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Buttermilk Calories, Nutrition, and Health Benefits
Light, cooling, and incredibly refreshing, buttermilk (also known as chaas in many Indian households) is a traditional drink loved for its digestive and hydrating properties.
Whether enjoyed after a heavy meal or on a hot summer day, buttermilk offers a mix of taste and health benefits.
In this guide, we explore the calories, nutrition, health benefits, and common questions around buttermilk.
Buttermilk Calories
Buttermilk is naturally low in calories, making it an excellent addition to weight-conscious diets.
| Buttermilk Serving Size | Buttermilk Calories (kcal) |
|---|---|
| 50 mL | 6 |
| 100 mL | 12 |
| 200 mL | 25 |
| 250 mL | 31 |
| 1 Glass | 30 |
| 1 Small Cup (100 grams) | 12 |
| 1 Medium Cup (200 grams) | 25 |
| 1 Large Cup (300 grams) | 37 |
Buttermilk calories may vary based on the amount of water added in the preparation.
To measure the precise calories and nutrition for your version of buttermilk, download the Hint app and create your personalized buttermilk recipe. It’s the easiest way to track exactly what you eat.
Buttermilk Nutrition
Buttermilk is rich in key nutrients while being light on the stomach:
- Protein: 1.7 grams per Glass (240 mL)
- Fat: 1.6 grams
- Carbohydrates: 2.2 grams
- Calcium, potassium, and vitamin B12
- Contains probiotics that support gut health
Protein in Buttermilk
Although not a high-protein beverage, buttermilk still provides about 2 grams of protein per glass, contributing to daily intake, especially for vegetarians.
It's a gentle, nourishing protein source that's easy to digest.
| Buttermilk Serving Size | Protein in Buttermilk |
|---|---|
| 50 mL | 0.35 |
| 100 mL | 0.7 |
| 200 mL | 1.4 |
| 250 mL | 1.75 |
| 1 Glass | 1.7 |
| 1 Small Cup (100 grams) | 0.7 |
| 1 Medium Cup (200 grams) | 1.4 |
| 1 Large Cup (300 grams) | 2.1 |
Buttermilk Benefits And Side Effects
Health Benefits:
- Aids Digestion: Probiotics in buttermilk promote healthy gut flora
- Hydrates the Body: Ideal for summer or after spicy meals
- Soothes Acidity: Alkaline in nature, it balances stomach acids
- Supports Heart Health: Low-fat content makes it heart-friendly
- Rich in Electrolytes: Helps in maintaining fluid balance
Side Effects:
- May cause discomfort if you're lactose intolerant
- Avoid if you’re advised to restrict fluid intake (e.g., certain kidney conditions)
FAQs About Buttermilk
Can we drink buttermilk at night?
Yes, buttermilk can be consumed at night, especially if you're prone to acidity. However, avoid drinking it cold in winter or if you have a sinus condition.
Is buttermilk good for weight loss?
Absolutely! Low in calories and fat, buttermilk helps curb hunger while keeping you hydrated and energized. A great alternative to sugary drinks.
How to make buttermilk from curd?
Mix 2 tablespoons of curd with 1 cup of water. Blend well until smooth. Add salt, cumin, ginger, or mint as desired.
Is buttermilk good for acidity?
Yes. Its alkaline nature and cooling effect help neutralize stomach acid, providing quick relief from acidity.
Is buttermilk good for health?
Definitely. It's a nutrient-rich, hydrating drink that improves digestion, supports bone health, and enhances gut bacteria.
Is buttermilk good for diabetes?
Yes. It has a low glycemic index and is low in natural sugars, making it a diabetic-friendly drink when consumed plain or with mild spices.
Does buttermilk increase weight?
Not when consumed plain. Its low calorie and fat content make it a weight-friendly drink.
Is buttermilk good for gastritis?
Yes. It soothes the stomach lining, reduces inflammation, and eases discomfort in people with gastritis.
Is buttermilk good for kidney patients?
In moderate amounts, yes. It provides hydration and electrolytes. However, patients with severe kidney issues should consult their doctor.
Is buttermilk good for fatty liver?
Yes. It’s low in fat and contains beneficial bacteria that may support liver function. A great alternative to sugary or high-fat beverages.
Is buttermilk good for weight gain?
Not particularly. It’s too low in calories to significantly contribute to weight gain, but it can be paired with calorie-dense meals.
How the Hint App Can Help
The Hint app is India’s most accurate food calorie tracker. You can:
- Log your homemade buttermilk recipe
- Monitor calories, protein, and fat in every glass
- Get personalized diet plans tailored to your health goals
- Track your hydration and digestion-friendly foods
With Hint Pro:
- Access deeper nutrition insights and personalized diet plans
- Unlock Pro Workouts to pair diet with exercise
With Hint Premium:
- Get unlimited consultations with expert dietitians
- Personalize your meal plans for weight loss, diabetes, acidity, and more
- Track progress across all meals, macros, and fitness markers
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Final Thoughts
Buttermilk is more than just a traditional refreshment—it’s a nutritional powerhouse that supports digestion, hydration, and overall well-being.
Whether you're trying to lose weight, ease acidity, or just stay cool, buttermilk is a smart, natural choice.
Download the Hint app today to start tracking your buttermilk intake, get personalized plans, and take control of your health the easy way!
