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Buttermilk Calories: 25 kcal per Glass | Nutrition & Benefits
By Asfia Fatima, Chief Dietitian at Clearcals
Light, cooling, and incredibly refreshing, buttermilk (also known as chaas, mattha, tak, or chach across India) is a traditional fermented dairy drink. At just 25 kcal per glass, it is one of the lowest-calorie drinks in Indian cuisine — and one of the best for digestion and hydration.
TL;DR — Buttermilk Calories & Nutrition at Every Serving Size 100ml buttermilk: 12 kcal / 0.7g protein / 1.1g carbs / 0.4g fat / 116mg calcium | 1 glass / 200ml: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium / 302mg potassium | 250ml: 31 kcal / 1.75g protein / 2.75g carbs / 0.9g fat | 300ml: 37 kcal / 2.1g protein / 3.3g carbs / 1.1g fat | 2 glasses / 400ml: 50 kcal / 2.8g protein / 4.4g carbs / 1.4g fat | 500ml: 62 kcal / 3.5g protein / 5.5g carbs / 1.75g fat | 1 litre: 124 kcal / 7g protein | Buttermilk = chaas = mattha = tak = chach — all same nutrition | Plain buttermilk has 0g added sugar | GI: low (~30–35) | Suitable for diabetes, weight loss, and acidity
In this guide, we explore the calories, nutrition, health benefits, and common questions around buttermilk.
1 Glass Buttermilk Calories
1 glass of buttermilk (200ml) = 25 calories, 1.4g protein, 2.2g carbs, 0.7g fat.
A standard glass of buttermilk in India is 200ml. A larger 250ml glass contains 31 calories. These values are for plain buttermilk with no added sugar or cream.
| Buttermilk Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100ml buttermilk | 12 kcal | 0.7g | 1.1g | 0.4g |
| 150ml buttermilk | 18 kcal | 1.1g | 1.7g | 0.6g |
| 1 glass / 200ml buttermilk | 25 kcal | 1.4g | 2.2g | 0.7g |
| 250ml buttermilk | 31 kcal | 1.75g | 2.75g | 0.9g |
| 300ml buttermilk | 37 kcal | 2.1g | 3.3g | 1.1g |
| 2 glasses / 400ml buttermilk | 50 kcal | 2.8g | 4.4g | 1.4g |
| 500ml buttermilk | 62 kcal | 3.5g | 5.5g | 1.75g |
| 1 litre of buttermilk | 124 kcal | 7.0g | 11.0g | 3.5g |
1 Glass Buttermilk Calories — Complete Reference (All Names) 1 glass buttermilk calories: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium | One glass buttermilk calories: 25 kcal | Calories in 1 glass buttermilk: 25 kcal | 1 glass of buttermilk calories: 25 kcal | Buttermilk calories 1 glass: 25 kcal | Calories in one glass buttermilk: 25 kcal | Calories in one glass of buttermilk: 25 kcal | How many calories in one glass of buttermilk: 25 kcal | One glass of buttermilk calories: 25 kcal | 1 glass butter milk calories: 25 kcal | Butter milk calories 1 glass: 25 kcal | Calories in a glass of buttermilk: 25 kcal | How many calories in buttermilk (1 glass): 25 kcal | 1 glass buttermilk calories and protein: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium / 302mg potassium | 1 glass buttermilk nutrition: 25 kcal / 1.4g protein / 0.7g fat / 2.2g carbs / 232mg calcium / low GI | Buttermilk calories (per glass): 25 kcal | Calories in buttermilk (1 glass): 25 kcal | Buttermilk calorie (1 glass): 25 kcal | Calorie in buttermilk (1 glass): 25 kcal | How much calories in buttermilk: 25 kcal per glass
Buttermilk calories may vary based on the amount of water and curd used in preparation. Use the Hint app to track your exact homemade buttermilk calories.
