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Buttermilk - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Buttermilk consist of 1% fat, 4% protein, 4% carbs, 0% fiber and 90% water. With 37 of calories per 100g it's 36% lower than other foods in Milkshakes. In total 24.32% of the calories in Buttermilk come from fat, 43.24% from protein and 43.24% from carbohydrates.

  • low GI Glycemic Index: 35
  • Low carb Only 6 carbs per serving
  • low GL Glycemic Load: 2.1
  • Fructose free Contains no fructose
  • Gluten free
  • moderate Lactose

Can you eat Buttermilk for a low carb diet?

With 6g of carbs and a Glycemic Load of 2.1 in a portion of 150g, Buttermilk can be consumed for a ketogenic or low-carb diet. It contains no Fructose, is Gluten free and has a moderate amount of Lactose.

Buttermilk nutrition facts & data

Nutrition facts
per 100g
avg Milkshakes[1]
Calories (kcal) 37 103.6
Fat (g) 1 2.6
Protein (g) 4 3.1
Carbohydrates (g) 4 16.5
Mono- & Di-Saccharides (g) 4 16.5
Polysaccharides (g) 0 16.5
Fibers (g) 0 0.5
Sodium (mg) 55 53.8
Water (g) 90 76
[1] average of Milkshakes

Breakdown in percent (%) of total calories

An average portion size (150g) of Buttermilk contains

  • 55.5 Calories
  • 1.5g of Fat
  • 6g of Protein
  • and 6g of Carbs
  • 82.5mg of sodium - 5.5% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 7.03% of the recommended daily allowance (RDA) for Magnesium.
  • 0.75mg of Zinc - 7.5% of the RDA for Zinc.
  • 0.15mg of Iron - 1.25% of the RDA for Iron.
  • 217.5mg of Potassium - 5.44% of the RDA for Potassium.
  • 1.5mg of Vitamin C - 1.43% of the RDA for Vitamin C.
  • 0.3mg of Vitamin B12 - 10% of the RDA for Vitamin B12.

For every gram of carbs in Buttermilk you get

  • 1 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Milkshakes have on average 0.19g of proteins per 1 gram of carbs.
  • 0.25 grams of fat (total average 0.66g, other foods in Milkshakes 0.16g)
  • 0 grams of fibers (total average 0.13g, other foods in Milkshakes 0.03g)

Nutrient distribution per gram

What vitamins are in Buttermilk?

per 100g
Vitamin C (mg) 1 1.9
Vitamin E (mg) 0.001 0.1
Vitamin B1 / Thiamine (mg) 0.03 0
Vitamin B2 (mg) 0.16 0.2
Vitamin B6 (mg) 0.04 0
Vitamin B9 / Folate (μg) 5 8.1
Vitamin B12 (μg) 0.2 0.3
Retinol (μg) 7 17.3
beta-Carotene (μg) 9 13.8
[1] average of Milkshakes

Is Buttermilk rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Buttermilk of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Buttermilk

per 100g
Magnesium (mg) 15 19.4
Zinc (mg) 0.5 0.5
Sodium (mg) 55 53.8
Calcium (mg) 110 102.5
Iron (mg) 0.1 0.2
Potassium (mg) 145 153.8
Phosphorus (mg) 90 88.1
[1] average of Milkshakes

Is Buttermilk high in minerals?


Again, for every mineral contained in Buttermilk we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates in Buttermilk

4% of Buttermilk are carbs, per serving (150g) that is 6g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 4 15.9
Polysaccharides (g) 0 0.4
Total carbs (g) 4 16.5
[1] average of Milkshakes

How high is the Glycemic Index and the Glycemic Load for Buttermilk?

The Glycemic Index of Buttermilk is 35, which would be considered as low. The Glycemic Load in a normal serving is 2.1 and can be regarded as low.

Allergens in Buttermilk

  • is Gluten free
  • has a moderate amount of Lactose
  • no Fructose

Fatty acids and cholesterol in Buttermilk

Of the 1g total fat per 100g, 0.3g are saturated fatty acids (SFA), 0.001g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 1mg.

Alternative and similar foods to Buttermilk