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Buttermilk – Definition, Nutrition, Health Benefits, 14 Great Substitutes of Buttermilk


What is Buttermilk?

Buttermilk is a low-fat and high-protein substance that ferments to the point of tartness, the liquid that is leftover after churning butter. That’s the traditional method, which some people still use. But today, most commercial buttermilk is made by dairy processing plants injecting enzymes into low-fat milk.

The name buttermilk is misleading as it does not contain butter.

Traditional buttermilk is the liquid that remains after whole milk has been whipped into butter. This type of buttermilk is rarely found in western countries today but is still common in parts of Nepal, Pakistan, and India.

Whey today is mainly composed of water, lactose, milk sugar and casein, milk protein. It has been pasteurized and homogenized, and lactic acid-producing bacteria have been added, which may include Lactococcus lactis or Lactobacillus bulgaricus.

Lactic acid increases the acidity of the whey and prevents unwanted bacterial growth, thereby extending its shelf life. It also imparts a slightly bitter taste to whey, resulting from the fermentation of lactose bacteria, the primary sugar in milk (1Trusted).

Buttermilk is thicker than milk. When the bacteria in the drink produces lactic acid, the pH drops, and casein, the main protein in milk, solidifies.

Buttermilk Nutrition

Whey contains many nutrients in a small serving.
One cup (245 ml) of buttermilk contains the following nutrients:

  1. Calories: 98
  2. Protein: 8 grams
  3. Carbs: 12 grams
  4. Fat: 3 grams
  5. Fibre: 0 grams
  6. Calcium: 22% of the Daily Value (DV)
  7. Sodium: 16% of the DV
  8. Riboflavin: 29% of the DV
  9. Vitamin B12: 22% of the DV
  10. Pantothenic acid: 13% of the DV

Health Benefits Of Buttermilk

Serum can provide several health benefits, including improved blood pressure, bone health, and oral health.
They are easier to digest than other dairy products.

  1. Supports Strong Bones
  2. May Improve Oral Health
  3. It can help lower your cholesterol levels.
  4. Associated with lowering blood pressure levels

Disadvantages of Buttermilk

Whey can also have several disadvantages related to its salt content and the potential to cause allergic reactions in some people.

  1. It may be high in sodium
  2. It can cause allergic reactions or digestive problems in some people.

How to make Homemade Buttermilk?


1 tablespoon freshly squeezed lemon juice or white vinegar

1 glass of milk of your choice


Step 1: Pour 1 glass of milk into a bowl.

Step 2: Take some fresh lemon or white vinegar. Add one to two tablespoonsful of lemon juice or vinegar to the bowl of milk. Stir. Let stand for 5 minutes, till the milk begins to curdle and turns sour.

Step 3: Use buttermilk in a recipe as needed. Enjoy!

14 Excellent Substitutes For Buttermilk

While whey has traditionally been a by-product of whey production, modern whey is made by adding lactic acid bacteria to milk to ferment it.

It has a spicy taste and texture thicker than milk and is commonly used to make cookies, pancakes, waffles, muffins, and cakes.

Buttermilk gives baked goods light, moist and delicate texture. Its acidity triggers the baking soda in recipes and acts as a leavening agent.

However, many people do not have it on hand, and others do not use it due to dietary restrictions.
Surprisingly, you can make buttermilk substitutes, dairy or non-dairy, with ingredients you probably have on hand.

1-8. Milk-Based Substitutes

The main elements of a buttermilk substitute, whether milk-based or not, are acidity and liquid, ideally the same taste and composition as buttermilk.

Here are some milk-based substitutes for buttermilk:

1. Milk and vinegar

Adding vinegar to milk gives it a similar acidity to buttermilk. You can use different types of vinegar, such as apple cider or distilled white vinegar, but the latter has a more neutral flavour.

2. Milk and lemon juice.

Lemon juice is an acid that can be used in place of vinegar to make buttermilk.

3. Milk and cream of tartar

Another acidic substance mixed with milk to make a substitute for buttermilk is tartar, known chemically as potassium bitartrate.

4. Lactose-free milk and acid.

Whey contains less lactose than regular milk, so people with lactose intolerance may find they can tolerate it. However, if you have a shallow acceptance of lactose, you can have a buttermilk substitute for lactose-free milk.

5. Sour cream and water or milk.

Sour cream is made with lactic acid bacteria to ferment the cream, giving it a delicious flavour similar to buttermilk.

6. Plain yoghurt and water or milk.

The sour taste and yoghurt composition are similar to buttermilk, so plain yoghurt is a good substitute.

7. Regular kefir.

Unflavored kefir is a fermented dairy drink that is similar in appearance and taste to buttermilk.

8. Whey powder and water.

You can buy dried, dehydrated buttermilk and return it to a liquid state by adding water according to the directions on the package.

9-14. Vegan Dairy-Free Substitutes

There are several alternatives to plant-based milk and soy products that you can use to make whey replacer, depending on your dietary needs.

Soy-based options

These soy-based alternatives are vegan and dairy-free. Recipes included are for 1 cup (237 ml) buttermilk substitute:

9. Soy milk without sugar and acid.

Add 1 tablespoon (15 ml) lemon juice or vinegar to a measuring cup. Add soy milk to the 1 cup (237 ml) mark. Alternatively, you can use 1 3/4 teaspoon (5 grams) of tartar for acid.

10. Vegan sour cream and water.

Add 1/2 cup (118 ml) water to 1/2 cup (120 grams) vegan sour cream and mix. Alter the proportion of water and sour cream to the desired thickness.

11. Tofu, water, and acid.

Use a blender to grind 1/4 cup (62 grams) of silky smooth tofu with a bit of 3/4 cup (163ml) water and 1 tablespoon (15 ml) vinegar or lemon juice.

Low-carb, paleo-friendly options

The following plant-based whey substitutes are low carb and safe for paleoactives. Paleo diets generally exclude dairy, grains, and legumes, presumably based on the diet of prehistoric human ancestors. These substitutes are also vegan.

12. Coconut milk without sugar and acid.

Add 1 tablespoon (15 ml) vinegar or lemon juice to a measuring cup. Add unsweetened coconut milk to the 1 cup (237 ml) mark and stir. The consistency of coconut milk is similar to buttermilk.

13. Almond milk without sugar and acid.

Pour 1 tablespoon (15 ml) lemon juice or vinegar into a measuring cup. Add unsweetened almond milk up to the 1 cup (237 ml) mark.

In addition, you can read more helpful posts at healthnutritionhints


14. Cashew milk without sugar and acid.

Add 1 tablespoon (15 ml) vinegar or lemon juice to a liquid measuring cup. Add unsweetened cashew milk to the 1 cup (237 ml) mark and stir.

Also, find more helpful resources at healthandbeautytimes


Whey is a healthy ingredient, but you can easily make substitutes at home if you don’t usually buy it or have dietary restrictions.

The key ingredients for buttermilk substitutes are acidic, lemon juice, vinegar, tartar, and a liquid such as milk or an alternative to plant-based milk.

Also Read: Vitamin D -Definition, Benefits, Causes, Symptoms of Vitamin D Deficiency

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