Buttermilk vs. Whole Milk
Nutrition comparison of Buttermilk and Whole Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and whole milk:
- Both whole milk and buttermilk are high in calcium.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk and buttermilk contain similar amounts of calories - whole milk has 61 calories per 100 grams and buttermilk has 62 calories.
For macronutrient ratios, buttermilk is similar to whole milk for protein, carbs and fat. Buttermilk has a macronutrient ratio of 21:32:48 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Whole Milk | |
|---|---|---|
| Protein | 21% | 21% |
| Carbohydrates | 32% | 32% |
| Fat | 48% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and buttermilk are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and buttermilk has 4.9g of carbohydrates.
The carbs in whole milk and buttermilk are both made of 100% sugar.
sugar
Whole milk and buttermilk contain similar amounts of sugar - whole milk has 5.1g of sugar per 100 grams and buttermilk has 4.9g of sugar.
Protein
protein
Whole milk and buttermilk contain similar amounts of protein - whole milk has 3.2g of protein per 100 grams and buttermilk has 3.2g of protein.
Fat
saturated fat
Whole milk and buttermilk contain similar amounts of saturated fat - whole milk has 1.9g of saturated fat per 100 grams and buttermilk has 1.9g of saturated fat.
cholesterol
Whole milk and buttermilk contain similar amounts of cholesterol - whole milk has 10mg of cholesterol per 100 grams and buttermilk has 11mg of cholesterol.
Vitamins
Vitamin A
Whole milk and buttermilk contain similar amounts of Vitamin A - whole milk has 46ug of Vitamin A per 100 grams and buttermilk has 47ug of Vitamin A.
Vitamin D
Whole milk and buttermilk contain similar amounts of Vitamin D - whole milk has 51iu of Vitamin D per 100 grams and buttermilk has 52iu of Vitamin D.
Vitamin E
Whole milk and buttermilk contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and buttermilk has 0.07mg of Vitamin E.
Vitamin K
Whole milk and buttermilk contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and buttermilk has 0.3ug of Vitamin K.
The B Vitamins
Both buttermilk and whole milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Buttermilk | Whole Milk | |
|---|---|---|
| Thiamin | 0.047 MG | 0.046 MG |
| Riboflavin | 0.172 MG | 0.169 MG |
| Niacin | 0.09 MG | 0.089 MG |
| Pantothenic acid | 0.38 MG | 0.373 MG |
| Vitamin B6 | 0.036 MG | 0.036 MG |
| Folate | 5 UG | 5 UG |
| Vitamin B12 | 0.46 UG | 0.45 UG |
Minerals
calcium
Both whole milk and buttermilk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium per 100 grams and buttermilk has 115mg of calcium.
iron
Whole milk and buttermilk contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and buttermilk has 0.03mg of iron.
potassium
Whole milk and buttermilk contain similar amounts of potassium - whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.
| Buttermilk | Whole Milk | |
|---|---|---|
| beta-carotene | 7 UG | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both buttermilk and whole milk contain significant amounts of alpha linoleic acid (ALA).
| Buttermilk | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.075 G |
| Total | 0.076 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both buttermilk and whole milk contain significant amounts of linoleic acid.
| Buttermilk | Whole Milk | |
|---|---|---|
| linoleic acid | 0.122 G | 0.12 G |
| Total | 0.122 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Buttermilk g
()
|
Daily Values (%) |
Whole Milk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 whole milk or buttermilk contain more calories in 100 grams?Whole milk and buttermilk contain similar amounts of calories - whole milk has 61 calories in 100g and buttermilk has 62 calories.
Does whole milk or buttermilk have more carbohydrates?
By weight, both whole milk and buttermilk are low in carbohydrates - whole milk has 4.8g of carbs for 100g and buttermilk has 4.9g of carbohydrates. the carbs in whole milk and buttermilk are both made of 100% sugar.
Does whole milk or buttermilk contain more calcium?
Both whole milk and buttermilk are high in calcium. Whole milk is very similar to whole milk for calcium - whole milk has 113mg of calcium in 100 grams and buttermilk has 115mg of calcium.