Buttermilk vs. Milk
Nutrition comparison of Buttermilk and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and milk:
- Both milk and buttermilk are high in calcium.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk and buttermilk contain similar amounts of calories - milk has 50 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is lighter in protein, lighter in carbs and heavier in fat compared to milk per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Milk | |
|---|---|---|
| Protein | 21% | 27% |
| Carbohydrates | 32% | 38% |
| Fat | 48% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and buttermilk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in milk and buttermilk are both made of 100% sugar.
sugar
Milk and buttermilk contain similar amounts of sugar - milk has 5.1g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Milk and buttermilk contain similar amounts of protein - milk has 3.3g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Milk and buttermilk contain similar amounts of saturated fat - milk has 1.3g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
trans fat
Both milk and buttermilk are low in trans fat - milk has 0.09g of trans fat per 100 grams and buttermilk does not contain significant amounts.
cholesterol
Milk and buttermilk contain similar amounts of cholesterol - milk has 8mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin C
Milk and buttermilk contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and buttermilk does not contain significant amounts.
Vitamin A
Milk and buttermilk contain similar amounts of Vitamin A - milk has 55ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Milk and buttermilk contain similar amounts of Vitamin D - milk has 49iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.
Vitamin E
Milk and buttermilk contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Milk and buttermilk contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Both buttermilk and milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Buttermilk | Milk | |
|---|---|---|
| Thiamin | 0.047 MG | 0.039 MG |
| Riboflavin | 0.172 MG | 0.185 MG |
| Niacin | 0.09 MG | 0.092 MG |
| Pantothenic acid | 0.38 MG | 0.356 MG |
| Vitamin B6 | 0.036 MG | 0.038 MG |
| Folate | 5 UG | 5 UG |
| Vitamin B12 | 0.46 UG | 0.53 UG |
Minerals
calcium
Both milk and buttermilk are high in calcium. Milk has a little more calcium (4%) than buttermilk by weight - milk has 120mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Milk and buttermilk contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Milk and buttermilk contain similar amounts of potassium - milk has 140mg 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 milk contain small amounts of beta-carotene.
| Buttermilk | Milk | |
|---|---|---|
| beta-carotene | 7 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than milk per 100 grams.
| Buttermilk | Milk | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.008 G |
| Total | 0.076 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both buttermilk and milk contain significant amounts of linoleic acid.
| Buttermilk | Milk | |
|---|---|---|
| linoleic acid | 0.122 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.122 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Buttermilk g
()
|
Daily Values (%) |
Milk g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does milk or buttermilk contain more calories in 100 grams?Milk and buttermilk contain similar amounts of calories - milk has 50 calories in 100g and buttermilk has 62 calories.
Does milk or buttermilk have more carbohydrates?
By weight, both milk and buttermilk are low in carbohydrates - milk has 4.8g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in milk and buttermilk are both made of 100% sugar.
Does milk or buttermilk contain more calcium?
Both milk and buttermilk are high in calcium. Milk has a little more calcium ( 0%) than buttermilk by weight - milk has 120mg of calcium in 100 grams and buttermilk has 115mg of calcium.