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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)

N/A
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 23, 2021
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

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  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
Education: General Medicine at YSMU
Last updated: March 23, 2021

Important nutritional characteristics for Buttermilk

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)
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.

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%

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

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
Net carbs N/A 57% 4.79g 11.3 times less than Chocolate Chocolate
Protein 8% 69% 3.31g 1.2 times more than Broccoli Broccoli
Fats 1% 76% 0.88g 37.9 times less than Cheese Cheese
Carbs 2% 61% 4.79g 5.9 times less than Rice Rice
Calories 2% 91% 40kcal 1.2 times less than Orange Orange
Sugar N/A 48% 4.79g 1.9 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 12% 20% 116mg 1.1 times less than Milk Milk
Iron 1% 95% 0.05mg 52 times less than Beef Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond Almond
Phosphorus 13% 67% 89mg 2 times less than Chicken meat Chicken meat
Potassium 4% 70% 151mg Equal to Cucumber Cucumber
Sodium 8% 43% 190mg 2.6 times less than White Bread White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef Beef
Copper 1% 95% 0.01mg 12.9 times less than Shiitake Shiitake
Vitamin E 0% 91% 0.05mg 29.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 1% 42% 1mg 53 times less than Lemon Lemon
Vitamin B1 3% 80% 0.03mg 7.8 times less than Pea Pea
Vitamin B2 12% 57% 0.15mg 1.2 times more than Avocado Avocado
Vitamin B3 0% 94% 0.06mg 165.1 times less than Turkey meat Turkey meat
Vitamin B5 6% 76% 0.28mg 4.1 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 86% 0.03mg 3.5 times less than Oat Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout Brussels sprout
Vitamin B12 9% 58% 0.22µg 3.2 times less than Pork Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 87% 0.04mg 7.3 times less than Chicken meat Chicken meat
Threonine 0% 86% 0.14mg 5.1 times less than Beef Beef
Isoleucine 0% 86% 0.17mg 5.3 times less than Salmon Salmon
Leucine 0% 86% 0.31mg 7.8 times less than Tuna Tuna
Lysine 0% 82% 0.28mg 1.6 times less than Tofu Tofu
Methionine 0% 84% 0.09mg 1.1 times less than Quinoa Quinoa
Phenylalanine 0% 87% 0.17mg 3.9 times less than Egg Egg
Valine 0% 86% 0.22mg 9.4 times less than Soybean Soybean
Histidine 0% 86% 0.1mg 7.5 times less than Turkey meat Turkey meat
Cholesterol 1% 54% 4mg 93.3 times less than Egg Egg
Saturated Fat 3% 68% 0.55g 10.8 times less than Beef Beef
Monounsaturated Fat N/A 76% 0.25g 38.6 times less than Avocado Avocado
Polyunsaturated fat N/A 92% 0.03g 1429.5 times less than Walnut Walnut

Check out similar food or compare with current

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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
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.

  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.