Is buttermilk actually good for you? Separating fact from fiction

November 8, 2025 •

4 min read

While most modern buttermilk is a cultured, fermented drink rather than a traditional byproduct of butter-making, it is widely considered a healthier alternative to regular milk by many experts. So, is buttermilk actually good for you? The answer lies in its rich nutritional profile and probiotic content.

Quick Summary

Buttermilk offers impressive nutritional benefits, including digestion-aiding probiotics, bone-strengthening calcium, and heart-healthy compounds, making it a healthy dietary addition for most people.

Key Points

Probiotic Source: Cultured buttermilk is a fermented dairy product rich in probiotics that support digestive health and a balanced gut microbiome.
Supports Bone Health: High in calcium and phosphorus, buttermilk contributes to stronger bones and helps protect against osteoporosis.
Aids Heart Health: Studies suggest that compounds in buttermilk, like sphingolipids, may help lower cholesterol and blood pressure levels.
Easier to Digest: Due to the fermentation process, buttermilk contains less lactose than milk and is often more tolerable for individuals with mild lactose intolerance.
Offers Hydration: High water and electrolyte content, including potassium, make buttermilk an effective rehydrating beverage, especially in hot weather.
Considerations: Individuals with milk allergies should avoid buttermilk, and those watching their sodium intake should check nutrition labels, as some varieties can be high in salt.

What Exactly Is Buttermilk?

Buttermilk has two primary forms: traditional and cultured. Traditional buttermilk is the low-fat liquid leftover from churning butter out of cream. While still consumed in many parts of the world, especially South Asia and the Middle East, it is thin and rarely sold commercially in Western countries. The buttermilk most commonly found in grocery stores today is cultured buttermilk. This is made by adding specific bacteria cultures, such as Lactococcus lactis, to pasteurized and homogenized milk. This fermentation process thickens the milk, gives it a characteristic tangy flavor, and is what imbues it with many of its health-promoting properties.

The Nutritional Powerhouse Within

Despite its name, cultured buttermilk is typically lower in fat and calories than whole milk. It is also packed with a range of essential vitamins and minerals that contribute to overall wellness. A single cup of low-fat cultured buttermilk offers a significant portion of your daily recommended intake for several key nutrients.

Here’s what you can expect from a serving:

Calcium and Phosphorus: Crucial minerals for maintaining strong, healthy bones and teeth. Buttermilk provides a substantial dose of both, helping prevent conditions like osteoporosis.
Probiotics: These beneficial bacteria, a result of the fermentation process, aid digestion and support a healthy gut microbiome.
B Vitamins: Buttermilk contains a good amount of riboflavin (B2) and vitamin B12, which are vital for energy production, metabolism, and nerve function.
Protein: An excellent source of protein, which helps with satiety and muscle repair.

Significant Health Benefits of Buttermilk

Buttermilk's nutritional composition translates into a variety of potential health benefits, many of which stem from its rich probiotic content and low-fat profile.

Improved Digestion and Gut Health

The lactic acid bacteria in cultured buttermilk act as probiotics, which can help populate the gut with beneficial bacteria. This can improve digestion, reduce issues like bloating and indigestion, and promote regular bowel movements. For those with milder forms of lactose intolerance, the breakdown of lactose into lactic acid during fermentation can make buttermilk easier to digest than standard milk.

Stronger Bones and Teeth

The combination of high calcium and phosphorus content is essential for bone mineralization. Regular consumption can support bone density and may help lower the risk of degenerative bone diseases. Emerging evidence also suggests a link between calcium from fermented dairy and a reduction in periodontitis, a condition causing inflammation of the gums.

Potential for Heart Health

Several studies have shown that buttermilk consumption can have a positive effect on cardiovascular health. Some bioactive compounds, like sphingolipids, have been shown to help lower cholesterol and triglyceride levels. There is also evidence suggesting that it can help reduce blood pressure in individuals with normal blood pressure.

