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How much sodium is in buttermilk?
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How many ML is a cup of cultured buttermilk?
Does buttermilk contain butter?
Is buttermilk a sour milk?
Sodium in Buttermilk. The favorite choice for the term "Buttermilk" is 1 cup of Buttermilk (Lowfat, Cultured) which has about 260 mg of sodium. The amount of sodium for a variety of types and serving sizes of Buttermilk is shown below.
- Overview
- What is buttermilk?
- Buttermilk nutrition
- Health benefits of buttermilk
- Downsides of buttermilk
- How to make buttermilk substitutes
- The bottom line
Buttermilk is the leftover product of churning whole milk into butter. It’s high in calcium, riboflavin, and vitamin B12. One cup also has only 98 calories. But it can be high in sodium and cause digestion issues in people with dairy sensitivity.
Buttermilk is a fermented dairy product.
Most modern buttermilk is cultured, meaning that beneficial bacteria have been added to it. It’s different from traditional buttermilk, which is rarely found in Western countries today.
This article refers to cultured buttermilk simply as buttermilk.
This dairy product is most often used in baking. For example, it’s a common ingredient in biscuits, muffins, quick breads, and pancakes. It can also be used in batters for fried foods or as a creamy base in soups, potato salad, or salad dressings.
This article reviews the nutrition, benefits, and downsides of buttermilk and tells you how to make substitutes for store-bought varieties.
The name buttermilk is somewhat misleading, as it doesn’t contain butter.
Traditional buttermilk is the liquid leftover after whole milk has been churned into butter. This type of buttermilk is rarely found in Western countries today but remains common in parts of Nepal, Pakistan, and India.
Buttermilk today consists mostly of water, the milk sugar lactose, and the milk protein casein.
It has been pasteurized and homogenized, and lactic-acid-producing bacteria cultures have been added, which may include Lactococcus lactis or Lactobacillus bulgaricus.
Lactic acid increases the acidity of the buttermilk and prevents unwanted bacterial growth, which extends its shelf life. It also gives buttermilk its slightly sour taste, which is a result of the bacteria fermenting lactose, the primary sugar in milk (1).
Buttermilk is thicker than milk. When the bacteria in the beverage produce lactic acid, the pH level is reduced, and casein, the primary protein in milk, solidifies.
Buttermilk packs a lot of nutrition into a small serving.
One cup (245 ml) of cultured buttermilk provides the following nutrients (2):
•Calories: 98
•Protein: 8 grams
•Carbs: 12 grams
•Fat: 3 grams
May be easier to digest than other dairy products
The lactic acid in buttermilk can make its lactose content easier to digest. Lactose is the natural sugar in dairy products. Many people are lactose intolerant, meaning that they don’t have the enzyme needed to break down this sugar. Approximately 65% of people worldwide develop some degree of lactose intolerance after infancy (3). Some people with lactose intolerance can drink cultured dairy products with few to no side effects, as the lactose is broken down by the bacteria (4).
May support strong bones
Buttermilk is a good source of calcium and phosphorus, as well as vitamin D if it has been fortified. Full-fat varieties are also rich in vitamin K2 (5, 6). These nutrients are important for maintaining bone strength and preventing degenerative bone diseases like osteoporosis, but many people don’t get enough of them (7, 8, 9, 10). A 5-year study in people aged 13–99 observed that those with phosphorus intakes 2–3 times higher than the recommended dietary allowance of 700 mg per day increased their bone mineral density by 2.1% and bone mineral content by 4.2% (8). Higher intake of phosphorus-rich foods was also associated with higher calcium intake. Eating more calcium and phosphorus was linked to a 45% lower overall risk of osteoporosis among adults with normal blood levels of these two minerals (8). There is also emerging evidence that vitamin K2 is beneficial for bone health and treating osteoporosis, particularly in combination with vitamin D. Vitamin K2 promotes bone formation and prevents bone breakdown (11, 12).
May improve oral health
Periodontitis is the inflammation of your gums and supporting structures of your teeth. It’s a very common condition and caused by periodontal bacteria. Fermented dairy products like buttermilk may have anti-inflammatory effects on the skin cells that line your mouth (13). The intake of calcium from fermented dairy foods has been associated with a significant reduction of periodontitis. Nondairy foods don’t seem to have this effect (14, 15, 16). This may be particularly helpful for people who have oral inflammation as a result of radiation therapy, chemotherapy, or Crohn’s disease (13, 17).
