Is Buttermilk Good for You? Health Benefits, Nutrition Facts & Risks

Buttermilk has been a staple in American kitchens for generations, adding tang to pancakes, tenderness to fried chicken, and richness to baked goods. But beyond its culinary uses, many people are asking: is buttermilk actually good for you?

The short answer is yes—buttermilk can be an excellent addition to a healthy diet. This fermented dairy beverage is packed with essential nutrients, including calcium, protein, and beneficial probiotics. A single cup contains only about 98 calories while delivering significant amounts of vitamins and minerals your body needs.

However, like any food, buttermilk isn’t suitable for everyone. It contains lactose and can be high in sodium, which may cause issues for certain individuals. In this comprehensive guide, we’ll explore everything you need to know about buttermilk’s health benefits, nutritional profile, potential downsides, and how to incorporate it into your diet.

What Exactly Is Buttermilk?

Despite its name, modern buttermilk doesn’t actually contain butter. The term originally referred to the liquid left behind after churning cream into butter—a product still found in some South Asian countries but rarely seen in the United States today.

The buttermilk you’ll find in American grocery stores is cultured buttermilk, a fermented dairy product made by adding beneficial bacteria to regular milk. These lactic acid-producing bacteria, typically Lactococcus lactis or Lactobacillus bulgaricus, transform the milk’s lactose into lactic acid.

This fermentation process creates buttermilk’s characteristic tangy flavor and thick consistency. The increased acidity (pH of 4.4-4.8 compared to regular milk’s 6.7-6.9) causes the milk proteins to curdle slightly, giving buttermilk its creamy texture. The same process also acts as a natural preservative, extending the product’s shelf life.

Buttermilk Nutrition Facts

Buttermilk delivers impressive nutritional value in every serving. One cup (245 ml) of low-fat cultured buttermilk provides:

• Calories: 98
• Protein: 8 grams
• Carbohydrates: 12 grams
• Fat: 2-3 grams
• Calcium: 22% of the Daily Value (DV)
• Riboflavin (Vitamin B2): 29% of the DV
• Vitamin B12: 22% of the DV
• Pantothenic acid (Vitamin B5): 13% of the DV
• Phosphorus: 20% of the DV
• Sodium: 16% of the DV

Buttermilk is particularly notable for being a low-calorie source of high-quality protein and calcium. The protein content helps with muscle maintenance and satiety, while the calcium supports bone health. The high levels of B vitamins play crucial roles in energy metabolism and red blood cell formation.

Full-fat varieties of buttermilk also contain vitamin K2, a nutrient important for bone and cardiovascular health that’s often lacking in modern diets.

Science-Backed Health Benefits of Buttermilk

1. Easier to Digest Than Regular Milk

One of buttermilk’s most notable advantages is its digestibility, even for some people with lactose sensitivity. Approximately 65% of the global population experiences some degree of lactose intolerance after infancy, making dairy consumption challenging.

The fermentation process that creates buttermilk partially breaks down lactose, the milk sugar that causes digestive distress in lactose-intolerant individuals. The beneficial bacteria consume some of the lactose as fuel, reducing the amount present in the final product.

Research suggests that many people with mild to moderate lactose intolerance can consume fermented dairy products like buttermilk with fewer or no symptoms compared to regular milk. However, individual tolerance varies, and those with severe lactose intolerance should still exercise caution.

2. Supports Strong Bones and Prevents Osteoporosis

Buttermilk is an excellent source of nutrients critical for bone health, including calcium, phosphorus, and vitamin D (when fortified). Full-fat versions also provide vitamin K2, which works synergistically with these nutrients to build and maintain strong bones.

Calcium is the primary mineral in bones and teeth, while phosphorus works alongside calcium to form the structural foundation of the skeleton. Studies show that adequate phosphorus intake is associated with increased bone mineral density and bone mineral content.

Research involving participants aged 13-99 found that those consuming 2-3 times the recommended dietary allowance of phosphorus (700 mg per day) experienced a 2.1% increase in bone mineral density and a 4.2% increase in bone mineral content over five years.

Furthermore, higher combined intake of calcium and phosphorus has been linked to a 45% lower risk of osteoporosis in adults with normal blood levels of these minerals. Vitamin K2, found in full-fat buttermilk, promotes bone formation while preventing bone breakdown, making it particularly valuable for osteoporosis prevention.

3. Promotes Oral and Gum Health

Emerging research suggests that fermented dairy products like buttermilk may benefit oral health, particularly in preventing periodontitis—a common inflammatory condition affecting the gums and supporting structures of teeth.