1 Glass Buttermilk Calories and Protein
1 glass buttermilk (200ml) = 25 calories and 1.4g protein.
| Glasses | Calories | Protein |
|---|---|---|
| Half glass (100ml) | 12 kcal | 0.7g |
| 1 glass (200ml) | 25 kcal | 1.4g |
| 1.5 glasses (300ml) | 37 kcal | 2.1g |
| 2 glasses (400ml) | 50 kcal | 2.8g |
1 Glass Buttermilk Protein — Full Reference 1 glass buttermilk protein: 1.4g | Protein in 1 glass buttermilk: 1.4g | One glass buttermilk protein: 1.4g | Protein in 1 glass of buttermilk: 1.4g | One glass of buttermilk protein: 1.4g | 1 glass of butter milk protein: 1.4g | Buttermilk protein per glass: 1.4g | Protein in one glass of buttermilk: 1.4g | 2 glass buttermilk calories: 50 kcal / 2.8g protein | 2 glasses buttermilk calories: 50 kcal
Buttermilk Calories Per 100ml / 100g
Per 100ml of buttermilk: 12 calories, 0.7g protein, 1.1g carbs, 0.4g fat.
| Nutrient | Per 100ml Buttermilk |
|---|---|
| Calories | 12 kcal |
| Carbohydrates | 1.1g |
| Sugar | 1.1g |
| Protein | 0.7g |
| Fat | 0.4g |
| Calcium | 116mg |
| Potassium | 151mg |
| Sodium | 105mg |
| Vitamin B12 | 0.22mcg |
Buttermilk Calories Per 100ml and Per 100g — Full Reference Buttermilk calories per 100ml: 12 kcal / 0.7g protein / 1.1g carbs / 0.4g fat / 116mg calcium | Buttermilk protein per 100ml: 0.7g | Buttermilk calories per 100g: ~12 kcal (buttermilk is ~98% water by weight, so 100ml ≈ 100g) | Butter milk calories 100ml: 12 kcal | Butter milk calories 100g: ~12 kcal | Buttermilk nutritional value per 100ml: 12 kcal / 0.7g protein / 1.1g carbs / 0.4g fat / 116mg calcium / 151mg potassium | 100 ml buttermilk calories: 12 kcal | 100ml buttermilk calories: 12 kcal | 100 ml buttermilk protein: 0.7g | 100ml buttermilk protein: 0.7g | Buttermilk calories per 100g: ~12 kcal | Protein in chach per 100ml: 0.7g | 100 ml chach calories: 12 kcal | 100 ml chach protein: 0.7g | Buttermilk calories per 100ml: 12 kcal
200ml Buttermilk Calories
200ml buttermilk = 25 calories, 1.4g protein, 2.2g carbs, 0.7g fat.
200ml is the standard single glass serving of buttermilk in India. This is the same as "1 glass of buttermilk."
| Nutrient | 200ml Buttermilk |
|---|---|
| Calories | 25 kcal |
| Protein | 1.4g |
| Carbohydrates | 2.2g |
| Fat | 0.7g |
| Calcium | 232mg |
| Potassium | 302mg |
200ml Buttermilk Calories — Full Reference 200 ml buttermilk calories: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat | 200ml buttermilk calories: 25 kcal | Calories in 200 ml buttermilk: 25 kcal | 200 ml buttermilk calories and protein: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium | 200 ml chach calories: 25 kcal | 200ml buttermilk = 1 glass = 25 kcal / 1.4g protein
250ml Buttermilk Calories
250ml buttermilk = 31 calories, 1.75g protein, 2.75g carbs, 0.9g fat.
A larger 250ml glass adds a minimal 6 extra calories compared to the standard 200ml glass.
| Nutrient | 250ml Buttermilk |
|---|---|
| Calories | 31 kcal |
| Protein | 1.75g |
| Carbohydrates | 2.75g |
| Fat | 0.9g |
| Calcium | 290mg |
250ml Buttermilk Calories and Protein — Full Reference 250 ml buttermilk calories: 31 kcal / 1.75g protein / 2.75g carbs / 0.9g fat | 250ml buttermilk calories: 31 kcal | Buttermilk calories 250ml: 31 kcal | Calories in 250 ml buttermilk: 31 kcal | 250ml buttermilk protein: 1.75g | 250 ml buttermilk protein: 1.75g | Protein in 250 ml buttermilk: 1.75g | 250 ml buttermilk calories and protein: 31 kcal / 1.75g protein / 2.75g carbs / 0.9g fat / 290mg calcium | 250ml buttermilk calories and protein: 31 kcal / 1.75g | 250 ml chach calories: 31 kcal | 250 ml chach protein: 1.75g | 250ml chach calories: 31 kcal
300ml Buttermilk Calories
300ml buttermilk = 37 calories, 2.1g protein, 3.3g carbs, 1.1g fat.
