📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams buttermilk.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 40 kcal | -- |
| 💪 Protein | 3.3 g | -- |
| 🧈 Fats | 0.9 g | -- |
| 🍚 Carbohydrates | 4.8 g | -- |
| 🌾 Fiber | 0 g | -- |
| Calcium | 116 mg | 12% |
| Phosphorus | 90 mg | 13% |
| Vitamin B12 | 0.3 µg | 13% |
| Potassium | 151 mg | 4% |
| Riboflavin (B2) | 0.15 mg | 14% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main buttermilk benefits in an athlete's nutrition:
- Low in fat but retains protein and calcium
- Probiotics - improve gut microflora
- Refreshing, light - a great summer drink
- Cheaper than Greek yogurt
🍳 How to Prepare
The best ways to prepare buttermilk, while preserving maximum nutritional value:
- Just drink it: cold - a refreshing drink
- Cold beet soup: with beetroot, dill, eggs
- Smoothie: with berries, bananas
⚡ When to Eat?
After training - rehydration. At any time.
🔄 Substitutions and Alternatives
Best alternatives buttermilk:
Kefir, skim milk, plant milk, coconut water
💡 Tips
- Choose natural, additive-free
- Buttermilk is great for marinades
- Cold beet soup with buttermilk - a traditional dish
- Consume within 3-5 days after opening
What It Is and How It Differs
Buttermilk — a sour milk drink obtained by making butter or fermented milk. It comes in two types: traditional (fattier, slightly thicker) and "lean" (almost fat-free, light). Due to their sour taste and liquid consistency, they are easier to digest than full-fat milk, which is convenient after training or on a hot day.
Kefir and buttermilk differ: kefir has more live fermentation cultures and is thicker; buttermilk is more liquid and lower in calories.
📊 Nutritional Value (Approximately, 100 ml)
| Metric | Lean buttermilk | Traditional |
|---|---|---|
| Calories | ~35 kcal | ~40–60 kcal |
| Protein | ~3 g | ~3 g |
| Fat | 0,1–0,5 g | 1–3 g |
| Carbohydrates | ~4–5 g | ~4–5 g |
| Calcium | ~110 mg | ~110 mg |
The exact amount depends on the manufacturer — check the calories the calorie search.
✅ When It Is Suitable for Sports
- For hydration — fluid with electrolytes (calcium, potassium) on a hot day.
- After Training — together with carbohydrates (oats, fruit) as a light protein source.
- For Weight Loss — lots of water, few calories, a feeling of fullness.
- Instead of juice/sweet drinks — less sugar.
- With lactose intolerance — the fermentation process reduces some lactose but does not eliminate it; monitor your reaction.
🥤 Practical Tips
- For breakfast: buttermilk + oats + banana — quick and filling.
- After training: buttermilk + fruit or as a smoothie base.
- For cold beet soup — a traditional and practical use.
- Keep in the refrigerator; consume within a few days after opening (see storage rules).
- Avoid "buttermilk drinks" with a lot of sugar — that is already a different product.