Dried buttermilk is a powdered dairy ingredient made by removing water from liquid buttermilk, the byproduct of churning butter. The dehydration process concentrates all the remaining milk solids, including protein, making the powder a more potent source of nutrients than its liquid counterpart. This article will break down the protein content, compare it with liquid buttermilk, and discuss its culinary uses.
The Protein Content in Dried Buttermilk
The protein concentration in dried buttermilk is a key benefit, especially for those looking to add more dairy protein to their diet without the hassle of refrigeration. The protein level can vary slightly depending on the specific product and its grade, but general nutritional data provides a clear picture.
Protein per 100 Grams
On average, 100 grams of dried buttermilk powder contains approximately 34 grams of protein. This makes it a very good source of high-quality dairy protein. To put this into perspective, 100 grams is a little less than half a standard American cup measurement. This high density is a direct result of concentrating the milk solids into a powder.
Protein per Cup
For bakers and home cooks measuring by volume, one standard cup of dried buttermilk can contain as much as 41.16 grams of protein. This is a substantial amount for a single ingredient and highlights its utility in recipes where protein fortification is desired.
Protein per Serving
For a smaller, more typical serving size, such as a quarter cup (30g), you can expect about 10.3 grams of protein. This is a significant contribution to your daily protein intake from a relatively small amount of powder.
Grades and Standards for Dried Buttermilk
Not all dried buttermilk products are created equal, and knowing the different grades is important for understanding the protein content. The American Dairy Products Institute (ADPI) and USDA provide specific definitions:
- Dry Buttermilk (DBM): This product is defined as having a protein content of not less than 30% by weight. This is the higher-quality, higher-protein version of the powder.
- Dry Buttermilk Product (DBMP): This grade contains less than 30% protein. The difference often comes down to the processing and the source material.
Most reputable brands selling dried buttermilk will adhere to the higher standard, ensuring a concentrated and protein-rich product. Always check the nutritional label to confirm the protein percentage.
Dried Buttermilk vs. Liquid Buttermilk: A Nutritional Comparison
While derived from the same source, the nutritional profiles of dried and liquid buttermilk are drastically different due to the removal of water. The table below illustrates the key differences based on a 100-gram serving for comparison.
| Nutrient | Dried Buttermilk (per 100g) | Liquid Buttermilk (per 100g) |
|---|---|---|
| Protein | ~34g | ~3g |
| Carbohydrates | ~49g | ~4.5g |
| Fat | ~5.8g | ~0.5g |
| Calories | ~387 kcal | ~56-70 kcal |
| Calcium | ~1184mg | Varies, but lower |
| Water | Low | High (~91-92%) |
This comparison highlights the significant concentration of nutrients in the dried version. While liquid buttermilk is excellent for hydration and has its own benefits, dried buttermilk is a powerhouse for adding flavor and density in cooking and baking.
Uses of Dried Buttermilk to Boost Protein
The convenience and nutritional density of dried buttermilk make it a valuable ingredient for a variety of culinary applications.
- Baked Goods: Add the powder directly into pancake, waffle, muffin, or biscuit dry mixes to increase the protein and add a richer, tangier flavor. It also aids in leavening and tenderness.
- Sauces and Dressings: Use it as a thickener and flavor enhancer in creamy dressings, sauces, and soups. Its emulsifying properties help create a smooth texture.
- Smoothies and Shakes: Mix a scoop into a smoothie or protein shake for a dairy boost and a creamy consistency. This is an easy way to increase the protein content without adding much fat.
- Dry Mixes: Incorporate it into homemade breading or batters for chicken or other fried foods to add a unique tangy flavor and enhance browning.
- Desserts: Buttermilk powder can be used in desserts like ice cream and custards to improve texture and provide a richer dairy flavor.
For more uses of this pantry staple in baking, see King Arthur Baking's blog post on dried buttermilk(https://www.kingarthurbaking.com/blog/2022/09/14/why-you-should-keep-dried-buttermilk-in-your-pantry).
Conclusion
Dried buttermilk is an excellent source of concentrated protein, offering approximately 34 to 41 grams per 100g or 1 cup, respectively. This makes it a far more potent protein and nutrient source than its liquid counterpart. Its long shelf life, versatile applications in baking and cooking, and richness in other nutrients like calcium and B vitamins solidify its place as a useful and convenient ingredient. By incorporating dried buttermilk powder into your recipes, you can easily add a boost of high-quality protein and a delightful, tangy flavor.