| Nutrient | 300ml Buttermilk |
|---|---|
| Calories | 37 kcal |
| Protein | 2.1g |
| Carbohydrates | 3.3g |
| Fat | 1.1g |
| Calcium | ~348mg |
300ml Buttermilk Calories and Protein — Full Reference 300 ml buttermilk calories: 37 kcal / 2.1g protein / 3.3g carbs / 1.1g fat | 300ml buttermilk calories: 37 kcal | Calories in 300 ml buttermilk: 37 kcal | 300 ml buttermilk protein: 2.1g | Calories in 500 ml buttermilk: 62 kcal (see 500ml section) | 400 ml buttermilk calories: 50 kcal / 2.8g protein | 400 ml buttermilk protein: 2.8g
500ml Buttermilk Calories
500ml buttermilk = 62 calories, 3.5g protein, 5.5g carbs, 1.75g fat.
| Nutrient | 500ml Buttermilk |
|---|---|
| Calories | 62 kcal |
| Protein | 3.5g |
| Carbohydrates | 5.5g |
| Fat | 1.75g |
| Calcium | ~580mg |
| Potassium | ~755mg |
500ml Buttermilk Calories and Protein — Full Reference 500 ml buttermilk calories: 62 kcal / 3.5g protein / 5.5g carbs / 1.75g fat | 500ml buttermilk calories: 62 kcal | 500 ml buttermilk protein: 3.5g | 500ml buttermilk protein: 3.5g | Protein in buttermilk 500ml: 3.5g | Protein in 500 ml buttermilk: 3.5g | 500 ml buttermilk calories and protein: 62 kcal / 3.5g protein / 5.5g carbs / 1.75g fat / ~580mg calcium | 500ml buttermilk calories and protein: 62 kcal / 3.5g | 500 ml chach calories: 62 kcal | 500 ml chach protein: 3.5g | How much protein in 500 ml buttermilk: 3.5g | 1 litre buttermilk protein: 7.0g | 1 litre buttermilk calories: 124 kcal
500ml is a common large serving at Indian restaurants and dhabas. At just 62 kcal, it is an excellent high-volume, low-calorie drink for hydration and satiety.
1 Litre Buttermilk Calories
1 litre of buttermilk = 124 calories, 7g protein, 11g carbs, 3.5g fat.
1 Litre Buttermilk Calories and Protein — Full Reference 1 litre buttermilk calories: 124 kcal / 7g protein / 11g carbs / 3.5g fat | 1 litre buttermilk protein: 7g | 1 ltr buttermilk calories: 124 kcal | 1 litre of buttermilk calories: 124 kcal / 7g protein
Chaas Calories
Chaas is the Hindi and Gujarati name for buttermilk. 1 glass chaas (200ml) = 25 calories.
Chaas is made by blending curd with water and adding spices like jeera (cumin), ginger, or green chillies. It is nutritionally identical to plain buttermilk.
| Chaas Serving | Calories | Protein |
|---|---|---|
| 1 glass chaas (200ml) | 25 kcal | 1.4g |
| 250ml chaas | 31 kcal | 1.75g |
| 1 glass masala chaas | ~28 kcal | 1.4g |
Chaas Calories — Full Reference Chaas calories: 25 kcal per glass (200ml) / 12 kcal per 100ml | 1 glass chaas calories: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat | 1 glass chaas protein: 1.4g | 1 glass chaas calories and protein: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium | Calories in chaas: 25 kcal per glass | Calories in chaach: 25 kcal per glass | Chaach calories: 25 kcal per glass | Chaach calories (1 glass): 25 kcal / 1.4g protein | One glass chaas calories: 25 kcal | One glass chaas protein: 1.4g | Calories in chaas (per 100ml): 12 kcal | Is chaas the same as buttermilk? Yes — chaas, mattha, tak, and chach are all regional Indian names for buttermilk, same nutrition
Masala chaas (with jeera, salt, and ginger) adds minimal calories — approximately 2–3 kcal from spices — and does not significantly change the nutritional profile.
Mattha Calories
Mattha is the Punjabi and North Indian name for buttermilk. 1 glass mattha (200ml) = 25 calories.
Mattha is typically thicker than regular chaas and is often served chilled. It is the same nutritionally as chaas or plain buttermilk.
| Mattha Serving | Calories | Protein |
|---|---|---|
| 1 glass mattha (200ml) | 25 kcal | 1.4g |
| 250ml mattha | 31 kcal | 1.75g |
| 300ml mattha | 37 kcal | 2.1g |
Mattha Calories — Full Reference 1 glass mattha calories: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat | Mattha calories (per glass): 25 kcal | 1 glass mattha protein: 1.4g | 250ml mattha calories: 31 kcal | 300ml mattha calories: 37 kcal
Tak Calories
Tak is the Marathi name for buttermilk. 1 glass tak (200ml) = 25 calories.