Can be high in sodium
Milk products contain good amounts of sodium, making it important to check the nutrition label if you need to limit your sodium intake. Consuming a lot of sodium is associated with an increased risk of high blood pressure, especially among individuals who are salt sensitive. High blood pressure is a risk factor for heart disease (20). For people who are sensitive to dietary salt, high-sodium diets can damage the heart, kidneys, brain, and blood vessels (21). Low-sodium foods are defined as having 140 mg of sodium or less per serving. In comparison, 1 cup (240 ml) of buttermilk can pack 300–500 mg of this nutrient. Notably, lower-fat buttermilk often contains even more sodium than higher-fat versions (2, 22).
May cause allergic reactions or digestive issues in some people
Buttermilk contains lactose, a natural sugar to which many people are intolerant. Although buttermilk appears to be more easily digested by some people with lactose intolerance, many may still be sensitive to its lactose content. Symptoms of lactose intolerance include upset stomach, diarrhea, and gas. People who are allergic to milk — rather than intolerant — should not consume buttermilk at all. Milk allergy can cause vomiting, wheezing, hives, upset stomach, and even anaphylaxis in some people (23). Summary Some buttermilk may be high in salt and contain compounds like lactose, which may be problematic for some people.
Acidified buttermilk
To make acidified buttermilk, you need milk and an acid. When the two are mixed, the milk curdles. Acidified buttermilk can be made using dairy milk of any fat content. It can also be made with nondairy milk alternatives, such as soy, almond, or cashew milk. Acids like lemon juice, white vinegar, or apple cider vinegar work well. The ratio is 1 cup (240 ml) of milk to 1 tablespoon (15 ml) of acid. Gently mix the two ingredients and let the mixture sit for 5–10 minutes until it begins to curdle.
Plain yogurt
Like buttermilk, plain yogurt is a fermented dairy product. You can use plain yogurt as a substitute for buttermilk in baking at a 1:1 ratio. If the recipe calls for 1 cup (240 ml) of buttermilk, you can substitute 1 cup (240 ml) of yogurt.
Cream of tartar
Cream of tartar is a byproduct of wine production. It’s an acid commonly used in baking as a leavening agent. This is because combining cream of tartar and baking soda produces carbon dioxide gas. Mix 1 cup (240 ml) of milk and 1 3/4 teaspoons (6 grams) of cream of tartar and let it sit for a few minutes. To prevent the mixture from getting lumpy, mix the cream of tartar with a few tablespoons of milk before adding it to the rest of the milk. Summary Several substitutions can be made for buttermilk in baking. Many use a combination of an acid and either dairy or nondairy milk.
Buttermilk is a dairy product rich in vitamins and minerals that may offer several benefits for your bones, heart, and oral health.
Still, it may cause issues for those with lactose intolerance or a milk allergy.
Nov 29, 2022 · A one-cup serving of cultured 1% buttermilk contains: 110 calories. 9 grams of protein. 3 grams of fat. 13 grams of carbohydrates. Less than 1 gram of fiber. 12 grams of sugar. Buttermilk is...
Nov 7, 2023 · Low-sodium foods are 140 mg of sodium or less per serving. In comparison, 1 cup (240 ml) of buttermilk can pack 300–500 mg of this nutrient. Notably, lower-fat buttermilk often contains even more sodium than higher-fat versions.
Important nutritional characteristics for Buttermilk. TOP 20% Calcium ⓘ Higher in Calcium content than 80% of foods. TOP 40% Retinol ⓘ Higher in Retinol content than 60% of foods. TOP 42% Vitamin C ⓘ Higher in Vitamin C content than 58% of foods. TOP 43% Sodium ⓘ Higher in Sodium content than 57% of foods.
Nutrition Facts. Serving size: 1 cup (245 g) Change serving size. Amount Per Serving. Calories 90. Calories from fat 20. % Daily Value* Total Fat 0g. 4% Saturated Fat 1g. 8% Cholesterol 8g. 3% Sodium 250mg. 10% Total Carbohydrate 10g. 4%
A pie chart showing the macro nutrient components for Buttermilk. This food consists of 88.5% water, 3.2% protein, 4.9% carbs, 3.3% fat, and 0% alcohol.
