scored 67/100
Buttermilk is a fermented dairy beverage with a tangy flavor, traditionally made from the liquid left after butter churning. Rich in probiotics, calcium, and protein while being low in fat, it supports digestive and bone health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 67.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Buttermilk has been a staple in traditional cuisines for centuries, particularly in South Asian and Middle Eastern cooking. Modern buttermilk is typically cultured from regular milk with lactic acid bacteria, giving it distinctive probiotic properties absent in regular milk. Per 100g, buttermilk provides 3.46g of protein, 120mg of calcium, and 158mg of potassium with only 1.08g fat, making it nutrient-dense and relatively low-calorie. The fermentation process converts lactose into lactic acid, improving digestibility for many individuals while cultivating beneficial Lactobacillus and other probiotic strains. These live cultures support gut microbiome diversity, which is increasingly recognized as foundational for longevity through mechanisms including immune function, metabolic health, and systemic inflammation reduction. The combination of probiotics, bioavailable calcium, and phosphorus supports bone density maintenance—critical for healthy aging. Additionally, buttermilk contains conjugated linoleic acid (CLA) in trace amounts and whey proteins with bioactive peptides, contributing to metabolic and cardiovascular benefits. Its lower fat content compared to whole milk makes it suitable for individuals managing cardiovascular risk while maintaining adequate nutrient intake.
Probiotic Lactobacillus species colonize the gut, enhance barrier function, reduce pathogenic bacteria, and produce short-chain fatty acids that nourish intestinal epithelial cells
Lactic acid fermentation enhances mineral solubility; combined with 120mg calcium and phosphorus per 100g, supports osteoblast activity and reduces bone resorption risk
Buttermilk contains casein and whey proteins with bioactive peptides (β-lactorphin) that may improve amino acid absorption and post-meal satiety signaling
Probiotic-derived butyrate and propionate activate GPR43/GPR41 receptors, suppressing pro-inflammatory immune responses and supporting regulatory T cell differentiation
Fermentation metabolizes ~90% of lactose; residual lactose is further broken down by bacterial β-galactosidase, reducing digestive discomfort in lactose-sensitive individuals
Buttermilk is beneficial throughout the day due to its digestive support properties. Consuming with or after meals enhances nutrient absorption and provides satiety. Post-meal consumption supports digestive efficiency, while morning consumption may establish beneficial microbial populations for the day.
Breaks a fast
While not ideal during strict fasting due to 4.81g carbs per 100g, buttermilk can be consumed during eating windows with particular benefit post-exercise for protein and electrolyte replenishment.
Per 100 g of the default form. Bars show how much higher or lower buttermilk is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Buttermilk is classified as a dairy. Buttermilk is a fermented dairy beverage with a tangy flavor, traditionally made from the liquid left after butter churning.
Buttermilk scores 67/100 in Formulate, making it a moderate choice. Its strongest contributions come from Riboflavin, Calcium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 240 g serving provides about 8.3 g of protein (~17% of the 50 g daily value).
Not really. A 240 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 240 g serving, buttermilk is highest in Riboflavin (~36% DV), Calcium (~22% DV), Phosphorus (~18% DV).
Not really. A 240 g serving has about 11.5 g of net carbs (11.5 g total minus 0 g fiber).
Best any time of day. Buttermilk is beneficial throughout the day due to its digestive support properties. Consuming with or after meals enhances nutrient absorption and provides satiety. Post-meal consumption supports digestive efficiency, while morning consumption may establish beneficial microbial populations for the day.
A typical serving is around 240 g (~103 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating buttermilk alongside several other dairy sources.
Buttermilk falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Buttermilk pairs nicely with: Pair with turmeric in marinades or drinks because curcumin's bioavailability increases when combined with fat and probiotics enhance curcumin's anti-inflammatory metabolites; Combine with berries (blueberries, raspberries) in smoothies because anthocyanins and polyphenols synergize with probiotics to reduce oxidative stress and support microbial diversity; Mix with whole grains like oats or barley because prebiotic fiber feeds probiotic bacteria, creating a synergistic effect for butyrate production and sustained satiety; Use in chutneys with ginger and garlic because combined antimicrobial and anti-inflammatory compounds are enhanced by buttermilk's probiotics for digestive optimization.
Moderate sodium.