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Buttermilk Calories
Low-fat source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buttermilk (240 g) has 96 calories. That works out to 40 calories per 100 g. It contains 11.5 g of carbs, 7.9 g of protein, 2.2 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Buttermilk Nutrition Facts
Selected: 1 cup (medium) · 240 g
96
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
7.9g
· 16% DV
Fat
2.2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 32% · Fat 21%
Buttermilk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.07 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 7.9 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Buttermilk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 96 kcal |
| 1 teaspoon (small) | 5 g | 2 kcal |
| 1 tablespoon (medium) | 15 g | 6 kcal |
| 1 ounce (small) | 30 g | 12 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (small) | 120 g | 48 kcal |
| 1 bottle (large) | 300 g | 120 kcal |
| 1 serving (extra large) | 400 g | 160 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Buttermilk
What is ayran made of?
Ayran is a Turkish salted yogurt drink made by mixing yogurt with water and, commonly, salt. It is served cold and may be whisked until frothy; the amount of water changes how thick it tastes.
Is ayran the same as buttermilk?
No. Ayran is a salted yogurt drink, while traditional buttermilk is the cultured liquid left from churning butter; the two have different ingredients and tastes. The name “buttermilk” is sometimes used for ayran in English listings, but it is not an exact equivalent.
Why is ayran served with kebabs?
Ayran’s cool, tangy taste pairs well with the rich, spicy flavors of kebabs and other grilled foods. It is a common drink alongside kebabs in Turkey, rather than a sauce or topping.
Does ayran contain probiotics?
It can contain live yogurt cultures if it is made with yogurt that has active cultures and is not heat-treated afterward. Cultures vary by product, so ayran is not automatically a reliable source of any specific probiotic strain.
How do you make ayran frothy?
Whisk or blend ayran vigorously to incorporate air and create foam. A tightly sealed bottle can also be shaken before serving; open it carefully afterward, since shaking may build pressure.
Why does ayran taste salty?
Salt is traditionally added to ayran to balance yogurt’s tangy flavor. The amount varies, and some versions are unsalted; when making it at home, add only as much salt as you prefer.
Can ayran separate after sitting?
Yes, ayran can separate as the yogurt settles and the water rises. Stir or shake it to recombine before drinking; discard it if it also has an unusual smell or appearance.
How should you store ayran after opening?
Keep opened ayran refrigerated with the container closed, and follow the product’s use-by instructions. Avoid leaving it at room temperature for an extended period, and pour it into a clean glass rather than drinking from the container.
Can people with lactose intolerance drink ayran?
Some people with lactose intolerance tolerate yogurt-based ayran, but it can still contain lactose and may cause symptoms. Try a small amount only if you know you tolerate similar dairy, or choose ayran made with lactose-free yogurt.
Is ayran good to drink after exercise?
Ayran can be a refreshing drink after exercise and provides fluid along with dairy protein. For prolonged or intense exercise, it should not automatically replace a hydration plan tailored to the workout and conditions.
Buttermilk Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.36mg · 28% DV
B5
0.84mg · 17% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
230mg · 33% DV
Calcium
278mg · 28% DV
Iodine
38µg · 25% DV
Selenium
8.88µg · 16% DV
Sodium
252mg · 11% DV
Potassium ⭐
362mg · 11% DV
Buttermilk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buttermilk
To burn the 96 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buttermilk?
Ayran is a Turkish drink made by whisking yogurt with water and salt. It is served cold and can be made thick and foamy or light and pourable, depending on the yogurt and how much water is added. Its tangy, savoury taste makes it a familiar accompaniment to meals across Turkey.
It is often served with kebabs, grilled foods, pide or a simple home-cooked lunch, and is refreshing on its own in warm weather. Ayran is a low-fat way to get protein and calcium. For a lighter, less salty version at home, add more water and adjust the salt to taste.
How Nutritious Is Buttermilk?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buttermilk Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buttermilk Contain Allergens?
Contains these allergens:
Which Diets Is Buttermilk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buttermilk Fat Profile
SATURATED
1.32g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.