Hydration and Weight Management

As a water-based beverage rich in electrolytes like potassium and sodium, buttermilk is an excellent choice for rehydration, especially during warmer weather. Its low-calorie and high-protein content can also promote feelings of fullness, which may aid in weight management by curbing cravings.

Buttermilk vs. Milk: A Nutritional Comparison

While both offer valuable nutrients, their processing and final composition create some key differences. Here is a simplified comparison based on typical low-fat versions.


Feature	Cultured Buttermilk	Low-Fat Milk	Key Takeaway
Probiotics	Yes (Active Cultures)	No (Pasteurized)	Buttermilk supports gut health.
Fat Content	Generally low	Can be low, reduced, or whole	Comparable low-fat options available.
Texture	Thicker, more viscous	Thinner, watery consistency	Buttermilk has a creamier mouthfeel.
Flavor	Tangy and slightly sour	Sweet and milky	Buttermilk adds flavor and leavening to baking.
Sodium	Higher, check labels	Lower	High sodium levels can be a concern with buttermilk.
Lactose Digestibility	Easier for some	Can cause issues for intolerant individuals	Fermentation breaks down some lactose in buttermilk.
Primary Use	Baking, marinating, drinking	Drinking, cooking, sauces	Buttermilk is a more versatile culinary ingredient due to its acidity.

Potential Downsides and Considerations

While largely beneficial, buttermilk is not without its risks. People with a severe dairy allergy should avoid it, as it contains milk proteins. Those with more significant lactose intolerance may still experience symptoms despite the lower lactose content, so it's wise to test tolerance with a small amount first. Additionally, some store-bought varieties can have high sodium content, which can be a concern for individuals with high blood pressure. Always check the nutrition label, especially for flavored versions, to ensure it aligns with your dietary needs.

Conclusion

So, is buttermilk actually good for you? For most people, the answer is a resounding yes. Its unique fermentation process makes it a low-fat, nutrient-rich beverage packed with gut-friendly probiotics, bone-building minerals, and heart-healthy compounds. From soothing digestion to providing electrolytes for hydration, buttermilk offers a variety of health benefits that regular milk does not. By choosing low-sodium and low-fat cultured varieties, and using it in moderation, buttermilk can be a delicious and highly beneficial addition to a healthy, balanced diet. It stands as a testament to how simple food processes can yield powerful wellness outcomes. For those who enjoy dairy, it’s a simple upgrade that can have a notable impact on overall health. WebMD: Buttermilk Health Benefits

Frequently Asked Questions

Yes, cultured buttermilk is very good for digestion. It contains probiotics, which are live bacteria that help balance the gut flora, reduce bloating, and aid in the digestion of food.

Buttermilk is often considered better for gut health due to its probiotics and easier digestibility for some with lactose intolerance. It is also lower in fat and calories than whole milk. However, regular milk typically contains higher levels of some other vitamins like Vitamin A and D.

Some individuals with mild lactose intolerance can tolerate buttermilk better than regular milk. This is because the fermentation process breaks down some of the lactose into lactic acid. However, it still contains lactose, so those with severe intolerance or a milk allergy should be cautious.

As a low-fat and high-protein beverage, buttermilk can be beneficial for weight management. Its protein content helps increase feelings of fullness, which can reduce cravings for high-calorie snacks.

Buttermilk can be enjoyed in many ways. It is often served chilled with spices like roasted cumin and salt, which also aids digestion. It can also be added to marinades, smoothies, or used in baking for a tangy flavor and tender texture.

Traditional buttermilk is the leftover liquid from churning butter, and is typically thin. Cultured buttermilk, which is what is sold in most stores, is made by adding a bacteria culture to milk to ferment it, giving it a thicker texture and tangy taste.

Some commercially produced buttermilk varieties can be high in sodium. It is important to check the nutritional information on the label, especially if you need to limit your sodium intake for blood pressure or other health reasons.