How does buttermilk differ from regular milk or other dairy products?
Per USDA FoodData Central, one cup of cultured lowfat buttermilk has about 98 kcal and 2.6 g fat, against about 149 kcal and 7.9 g fat in a cup of whole milk (our calculation from per-100 g values). Carbohydrate and calcium are close, but buttermilk has far more sodium: about 363 mg a cup versus 105 mg.
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Buttermilk vs regular milk: calories, fat and sodium
The table compares the USDA entries for cultured lowfat buttermilk and whole milk (3.25% milkfat). USDA lists values per 100 g; the cup figures are our calculation from USDA cup weights (245 g buttermilk, 244 g whole milk).
| Per 1 cup | Lowfat buttermilk | Whole milk |
|---|---|---|
| Energy | 98 kcal | 149 kcal |
| Fat | 2.6 g | 7.9 g |
| Protein | 8.1 g | 7.7 g |
| Carbohydrate | 11.7 g | 11.7 g |
| Calcium | 284 mg | 276 mg |
| Sodium | 363 mg | 105 mg |
What is the difference between whole milk and buttermilk?
In these two USDA entries, the biggest gaps are fat (about a third as much in the lowfat buttermilk) and sodium (about 3.5 times as much). Protein, carbohydrate and calcium are similar.
Which buttermilk does this cover?
USDA also lists a whole-fat buttermilk and a reduced-fat one, and brands vary. Check the label on the carton you buy.
Is lower-fat dairy a better choice?
The NHS says much of the fat in milk and dairy foods is saturated fat and suggests lower-fat options for adults and older children. If you watch salt or have a medical condition, ask a doctor or dietitian.
People also ask
Is buttermilk lower in calories than regular milk?
The USDA lowfat buttermilk entry has about 98 kcal per cup against about 149 kcal for whole milk (our calculation from USDA per-100 g values).
Does buttermilk have more sodium than milk?
In the USDA entries, yes: about 363 mg per cup of lowfat buttermilk versus about 105 mg for whole milk (our calculation).
Is buttermilk the same as whole milk?
No. The USDA lists them as separate foods with different fat, energy and sodium values.
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