Studies indicate that fermented dairy products may have anti-inflammatory effects on the cells lining the mouth. The calcium from fermented dairy sources has been associated with significant reductions in periodontitis, an effect not observed with calcium from non-dairy sources.

This oral health benefit may be especially valuable for individuals experiencing inflammation due to radiation therapy, chemotherapy, or inflammatory conditions like Crohn’s disease.

4. May Help Lower Cholesterol Levels

Preliminary research suggests buttermilk may positively impact cholesterol levels. In an 8-week study involving 34 adults, consuming approximately 1/5 cup of reconstituted buttermilk daily reduced total cholesterol by 3% and triglycerides by 10% compared to a placebo.

Participants who started the study with elevated LDL (bad) cholesterol experienced a 3% reduction in this harmful type of cholesterol. Scientists believe sphingolipid compounds in buttermilk’s milk fat globule membrane may be responsible for this effect by inhibiting cholesterol absorption in the digestive tract.

While these results are encouraging, more extensive research is needed to confirm buttermilk’s cholesterol-lowering properties and determine optimal consumption amounts.

5. Supports Healthy Blood Pressure

Some evidence suggests that regular buttermilk consumption may help maintain healthy blood pressure levels. In a study of 34 people with normal blood pressure, daily buttermilk consumption reduced systolic blood pressure (the top number) by 2.6 mm Hg and mean arterial pressure by 1.7 mm Hg compared to a placebo.

The study also found a 10.9% reduction in plasma angiotensin-I converting enzyme, a compound that helps regulate blood pressure by controlling fluid volume in the body. These effects, though modest, could contribute to cardiovascular health when combined with other healthy lifestyle practices.

6. Provides Probiotic Benefits

Cultured buttermilk contains live bacterial cultures that may function as probiotics, supporting digestive health and immune function. These beneficial bacteria can help maintain a healthy gut microbiome, which plays crucial roles in digestion, nutrient absorption, and immune system regulation.

While buttermilk’s probiotic content may not be as concentrated as in yogurt or kefir, regular consumption can still contribute to overall gut health as part of a balanced diet rich in fermented foods.

7. Supports Hydration and Electrolyte Balance

Buttermilk consists primarily of water, making it a hydrating beverage choice. It also contains electrolytes like sodium, potassium, and calcium, which help maintain proper fluid balance in the body.

In some cultures, particularly in India, buttermilk is consumed as a cooling, hydrating drink during hot weather. Its electrolyte content makes it potentially beneficial for rehydration, though it shouldn’t replace water as your primary hydration source.

Potential Downsides and Risks of Buttermilk

High Sodium Content

One of buttermilk’s main drawbacks is its sodium content. A single cup can contain 300-500 mg of sodium—significantly more than the 140 mg threshold for foods labeled “low sodium.”

Interestingly, lower-fat buttermilk varieties often contain even more sodium than full-fat versions, as manufacturers may add salt to enhance flavor when fat is reduced.

For individuals who need to limit sodium intake—including those with high blood pressure, heart disease, or kidney disease—this high sodium content could be problematic. Excessive sodium consumption is linked to increased blood pressure and higher risk of cardiovascular disease, particularly in salt-sensitive individuals.

If you’re watching your sodium intake, check nutrition labels carefully and consider buttermilk as an occasional treat rather than a daily beverage.

Not Suitable for Lactose Intolerance or Milk Allergies

While buttermilk may be easier to digest than regular milk for some lactose-intolerant individuals, it still contains lactose and can cause symptoms in those with severe intolerance. Common symptoms include bloating, gas, stomach cramps, and diarrhea.

People with milk allergies must avoid buttermilk entirely. Unlike lactose intolerance, which involves difficulty digesting milk sugar, milk allergy is an immune system reaction to milk proteins. Symptoms can range from hives and digestive upset to severe reactions like anaphylaxis.

If you experience any adverse reactions after consuming buttermilk, discontinue use and consult with a healthcare provider.

Calorie Considerations for Weight Management

While buttermilk is relatively low in calories compared to whole milk or cream, it still contributes to your daily caloric intake. If you’re watching your weight, be mindful of portion sizes, especially if you’re drinking buttermilk in addition to using it in cooking.

May Not Be Suitable for Certain Dietary Restrictions

Buttermilk is not appropriate for vegan diets or for individuals following dairy-free eating plans. Those with ethical, environmental, or health reasons for avoiding dairy will need to seek alternatives.