Tak is widely consumed in Maharashtra, especially after spicy meals. It is nutritionally identical to chaas, mattha, and chach.
| Tak Serving | Calories | Protein |
|---|---|---|
| 1 glass tak (200ml) | 25 kcal | 1.4g |
| 250ml tak | 31 kcal | 1.75g |
Chach Calories
Chach (also spelled chhaas) is another regional name for buttermilk, commonly used in Rajasthan and Haryana. 1 glass chach (200ml) = 25 calories.
| Chach Serving | Calories | Protein |
|---|---|---|
| 1 glass chach (200ml) | 25 kcal | 1.4g |
| 250ml chach | 31 kcal | 1.75g |
| 500ml chach | 62 kcal | 3.5g |
Chach Calories — Full Reference 1 glass chach calories: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat | Chach calories: 25 kcal per glass | Calories in chach: 25 kcal per glass | 1 glass chach calories and protein: 25 kcal / 1.4g protein / 2.2g carbs / 0.7g fat / 232mg calcium | One glass chach calories: 25 kcal | 1 glass chach protein: 1.4g | 500 ml chach calories: 62 kcal | 500 ml chach protein: 3.5g | 250 ml chach calories: 31 kcal | 250 ml chach protein: 1.75g | 200 ml chach calories: 25 kcal | 100 ml chach calories: 12 kcal | Butter milk calories (1 glass): 25 kcal
Buttermilk Protein
1 glass buttermilk (200ml) = 1.4g protein. Per 250ml = 1.75g protein.
Buttermilk is not a high-protein beverage, but it contributes a gentle, easily digestible protein to your daily intake, sourced from the curd it is made with.
| Buttermilk Serving | Protein |
|---|---|
| 100ml | 0.7g |
| 200ml (1 glass) | 1.4g |
| 250ml | 1.75g |
| 300ml | 2.1g |
| 500ml | 3.5g |
| 1 litre | 7.0g |
Buttermilk Protein — Full Reference 1 glass buttermilk protein: 1.4g | Protein in 1 glass buttermilk: 1.4g | Buttermilk protein per 100ml: 0.7g | Protein in buttermilk 500ml: 3.5g | 500 ml buttermilk protein: 3.5g | 1 litre buttermilk protein: 7g | Protein in 1 glass of buttermilk: 1.4g | Protein in one glass of buttermilk: 1.4g | One glass buttermilk protein: 1.4g | 1 glass of butter milk protein: 1.4g | 250 ml buttermilk protein: 1.75g | 250ml buttermilk protein: 1.75g | Protein in 250 ml buttermilk: 1.75g | 300 ml buttermilk protein: 2.1g | 100 ml buttermilk protein: 0.7g | 100ml buttermilk protein: 0.7g
Buttermilk Nutrition
Buttermilk is rich in key nutrients while being light on the stomach:
| Nutrient | Per 100ml | Per 200ml (1 glass) |
|---|---|---|
| Calories | 12 kcal | 25 kcal |
| Protein | 0.7g | 1.4g |
| Fat | 0.4g | 0.7g |
| Carbohydrates | 1.1g | 2.2g |
| Calcium | 116mg | 232mg (~23% DRI) |
| Potassium | 151mg | 302mg |
| Sodium | 105mg | 210mg |
| Vitamin B12 | 0.22mcg | 0.44mcg |
| Probiotics | Present | Present |
Buttermilk has a low glycaemic index (~30–35), making it a diabetic-friendly drink. Its high calcium content (232mg per glass) provides approximately 23% of the daily recommended calcium intake. The live probiotic bacteria support gut microbiome health and digestion.
Buttermilk Benefits and Side Effects
Health Benefits
Aids Digestion: Probiotics in buttermilk promote healthy gut flora and improve digestion. The lactic acid bacteria from fermentation support the gut microbiome.
Hydrates the Body: Ideal for summer or after spicy meals — replenishes electrolytes (potassium 302mg, sodium 210mg per glass) without heavy calories.
Soothes Acidity: Alkaline in nature, it balances stomach acids and provides quick relief from heartburn and acidity.
Supports Heart Health: Very low fat content (0.7g per glass) makes it heart-friendly.
