Track your nutrition and health goals
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 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.
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 (diluted curd with water) without added salt, spices, or sugar.
| 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 |
Buttermilk calories may vary based on the amount of water and curd used in preparation. Use the Hint app to log your homemade buttermilk recipe and get the exact calories for your version.
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 |
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 |
200ml Buttermilk Calories
200ml buttermilk = 25 calories, 1.4g protein.
200ml is the standard single glass serving of buttermilk in India. This is the same as "1 glass of buttermilk" — the values are identical.
| Nutrient | 200ml Buttermilk |
|---|---|
| Calories | 25 kcal |
| Protein | 1.4g |
| Carbohydrates | 2.2g |
| Fat | 0.7g |
| Calcium | 232mg |
| Potassium | 302mg |
250ml Buttermilk Calories
250ml buttermilk = 31 calories, 1.75g protein.
A larger 250ml glass (the size of many standard glasses in India) adds a minimal 6 extra calories compared to a 200ml glass.
| Nutrient | 250ml Buttermilk |
|---|---|
| Calories | 31 kcal |
| Protein | 1.75g |
| Carbohydrates | 2.75g |
| Fat | 0.9g |
| Calcium | 290mg |
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 chilli. The calorie content depends on the curd-to-water ratio.
| 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 |
Masala chaas (with jeera, salt, and ginger) adds minimal calories — approximately 2–3 kcal from spices.
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 nutritional profile as 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 |
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 buttermilk or chaas.
| Tak Serving | Calories | Protein |
|---|---|---|
| 1 glass tak (200ml) | 25 kcal | 1.4g |
| 250ml tak | 31 kcal | 1.75g |
Chach / Chhaas 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 |
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 the daily intake — especially useful for vegetarians who consume it regularly.
| Buttermilk Serving | Protein |
|---|---|
| 100ml | 0.7g |
| 200ml (1 glass) | 1.4g |
| 250ml | 1.75g |
| 300ml | 2.1g |
| 500ml | 3.5g |
Buttermilk Nutrition
Buttermilk is rich in key nutrients while being light on the stomach:
- Protein: 1.4g per glass (200ml)
- Fat: 0.7g per glass — very low fat
- Carbohydrates: 2.2g per glass
- Calcium: 232mg per glass — about 23% of the daily requirement
- Potassium: 302mg per glass
- Vitamin B12: supports nerve function and energy
- Probiotics: live bacteria that support gut health
Buttermilk Benefits and Side Effects
Health Benefits
- Aids Digestion: Probiotics in buttermilk promote healthy gut flora and improve digestion
- Hydrates the Body: Ideal for summer or after spicy meals — replenishes electrolytes
- Soothes Acidity: Alkaline in nature, it balances stomach acids and provides quick relief
- Supports Heart Health: Very low fat content makes it heart-friendly
- Rich in Calcium: One glass provides ~23% of the daily calcium requirement
- Good for Diabetes: Low glycemic index and low sugar content
- Supports Bone Health: High calcium and phosphorus content
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 it cold in winter or if you have a sinus condition.
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 and energized. A great replacement for 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 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? No, not when consumed plain. At just 25 kcal per glass, it is one of the lowest-calorie drinks available. It can be consumed freely on a weight-loss or calorie-controlled diet.
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 due to the potassium content.
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 or high-fat beverages.
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 and have the same nutritional values.
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 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, and unlock Pro Workouts to pair diet with exercise.
With Hint Premium: Get unlimited consultations with expert dietitians, personalized meal plans for weight loss, diabetes, acidity, and more, and track progress across all meals, macros, and fitness markers.
Hint Pro and Hint Premium Subscriptions
Hint Pro unlocks advanced tracking tools, Pro Workouts, and personalized diet plans.
Hint Premium gives you unlimited 1:1 consultations with qualified dietitians, who help you set goals, adapt your diet, and stay accountable. Whether you're managing a health condition or working toward fat loss or muscle gain, Hint Premium provides expert support every step of the way.
🎁 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) free — including unlimited dietitian consultations, personalised diet and workout plans, and advanced nutrition tracking. 👉 Browse Garmin watches →
Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription — including personalised Indian diet plans, 300+ workouts, weekly insights, and more. 👉 Browse Apple Watches →
Final Thoughts
Buttermilk is more than just a traditional refreshment — it's a nutritional powerhouse that supports digestion, hydration, and overall well-being. At just 25 calories per glass, it is one of the healthiest drinks you can add to your daily routine. Whether you call it chaas, mattha, tak, or chach, the benefits are the same.
Download the Hint app today to start tracking your buttermilk intake, get personalized plans, and take control of your health.
Explore More
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 specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
🔗 Connect with Asfia on LinkedIn
