Buttermilk nutrition, glycemic index, calories, net carbs & more
Milk, buttermilk, fluid, cultured, lowfat
*all the values are displayed for the amount of 100 grams
Buttermilk Glycemic index (GI)
Education:
General Medicine at YSMU
Buttermilk is cultured milk fermented by bacteria. It contains no dietary fiber and almost 5g of sugars 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 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, while 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.
References
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://juniperpublishers.com/jcmah/pdf/JCMAH.MS.ID.555593.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3719038/
- https://pubmed.ncbi.nlm.nih.gov/29498341/
Important nutritional characteristics for Buttermilk
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
N/A (-)
Insulin index ⓘ
N/A
Calories
40
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
4.79 grams
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)
Calcium
Retinol
Vitamin C
Sodium
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.
Mineral coverage chart
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:
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%
Macronutrients chart
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
Protein quality breakdown
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
Saturated Fat:
0.548 g
Monounsaturated Fat:
0.254 g
Polyunsaturated fat:
0.033 g
Fiber content ratio for Buttermilk
Sugar:
4.79 g
Fiber:
0 g
Other:
0 g
All nutrients for Buttermilk per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Net carbs | N/A | 57% | 4.79g |
11.3 times less than Chocolate
|
| 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 | N/A | 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% | 86% | 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 | N/A | 76% | 0.25g |
38.6 times less than Avocado
|
| Polyunsaturated fat | N/A | 92% | 0.03g |
1429.5 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 40
% Daily Value*
2%
Total Fat
1g
5%
Saturated Fat 1g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
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.