Rich in Calcium: One glass provides ~23% of the daily calcium requirement (232mg per 200ml glass).
Good for Diabetes: Low glycaemic index (~30–35) and low sugar content make it suitable for diabetics.
Supports Bone Health: High calcium and phosphorus content supports bone density and strength.
Weight Loss Friendly: At just 25 kcal per glass with 1.4g protein and 2.2g carbs, buttermilk is one of the lowest-calorie filling drinks available.
Side Effects
- May cause discomfort if you are lactose intolerant
- Avoid if you are advised to restrict fluid intake (e.g., certain kidney conditions)
- Avoid cold buttermilk in winter if you are prone to sinus or respiratory issues
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 cold buttermilk late at night in cold weather.
Is buttermilk good for weight loss? Absolutely. Low in calories (just 25 kcal per glass) and fat, buttermilk helps curb hunger while keeping you hydrated. Its probiotic content also supports healthy gut function, which is associated with better metabolic health.
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 green chilli to taste. 1 glass of homemade buttermilk = approximately 25 kcal.
Is buttermilk good for acidity? Yes. Its alkaline nature and cooling effect help neutralise stomach acid, providing quick relief from acidity.
Is buttermilk good for diabetes? Yes. It has a low glycaemic index (~30–35) and is low in natural sugars, making it a diabetic-friendly drink when consumed without added sugar.
Does buttermilk increase weight? No, not when consumed plain. At just 25 kcal per glass, it is one of the lowest-calorie drinks available. Weight gain would only occur if consumed in very large quantities or with high-calorie add-ins like cream or sugar.
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 disease should consult their doctor before consuming high-potassium drinks.
Is buttermilk good for fatty liver? Yes. It is low in fat and contains beneficial bacteria that may support liver function — a great alternative to sugary drinks.
Is chaas the same as buttermilk? Yes. Chaas, mattha, tak, and chach are all regional Indian names for buttermilk. They are all made from diluted curd with water and have the same calorie profile: 25 kcal per 200ml glass.
What's New in Hint App Version 2.0
Hint version 2.0 makes tracking your buttermilk, chaas, and hydration habits significantly easier:
Apple Health Sync (iOS): Your workouts and sleep now sync automatically from Apple Health into Hint. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. See exactly how your buttermilk intake fits into your daily calorie and hydration targets based on your actual activity.
Garmin Watch Support: With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed.
Free AI Insights for All Users: Every Hint user now receives personalised AI insights based on their goals and health conditions — completely free. If you're managing diabetes or weight loss, Hint's AI can recommend buttermilk as a low-calorie, low-GI drink alternative to juices or sweetened lassi.
Custom Recipes: Log your exact homemade chaas recipe — your specific curd-to-water ratio, spices, and serving size — for an accurate calorie count.
Trend Charts (Pro & Premium): Track your daily hydration and calorie intake trends across the week.
300+ Strength Training Workouts — Now Free: All 300+ guided strength training workout videos, previously Pro-only, are now free for all Hint users.
Android Update Coming This Month: Google Health Connect sync, free AI insights, and trend charts are coming to Android users this month.
How the Hint App Helps
The Hint app is India's most accurate food calorie tracker. You can:
- Log your homemade buttermilk or chaas recipe
- Monitor calories, protein, and fat in every glass
- Get personalised diet plans tailored to your health goals
- Track your hydration and digestion-friendly foods
With Hint Pro, access deeper nutrition insights, personalised diet plans, and Pro Workouts to pair diet with strength training.
With Hint Premium, get unlimited consultations with expert dietitians, personalised meal plans for weight loss, diabetes, acidity, and more.
🎁 Free Hint with Every Watch Purchase
Garmin watches: Purchase any Garmin watch from the Clearcals Store and receive 1 month of Hint Premium (worth ₹1,999) absolutely free. With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed. Log your post-workout chaas and see exactly how it fits your recovery nutrition.
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Track your calories burned and your buttermilk intake together in real time.
Final Thoughts
Buttermilk is more than just a traditional refreshment — it is a nutritional powerhouse at just 25 kcal per glass. With probiotics for gut health, calcium for bones, and electrolytes for hydration, it is one of the most beneficial low-calorie drinks in Indian cuisine.
Download the Hint app today to start tracking your buttermilk intake, get personalised plans, and take control of your health.
About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specialises in evidence-based diet planning for weight loss, diabetes, and metabolic health.
Connect with Asfia on LinkedIn
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