Buttermilk vs. Greek Yogurt

Nutrition comparison of Buttermilk and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of buttermilk versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in buttermilk and greek yogurt:

  • Both greek yogurt and buttermilk are high in calcium.
  • Buttermilk has signficantly more Vitamin D than greek yogurt.
  • Greek yogurt has more folate.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of buttermilk and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Buttermilk src
Image of Greek Yogurt src

Calories and Carbs

calories

Greek yogurt and buttermilk contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and buttermilk has 62 calories.

For macronutrient ratios, buttermilk is much lighter in protein, heavier in carbs and much heavier in fat compared to greek yogurt per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Buttermilk Greek Yogurt
Protein 21% 55%
Carbohydrates 32% 22%
Fat 48% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and buttermilk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.

The carbs in greek yogurt and buttermilk are both made of 100% sugar.

sugar

Greek yogurt and buttermilk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and buttermilk has 4.9g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 210% more protein than buttermilk - greek yogurt has 10g of protein per 100 grams and buttermilk has 3.2g of protein.

Fat

saturated fat

Greek yogurt and buttermilk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.

trans fat

Both greek yogurt and buttermilk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and buttermilk does not contain significant amounts.

cholesterol

Greek yogurt and buttermilk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than buttermilk - greek yogurt has 0.8mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.

Vitamin A

Greek yogurt has 91% more Vitamin A than buttermilk - greek yogurt has 90ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.

Vitamin D

Buttermilk has signficantly more Vitamin D than greek yogurt - buttermilk has 52iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and buttermilk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.

Vitamin K

Greek yogurt and buttermilk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.

The B Vitamins

Greek yogurt has more folate. Both buttermilk and greek yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Buttermilk Greek Yogurt
Thiamin 0.047 MG 0.044 MG
Riboflavin 0.172 MG 0.233 MG
Niacin 0.09 MG 0.197 MG
Pantothenic acid 0.38 MG 0.47 MG
Vitamin B6 0.036 MG 0.055 MG
Folate 5 UG 12 UG
Vitamin B12 0.46 UG 0.52 UG

Minerals

calcium

Both greek yogurt and buttermilk are high in calcium. is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and buttermilk has 115mg of calcium.

iron

Greek yogurt and buttermilk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and buttermilk has 0.03mg of iron.

potassium

Greek yogurt and buttermilk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and buttermilk has 135mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both buttermilk and greek yogurt contain small amounts of beta-carotene.

Buttermilk Greek Yogurt
beta-carotene 7 UG 6 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Buttermilk Greek Yogurt
alpha linoleic acid 0.076 G 0.007 G
Total 0.076 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, both buttermilk and greek yogurt contain significant amounts of linoleic acid.

Buttermilk Greek Yogurt
linoleic acid 0.122 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.122 G 0.067 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Buttermilk (Milk, buttermilk, fluid, whole) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Buttermilk g

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G Water G
G Starch G
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FAQ

Does greek yogurt or buttermilk contain more calories in 100 grams?
Greek yogurt and buttermilk contain similar amounts of calories - greek yogurt has 73 calories in 100g and buttermilk has 62 calories.

Is greek yogurt or buttermilk better for protein?
Greek yogurt is a great source of protein and it has 210% more protein than buttermilk - greek yogurt has 10g of protein per 100 grams and buttermilk has 3.2g of protein.

Does greek yogurt or buttermilk have more carbohydrates?
By weight, both greek yogurt and buttermilk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in greek yogurt and buttermilk are both made of 100% sugar.

Does greek yogurt or buttermilk contain more calcium?
Both greek yogurt and buttermilk are high in calcium. is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium in 100 grams and buttermilk has 115mg of calcium.