Are you wondering if buttermilk is low-carb? If you’re on a low-carb or keto diet, you will want to know if buttermilk is a good option for you. The short answer is not quiet. One cup of buttermilk contains around 12 grams of carbs. This makes it a relatively high-carb dairy product.
While buttermilk is a popular ingredient in many recipes, it’s important to know its nutritional value before adding it to your weight loss diet. It’s a good source of protein, which is essential for building and repairing muscles. For those on a low-carb or keto diet, you may want to limit your intake of buttermilk. Alternatively, look for lower-carb substitutes.
For a low-carb alternative to buttermilk, you may want to consider using unsweetened almond milk or coconut milk instead. These dairy-free options are low in carbs and can be used in many recipes that call for buttermilk. Additionally, you can also make your own low-carb buttermilk by mixing almond milk or coconut milk with vinegar or lemon juice.

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What is buttermilk?
It’s a fermented dairy product that has a tangy taste and is often used in baking. Buttermilk can be made from heavy whipping cream or whole milk, and it’s a great source of lactic acid bacteria.
The bacteria convert the lactose in the milk into lactic acid, which gives buttermilk its tangy taste. Traditional buttermilk is made by churning cream into butter, which leaves behind a liquid that is then fermented.
Cultured vs. Traditional Buttermilk
Traditional buttermilk is a byproduct of making butter, while cultured buttermilk is made by adding cultures to milk. Cultured buttermilk is the most common type of buttermilk you find at your local grocery store. It’s usually made from low-fat or nonfat milk, and it has a thicker consistency than traditional buttermilk.
For substitutes for a glass of buttermilk, you can use sour cream or lemon juice. You can also make your own buttermilk by adding a tablespoon of vinegar or lemon juice to a cup of milk. Then let it sit for a few minutes.
As mentioned above, buttermilk is a good source of lactic acid bacteria, which can help improve digestion and boost immunity.
Nutritional Profile of Buttermilk
Buttermilk is a dairy product that is made by fermenting milk with lactic acid bacteria. It has a tangy flavor, and you use it in baking, marinades, and dressings. Here is a breakdown of the nutritional profile of buttermilk.
Macronutrient Breakdown
1-cup serving of buttermilk (245 grams) contains:
- Calories: 98
- Total Carbs: 12 grams
- Protein: 8 grams
- Fat: 2 grams
Vitamins and Minerals Content
Buttermilk has a number of health benefits. It is a good source of several essential vitamins and minerals, including:
- Calcium: Buttermilk is a great source of calcium, which is important for strong bones and teeth.
- Vitamin B12: This vitamin is important for maintaining healthy nerve cells and red blood cells.
- Riboflavin (Vitamin B2): This vitamin is important for energy production and maintaining healthy skin and eyes.
- Phosphorus: This mineral is important for strong bones and teeth.
- Potassium: This mineral helps to regulate blood pressure and maintain proper fluid balance in the body.
Net Carbs in Buttermilk
When you are on a low-carb diet, net carbs are what matter most. To calculate net carbs, subtract the fiber content from the total carbs. One cup of buttermilk has 12 grams of total carbs and no fiber, which means it has 12 net grams of carbohydrates.
While buttermilk is not as low in carbs as some other creamy dairy products, like heavy cream, cheddar cheese, or cream cheese, it can still be part of a low-carb diet if consumed in small amounts. Just be mindful of your carb intake and make sure to stay within your daily limit of 20–50 grams of net carbs.
Good Source of Protein
Buttermilk has good protein content, with 8 g protein per cup. Firstly, protein is important for building and repairing tissues in the body. Secondly, it helps maintain healthy bones, muscles, and skin.
Buttermilk can be a part of a low-carb diet if consumed in moderation. It is a good source of calcium, vitamin B12, and protein, but it is also relatively high in carbs. If you are watching your carb or sugar intake, be sure to keep track of your portion sizes and make sure to stay within your daily limit.

