Updated on 08. May. 2020

Buttermilk is a light but flavorful ingredient that's healthful and particularly good for dieters.

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  • ...strengthens the bones.
    Buttermilk contains almost as much calcium as drinking milk - just 0.5 litres covers the daily requirement of this mineral, which helps support bone and teeth health. This effect is further enhanced by the equally high content of lactose in buttermilk, which helps the body make optimum use of the calcium.
  • ...is relatively low in lactose.
    With a maximum of four to five grams of lactose per 100 millilitre serving, buttermilk is one of the foods with a relatively low lactose content. Depending on their sensitivity, people with a lactose intolerance often find buttermilk easier on their stomachs than normal milk.
  • ...contains lots of protein.
    Buttermilk contains even more protein than normal milk, with 3.5 grams of protein per 100 gram serving.
  • ...is great for dieters.
    Buttermilk contains most of the nutrients as standard milk, with less fat and fewer calories.
  • ...strengthens the immune system.
    Buttermilk can promote a healthy intestinal flora and support the beneficial bacteria in the intestine, which helps support a healthy immune system.
  • ...soothes the stomach.
    If you have an upset stomach or stomach pain, buttermilk can help, provided it is not drunk too cold. The lactic acid bacteria in buttermilk also help to heal mild inflammation.
  • ...is not all created equal.
    Classic buttermilk is produced by churning sweet cream butter and mildly soured butter, while whipping cream produces butter grains from which liquid (buttermilk) and butter are made. This original can be recognized by the designation "pure buttermilk". If the carton only reads "buttermilk" it probably has been made with semi-skimmed or skimmed milk, which has more lactic acid bacteria, and thus a more sour taste.

What You Should Know About Buttermilk

Buttermilk is a nutrient-rich and relatively light ingredient, with only 44 calories per 100 gram serving. It also has about as much calcium and lactose as standard milk, but with much less calories. The combination of these two substances is ideal because lactose helps the body make the best use of bone-strengthening calcium, and because it is not completely broken down in the small intestine, with some of it reaching the deeper parts of the intestine. Here it is used as nutrition for good gut bacteria.

Because buttermilk contains less than 1 percent fat, it contains only small amounts of the fat-soluble vitamins A and D. 

Our Favourite Recipes With Buttermilk

Here you will find all buttermilk recipes.

How Healthy Is Buttermilk?

Those who like buttermilk should drink or cook with it as often as possible. Just half a liter of buttermilk covers the daily calcium requirement. Buttermilk's mild flavor makes it a particularly good option for children, especially when mixed with fruits. However remember that a large part of the vitamins A and D contained in normal milk are missing in buttermilk.

Buttermilk is a great option especially for women over 35, as it contains plenty of calcium to help combat osteoperosis. 

Calories 37
Protein 3.5 g
Fat 0.5 g
Carbohydrates 4 g
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