Published by Saura ·
Buttermilk nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 34 kcal and 3.2 g protein. Reference food and preparation: plain low-fat buttermilk reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 250 g edible portion of buttermilk (plain low-fat buttermilk reference) supplies about 86 kcal, 8 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Buttermilk: nutrition per 100 g and example portion
Reference preparation: plain low-fat buttermilk reference. The exact source name is “Sour milk, butter milk” (Fineli food 613). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 250 g example |
|---|---|---|
| Energy | 34 kcal | 86 kcal |
| Protein | 3.2 g | 8 g |
| Available carbohydrate (excludes fiber) | 4.2 g | 10.5 g |
| Fat | 0.2 g | 0.5 g |
| Saturated fat | 0.1 g | 0.3 g |
| Fiber | 0 g | 0 g |
How to weigh buttermilk
The source is plain low-fat buttermilk, recorded by weight. Cultured buttermilk, traditional churned buttermilk and sweetened fermented drinks may have different labels. A 250 g example is a weighed serving rather than an exact volume measure.
Calculate your own buttermilk portion
For the 250 g example, multiply the source amounts by 250 ÷ 100 = 2.5. The unrounded energy calculation is 34.3 × 2.5 = 85.75 kcal, displayed as approximately 86 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 250 with your own edible weight. Keep the preparation as plain low-fat buttermilk reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Buttermilk contributes to the totals of pancakes, dressings and baking. Record it along with flour, eggs, oil and other ingredients, even if some water evaporates during cooking. Its tangy taste does not reveal whether a finished product contains added sugar.
Meal ideas using buttermilk
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Use buttermilk in a yogurt-style herb dressing and log the recipe.
- Add it to pancake batter with weighed flour, then divide the cooked batch by serving.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Cottage cheese | plain cottage cheese, 2–5% fat reference | 92 kcal | 15.8 g | 0 g |
| Quark | plain quark, less than 0.5% fat | 59 kcal | 9.8 g | 0 g |
| Feta-style cheese | cow’s-milk feta-style salad cheese in brine, 18% fat | 230 kcal | 14 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Cottage cheese nutrition: calories, protein and portion sizesCottage cheese (2 g fat/100 g): about 92 kcal and 15.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Quark nutrition: calories, protein and portion sizesQuark (under 0.5% fat): about 59 kcal and 9.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Feta-style cheese nutrition: calories, protein and portion sizesFeta-style cheese (18% fat): about 230 kcal and 14 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 250 g of buttermilk?
This plain low-fat buttermilk reference reference supplies about 86 kcal per 250 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of buttermilk matter?
Buttermilk contributes to the totals of pancakes, dressings and baking. Record it along with flour, eggs, oil and other ingredients, even if some water evaporates during cooking. Its tangy taste does not reveal whether a finished product contains added sugar.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 613: Sour milk, butter milk
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 649: Cottage cheese, 2-5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 622: Quark, <0.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 690: Cheese, feta type salad cheese in brine, 18% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.