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Buttermilk in a Low-Carb Diet
Here are a few things to consider:
Carb Content and Net Carbs
Buttermilk does contain carbohydrates, with approximately 12 grams per cup. However, when calculating the net carb count, you can subtract the amount of fiber from the total carbs. Since buttermilk doesn’t contain any fiber, the net carb count is the same as the total carb count.
Is Buttermilk Keto-Friendly?
If you’re on a strict ketogenic diet, buttermilk may not be the best option. With its high carb count, it can be difficult to fit into a keto lifestyle. Moreover, if you’re only following a lower-carb diet, you may be able to incorporate buttermilk in moderation.
Alternatives for a Low-Carb Diet
There are a few options to consider as a lower-carb buttermilk replacement or alternative. Use unsweetened almond milk or coconut milk in place of buttermilk in recipes. Greek yogurt, plain yogurt, or a tablespoon of white vinegar mixed with regular milk are great substitutes.
It’s important to note that if you have lactose intolerance, buttermilk may not be the best option for you. However, there are plenty of alternatives available to use instead.
While buttermilk may not be the best option for a strict ketogenic diet, it can be incorporated in moderation for those following a lower-carb diet. By understanding the carb count and exploring alternative options, you can enjoy the benefits of buttermilk without compromising your weight-loss goals or state of ketosis.

Using Buttermilk in Keto Diet Recipes
Buttermilk is a versatile ingredient you can use in a variety of recipes, both sweet and savory. Here are some tips on how to use buttermilk in your cooking and baking.
Cooking and Baking with Buttermilk
Buttermilk is a popular ingredient in baking, especially for making biscuits, pancakes, and cakes. Use it in savory dishes like fried chicken and mashed pumpkins. Buttermilk adds a tangy flavor to recipes and helps to tenderize the gluten in flour. This results in a moist and tender baked good.
Therefore, when using buttermilk in baking, it’s important to remember that it is acidic and reacts with baking soda to create a leavening effect. So, if your recipe calls for baking powder, you can still use buttermilk, but you may need to adjust the amount of baking soda. I have a delicious buttermilk pancake recipe that I recommend you try.
Homemade Buttermilk Substitutes
If you don’t have buttermilk on hand, you can easily make your own using simple ingredients like lemon juice, vinegar, or yogurt. Here are some homemade buttermilk substitutes you can try:
- Lemon juice or vinegar: Mix 1 tablespoon of lemon juice or vinegar with 1 cup of milk and let it sit for 5–10 minutes until it thickens and curdles.
- Yogurt: Mix 1/2 cup of yogurt with 1/2 cup of milk to create a buttermilk-like consistency.
- Water and egg: Mix 1 beaten egg with 1 cup of water to create a substitute for buttermilk in recipes that call for a small amount.
- Coconut flour and almond flour: Mix 1/4 cup of coconut flour or almond flour with 1 cup of milk to create a low-carb buttermilk substitute.
Likewise, when substituting buttermilk in a recipe, keep in mind that the taste of buttermilk and the texture of the final product may be slightly different. For instance, using heavy cream instead of buttermilk will result in a richer and creamier dish, while using sour cream or yogurt will add a tangy flavor.
Let’s Bring It All Together
Above all, buttermilk is a great ingredient to have on hand for baking and cooking. Whether you’re making keto buttermilk biscuits or keto buttermilk pancakes, or simply adding it to your favorite recipes for a tangy flavor, buttermilk is a versatile and delicious ingredient that can be used in a variety of ways.
Frequently Asked Questions
Yes, buttermilk can fit into a keto diet if consumed in moderation. Buttermilk has a low carb count, making it a good option for those on a low-carb or keto diet. However, it is important to keep track of your daily carb intake and consume buttermilk in moderation.
Almond milk is a great, keto-friendly substitute for buttermilk. It can be used in a similar way in recipes, working well in everything from smoothies to baked goods. Other good substitutes include coconut milk and cashew milk.
Yes, there are low-carb options for buttermilk in baking recipes. You can make your own low-carb buttermilk by mixing almond milk and vinegar or lemon juice. This will give you a similar tangy flavor to buttermilk without the added carbs.
More FAQs
Overall, buttermilk has a lower carb count, similar to regular milk. However, it is important to keep track of your daily carb intake and consume buttermilk in moderation.
Flavored buttermilk varieties like Buttermilk Ranch can have a higher carb count due to added sugars and other ingredients. It is important to check the nutrition label and ingredient list before consuming flavored buttermilk.
Dairy products like curd can be considered low-carb and keto-friendly, as they have a low carb count and are high in fat. However, it is important to keep track of your daily carb intake and consume dairy products in moderation. Use the best micro-tracking app for best results.
Disclaimer: This article is published for general information purposes only. It is not nutritional advice and does not take into consideration your individual health needs. WatuDaily does not make any warranties about the ongoing completeness and reliability of this information. Always check the product label regarding allergens and other health needs. Any action you take based on the information found on this website is strictly at your own risk. For any medical advice regarding diet and nutrition, or before changing your diet drastically, always consult a doctor or nutritionist.