0%
Selenium: 2 µg of 55 µg 4%
Choline: 17.7 mg of 550 mg 3%

Mineral chart - relative view

Calcium
116 mg
TOP 20%
Sodium
190 mg
TOP 43%
Phosphorus
89 mg
TOP 67%
Potassium
151 mg
TOP 70%
Zinc
0.42 mg
TOP 73%
Selenium
2 µg
TOP 77%
Choline
17.7 mg
TOP 77%
Magnesium
11 mg
TOP 82%
Copper
0.011 mg
TOP 95%
Iron
0.05 mg
TOP 95%
Manganese
0.002 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 4% 9% 36% 2% 17% 8% 4% 28% 1%
Vitamin A: 47 IU of 5,000 IU 1%
Vitamin E : 0.05 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1 mg of 90 mg 1%
Vitamin B1: 0.034 mg of 1 mg 3%
Vitamin B2: 0.154 mg of 1 mg 12%
Vitamin B3: 0.058 mg of 16 mg 0%
Vitamin B5: 0.275 mg of 5 mg 6%
Vitamin B6: 0.034 mg of 1 mg 3%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0.22 µg of 2 µg 9%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
1 mg
TOP 42%
Vitamin A
47 IU
TOP 50%
Vitamin B2
0.154 mg
TOP 57%
Vitamin B12
0.22 µg
TOP 58%
Vitamin B5
0.275 mg
TOP 76%
Folate
5 µg
TOP 79%
Vitamin B1
0.034 mg
TOP 80%
Vitamin B6
0.034 mg
TOP 86%
Vitamin K
0.1 µg
TOP 88%
Vitamin E
0.05 mg
TOP 91%
Vitamin B3
0.058 mg
TOP 94%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 45% 41% 37% 35% 40% 25% 30% 36% 43%
Tryptophan: 42 mg of 280 mg 15%
Threonine: 141 mg of 1,050 mg 13%
Isoleucine: 171 mg of 1,400 mg 12%
Leucine: 313 mg of 2,730 mg 11%
Lysine: 277 mg of 2,100 mg 13%
Methionine: 87 mg of 1,050 mg 8%
Phenylalanine: 171 mg of 1,750 mg 10%
Valine: 217 mg of 1,820 mg 12%
Histidine: 100 mg of 700 mg 14%

Fat type information

0.548% 0.254% 0.033%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g

Fiber content ratio for Buttermilk

4.79%
Sugar: 4.79 g
Fiber: 0 g
Other: 0 g

All nutrients for Buttermilk per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 8% 69% 3.31g 1.2 times more than Broccoli
Fats 1% 76% 0.88g 37.9 times less than Cheese
Carbs 2% 61% 4.79g 5.9 times less than Rice
Calories 2% 91% 40kcal 1.2 times less than Orange
Sugar 0% 48% 4.79g 1.9 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 12% 20% 116mg 1.1 times less than Milk
Iron 1% 95% 0.05mg 52 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond
Phosphorus 13% 67% 89mg 2 times less than Chicken meat
Potassium 4% 70% 151mg Equal to Cucumber
Sodium 8% 43% 190mg 2.6 times less than White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef
Copper 1% 95% 0.01mg 12.9 times less than Shiitake
Vitamin E 0% 91% 0.05mg 29.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 1% 42% 1mg 53 times less than Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea
Vitamin B2 12% 57% 0.15mg 1.2 times more than Avocado
Vitamin B3 0% 94% 0.06mg 165.1 times less than Turkey meat
Vitamin B5 6% 76% 0.28mg 4.1 times less than Sunflower seed
Vitamin B6 3% 86% 0.03mg 3.5 times less than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 9% 58% 0.22µg 3.2 times less than Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli
Tryptophan 0% 87% 0.04mg 7.3 times less than Chicken meat
Threonine 0% 86% 0.14mg 5.1 times less than Beef
Isoleucine 0% 87% 0.17mg 5.3 times less than Salmon
Leucine 0% 86% 0.31mg 7.8 times less than Tuna
Lysine 0% 82% 0.28mg 1.6 times less than Tofu
Methionine 0% 84% 0.09mg 1.1 times less than Quinoa
Phenylalanine 0% 87% 0.17mg 3.9 times less than Egg
Valine 0% 86% 0.22mg 9.4 times less than Soybean
Histidine 0% 86% 0.1mg 7.5 times less than Turkey meat
Cholesterol 1% 54% 4mg 93.3 times less than Egg
Saturated Fat 3% 68% 0.55g 10.8 times less than Beef
Monounsaturated Fat 0% 76% 0.25g 38.6 times less than Avocado
Polyunsaturated fat 0% 92% 0.03g 1429.5 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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