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Buttermilk: Nutritional Values & Calorie Data

Buttermilk contains 40 kcal per 100g, with 3.3g of protein, 4.8g of carbohydrates, and 0.9g of fat. A lean option: high in protein (3.3g per 100g) and low in fat. At just 40 kcal per 100g, it fits well into calorie-controlled diets. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.04mg, Calcium 116.0mg, Vitamin C 1.0mg
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Nutritional Overview

Buttermilk is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 40 kcal of energy, 3.3g of protein, 4.8g of carbohydrates, and 0.9g of fat.

It is a good source of protein, providing 3.3g per 100g (around 33% of its energy), approximately 7% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.9g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 4.8g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 116mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

At just 40 kcal and 0.9g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Buttermilk is suitable for vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. How much does Buttermilk really add to your day? At 40 kcal per 100g, our meal calorie calculator tells you the running total in seconds.

Frequently Asked Questions

How many calories are in Buttermilk?

Buttermilk contains 40 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Buttermilk high in protein?

Yes, Buttermilk provides 3.3g of protein per 100g (around 33% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Buttermilk provides 7% of this.

Is Buttermilk low in fat?

Yes, Buttermilk contains only 0.9g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Buttermilk low in sugar?

Yes, Buttermilk has only 4.8g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Buttermilk low in salt?

Yes, Buttermilk contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Buttermilk suitable for vegetarians?

Yes, Buttermilk is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Buttermilk contain any allergens?

Yes, Buttermilk contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Buttermilk a good source of calcium?

Buttermilk provides 116mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Is Buttermilk good for weight loss?

With only 40 kcal and 0.9g of fat per 100g, Buttermilk meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science
  6. Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based nutrition research and dietary guidance
  7. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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