Buttermilk Calories, Carbs, Fat
Nutrition Facts
Written by Sky Taylor, Diet Bites
Low Fat or Full Blown?
Just by looking at our data table below we can readily see why the reduced fat dairy group foods are best for the body in comparison to their regular, whole peers.
One cup of low fat buttermilk contains about 100 kcals and two total fat grams, with a little over one gram of saturated. In comparison, the whole version contains about 50 more kcals and four times the total fatty acid content.
Let's take a closer look at the cholesterol values. The low fat contains 1 milligram while the whole contains twenty-seven times more.
That's quite a substantial difference and just another reason why your heart will thank you for opting for minimal fatty acids.
Diet Wise Buttermilk for Recipe Usage
Whenever a recipe calls for buttermilk as an ingredient and you don't have any on hand - you can easily make a poor man's version.
Simply add a teaspoon of white distilled vinegar to one cup of skim milk and allow it to rest for about five minutes before using in your recipe. You won't be able to tell the difference between the poor man's version and the regular product if you're like most.
Calories, Nutrition in Buttermilk
| Energy, Vitamins, Minerals | Unit Measures | 1 cup low fat | 1 ounce of low fat | 1 quart of low fat |
| Alanine |
g
|
0.292
|
0.036
|
1.166
|
| Arginine |
g
|
0.309
|
0.039
|
1.235
|
| Ash |
g
|
2.18
|
0.27
|
8.72
|
| Aspartic acid |
g
|
0.647
|
0.081
|
2.587
|
| Calcium, Ca |
mg
|
284
|
35
|
1137
|
| Calories |
kcal
|
98
|
12
|
392
|
| Carbohydrate |
g
|
11.74
|
1.47
|
46.94
|
| Cholesterol |
mg
|
10
|
1
|
39
|
| Copper, Cu |
mg
|
0.027
|
0.003
|
0.108
|
| Cystine |
g
|
0.076
|
0.009
|
0.304
|
| Monounsaturated Fat |
g
|
0.622
|
0.078
|
2.489
|
| Polyunsaturated Fat |
g
|
0.081
|
0.010
|
0.323
|
| Saturated Fat |
g
|
1.343
|
0.168
|
5.370
|
| Fiber, total dietary |
g
|
0.0
|
0.0
|
0.0
|
| Folate, DFE |
mcg_DFE
|
12
|
2
|
49
|
| Folate, food |
mcg
|
12
|
2
|
49
|
| Folate, total |
mcg
|
12
|
2
|
49
|
| Folic acid |
mcg
|
0
|
0
|
0
|
| Glutamic acid |
g
|
1.575
|
0.197
|
6.301
|
| Glycine |
g
|
0.179
|
0.022
|
0.715
|
| Histidine |
g
|
0.233
|
0.029
|
0.931
|
| Iron, Fe |
mg
|
0.12
|
0.02
|
0.49
|
| Isoleucine |
g
|
0.500
|
0.062
|
1.999
|
| Leucine |
g
|
0.806
|
0.101
|
3.224
|
| Lysine |
g
|
0.679
|
0.085
|
2.715
|
| Magnesium, Mg |
mg
|
27
|
3
|
108
|
| Manganese, Mn |
mg
|
0.005
|
0.001
|
0.020
|
| Methionine |
g
|
0.198
|
0.025
|
0.794
|
| Niacin |
mg
|
0.142
|
0.018
|
0.568
|
| Pantothenic acid |
mg
|
0.674
|
0.084
|
2.695
|
| Phenylalanine |
g
|
0.426
|
0.053
|
1.705
|
| Phosphorus, P |
mg
|
218
|
27
|
872
|
| Potassium, K |
mg
|
370
|
46
|
1480
|
| Proline |
g
|
0.818
|
0.102
|
3.273
|
| Protein |
g
|
8.11
|
1.01
|
32.44
|
| Retinol |
mcg
|
17
|
2
|
69
|
| Riboflavin |
mg
|
0.377
|
0.047
|
1.509
|
| Selenium, Se |
mcg
|
4.9
|
0.6
|
19.6
|
| Serine |
g
|
0.421
|
0.053
|
1.686
|
| Sodium, Na |
mg
|
257
|
32
|
1029
|
| Sugars, total |
g
|
11.74
|
1.47
|
46.94
|
| Thiamin |
mg
|
0.083
|
0.010
|
0.333
|
| Threonine |
g
|
0.387
|
0.048
|
1.548
|
| Tocopherol, beta |
mg
|
0.05
|
0.01
|
0.20
|
| Tocopherol, delta |
mg
|
0.05
|
0.01
|
0.20
|
| Tocopherol, gamma |
mg
|
0.07
|
0.01
|
0.29
|
| Total Fat |
g
|
2.16
|
0.27
|
8.62
|
| Tryptophan |
g
|
0.088
|
0.011
|
0.353
|
| Tyrosine |
g
|
0.341
|
0.043
|
1.362
|
| Valine |
g
|
0.595
|
0.074
|
2.381
|
| Vitamin A, IU |
IU
|
64
|
8
|
255
|
| Vitamin A, RAE |
mcg_RAE
|
17
|
2
|
69
|
| Vitamin B-12 |
mcg
|
0.54
|
0.07
|
2.16
|
| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
| Vitamin B-6 |
mg
|
0.083
|
0.010
|
0.333
|
| Vitamin C |
mg
|
2.5
|
0.3
|
9.8
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.12
|
0.02
|
0.49
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
0.2
|
0.0
|
1.0
|
| Water |
g
|
220.82
|
27.58
|
883.27
|
| Zinc, Zn |
mg
|
1.03
|
0.13
|
4.12
|
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