How to Use Buttermilk in Your Diet

Buttermilk’s versatility makes it easy to incorporate into various meals and recipes:

In Baking

• Use in pancakes, waffles, and biscuits for tender, fluffy results
• Add to muffins, quick breads, and cakes for moisture and tang
• Incorporate into scone and cornbread recipes

In Cooking

• Create creamy salad dressings and dips
• Use as a marinade to tenderize chicken or pork
• Add to mashed potatoes for extra creaminess
• Make buttermilk-based soups
• Use in coleslaw or potato salad dressings

As a Beverage

• Drink plain as a refreshing, probiotic-rich beverage
• Blend into smoothies for added protein and tanginess
• Mix with herbs and spices for a savory drink (popular in Indian cuisine)

Buttermilk Substitutes and Alternatives

If you don’t have buttermilk on hand or need a dairy-free option, several substitutes work well in recipes:

Homemade Acidified Milk

Mix 1 cup of milk (dairy or non-dairy) with 1 tablespoon of lemon juice or white vinegar. Let stand for 5-10 minutes until it curdles. This creates a similar acidity and texture for baking purposes.

Plain Yogurt

Use plain yogurt thinned with a little milk at a 1:1 ratio for buttermilk in recipes. Greek yogurt works too but may need more thinning.

Milk and Cream of Tartar

Mix 1 cup of milk with 1¾ teaspoons of cream of tartar. Combine the cream of tartar with a few tablespoons of milk first to prevent lumps, then add the rest of the milk.

Kefir

This fermented milk drink has a similar consistency and probiotic profile to buttermilk and can be used as a direct substitute.

Dairy-Free Options

Mix plant-based milk (soy, almond, oat) with lemon juice or vinegar using the same ratio as above. Some brands also make dairy-free buttermilk specifically.

Tips for Buying and Storing Buttermilk

Shopping Tips

• Check the expiration date and choose the freshest option
• Read labels to compare sodium content between brands
• Look for “cultured” on the label to ensure it contains beneficial bacteria
• Choose low-fat or full-fat based on your dietary needs and preferences
• Consider organic or grass-fed options if within your budget

Storage Guidelines

• Store buttermilk in the coldest part of your refrigerator (typically the back)
• Keep it tightly sealed to prevent absorption of other flavors
• Use within 1-2 weeks of opening for best quality
• Don’t store in the refrigerator door, where temperature fluctuates
• Buttermilk can be frozen for up to 3 months, though texture may change slightly upon thawing

Who Should Consider Adding Buttermilk to Their Diet?

Buttermilk can be particularly beneficial for:

• People seeking bone health support: The calcium, phosphorus, and vitamin K2 content makes it valuable for maintaining strong bones
• Those with mild lactose sensitivity: Some individuals who can’t tolerate regular milk may handle buttermilk better
• Active individuals: The protein content supports muscle recovery and maintenance
• People looking to diversify their probiotic sources: The beneficial bacteria support digestive health
• Home bakers and cooks: It enhances both flavor and texture in numerous recipes

Who Should Avoid or Limit Buttermilk?

Buttermilk may not be suitable for:

• People with milk allergies: Buttermilk contains milk proteins that trigger allergic reactions
• Those with severe lactose intolerance: Even with reduced lactose, it may still cause symptoms
• Individuals on sodium-restricted diets: The high sodium content may conflict with dietary restrictions
• Vegans and those avoiding dairy: Buttermilk is an animal-derived product
• People with certain medical conditions: Always consult your healthcare provider if you have specific dietary restrictions related to medical conditions

The Bottom Line: Is Buttermilk Good for You?

For most people, buttermilk can be a nutritious and health-promoting addition to their diet. This fermented dairy beverage offers an impressive array of nutrients, including high-quality protein, calcium, B vitamins, and beneficial probiotics—all in a relatively low-calorie package.

The scientific evidence supports several health benefits, from stronger bones and better oral health to potential improvements in cholesterol and blood pressure levels. Its fermented nature may make it easier to digest than regular milk for some lactose-sensitive individuals.

However, buttermilk isn’t a miracle food, and it’s not right for everyone. The high sodium content is a legitimate concern for those watching their salt intake, and it’s completely unsuitable for people with milk allergies or vegan diets.

As with most foods, moderation is key. Enjoying buttermilk as part of a varied, balanced diet—whether as a tangy beverage, in your morning pancakes, or as a marinade for dinner—can contribute to overall health and nutrition. Just be mindful of your individual health needs, dietary restrictions, and sodium intake.

If you’re unsure whether buttermilk is appropriate for your specific health situation, consult with a registered dietitian or healthcare provider who can provide personalized guidance based on your individual needs and health goals.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health
• Mayo Clinic – Medical Information and Research
• National Institutes of Health
• American Heart Association
• National Osteoporosis Foundation