Is there any dairy in buttermilk?: A nutritional diet breakdown

November 10, 2025 •

4 min read

Buttermilk, particularly the modern, cultured variety found on most store shelves, is a fermented dairy product. The name can be misleading, prompting many to question, "Is there any dairy in buttermilk?" The simple answer is yes, but understanding the nuances of its composition is key for those with dairy sensitivities or specific dietary goals.

Quick Summary

Buttermilk is a fermented dairy product containing milk proteins and sugars, though its lactose content is reduced by bacteria during fermentation. The article explores the difference between traditional and modern buttermilk, its nutritional advantages, and how it fits into a healthy diet.

Key Points

Origin: Both traditional and modern buttermilk are dairy products, derived from milk or cream.
Lactose Reduction: The fermentation process converts much of the lactose into lactic acid, reducing the sugar content compared to regular milk.
Lactose Intolerance: Many with lactose intolerance can tolerate buttermilk due to its lower lactose levels, but it is not safe for those with a true milk allergy.
Nutritional Value: It is rich in calcium, protein, probiotics, and B vitamins, supporting bone health, digestion, and potentially heart health.
Culinary Uses: The acidity of buttermilk makes it a powerful ingredient for tenderizing meat and leavening baked goods.
Dairy-Free Options: Vegan substitutes can be made at home by combining non-dairy milk with an acid, such as lemon juice or vinegar.

What Exactly is Buttermilk?

To answer the question, "Is there any dairy in buttermilk?", it is essential to understand what buttermilk is and how it is made. There are two primary types: traditional and cultured.

Traditional Buttermilk Historically, buttermilk was the thin, watery liquid left behind after churning butter from cultured cream. Since the majority of the fat was removed to create butter, this liquid was low in fat but retained the natural lactic acid-producing bacteria present in the cream. This gave it a characteristic tangy flavor. While once common, this traditional version is now a rarity in most Western countries but is still popular in regions like India, Pakistan, and Nepal.

Cultured Buttermilk Most buttermilk sold commercially today is the cultured variety. It is made by adding a specific culture of lactic acid bacteria to pasteurized, and usually low-fat or skim, milk. This process ferments the lactose (milk sugar) into lactic acid, which gives the buttermilk its signature tang and causes the casein protein to thicken the milk. The resulting product is thicker and has a more uniform texture than traditional buttermilk, similar to yogurt.

The Dairy Components in Buttermilk

Because both traditional and cultured buttermilk start with dairy milk or cream, they are absolutely dairy products. They contain two major components of dairy:

Milk Proteins: Buttermilk contains casein and whey proteins, just like regular milk. Those with a true milk allergy, which is an immune response to these proteins, must avoid buttermilk completely.
Milk Sugar (Lactose): Buttermilk is not lactose-free, as it is a milk-based product. However, the fermentation process significantly reduces the amount of lactose. Lactic acid bacteria consume much of the lactose, converting it into lactic acid. This is why many people with lactose intolerance find that they can tolerate buttermilk more easily than regular milk.

Nutritional Profile and Health Benefits

Buttermilk is a nutritious fermented dairy product that offers several health benefits.

Here are some of its key nutritional highlights:

High in Nutrients: Buttermilk is an excellent source of essential vitamins and minerals, including calcium, phosphorus, riboflavin (B2), and vitamin B12.
Probiotics: The live cultures used to make cultured buttermilk provide probiotics, which are beneficial bacteria that support a healthy gut microbiome. A healthy gut has been linked to improved digestion, enhanced immunity, and other systemic benefits.
Digestive Aid: The probiotics and lactic acid in buttermilk can aid in digestion, help soothe an upset stomach, and are often used as a home remedy for heartburn.
Heart Health: Some studies suggest that regular consumption of buttermilk may help lower cholesterol and triglyceride levels. This effect is potentially attributed to compounds called sphingolipids, which are concentrated in buttermilk's milk fat globule membrane.
Bone Health: The high calcium and phosphorus content in buttermilk is crucial for maintaining strong bones and teeth, helping to prevent degenerative bone diseases like osteoporosis.

Buttermilk's Role in a Healthy Diet and Cooking

Beyond being a nutritious beverage, buttermilk is a versatile ingredient in the kitchen. Its acidic nature is key to many applications:

Baking: The acidity in buttermilk reacts with leavening agents like baking soda to produce carbon dioxide gas, which helps baked goods like pancakes, biscuits, and muffins rise and become tender.
Marinades: Buttermilk is a fantastic tenderizer for meat, particularly poultry like chicken. The lactic acid gently breaks down muscle fibers, resulting in exceptionally juicy and tender meat.
Dressings and Sauces: Its tangy flavor and rich, creamy texture make it an ideal base for salad dressings, sauces, and dips.

Buttermilk Alternatives

For those who need a dairy-free option or can't consume buttermilk, several excellent alternatives can be made or purchased.

Homemade Dairy-Free Buttermilk

Combine 1 tablespoon of lemon juice or white vinegar with 1 cup of a non-dairy milk alternative, such as soy milk, oat milk, or almond milk.
Stir gently and let the mixture sit for 5-10 minutes until it curdles and thickens slightly.
Note that soy milk tends to curdle best due to its higher protein content, providing a texture closest to real buttermilk.

Store-Bought Vegan Buttermilk Some plant-based buttermilk products are now available on the market. Additionally, vegan sour cream or plain, unsweetened vegan yogurt can sometimes be thinned with a little water and used as a substitute.

Buttermilk vs. Other Dairy Products: A Comparison


Feature	Cultured Buttermilk	Regular Cow's Milk	Yogurt (Plain, Nonfat)	Kefir (Milk)
Dairy Content	Yes (contains milk proteins and lactose)	Yes (contains milk proteins and lactose)	Yes (contains milk proteins and lactose)	Yes (contains milk proteins and lactose)
Fat Content	Generally low-fat (often 1-2%)	Varies (e.g., whole, 2%, 1%, skim)	Generally low-fat or nonfat	Varies, but can be low-fat
Lactose Content	Lower due to fermentation	Higher	Lower due to fermentation	Lower due to fermentation
Texture	Thick, creamy, and slightly lumpy	Thin liquid	Thick, creamy, and smooth	Thicker than buttermilk, liquid-like
Taste	Tangy and slightly sour	Mild and sweet	Tangy and sour	Tangier and more acidic, with slight fizziness
Probiotics	Yes, contains live cultures (fewer strains)	No (unless fortified)	Yes, contains live cultures (more strains)	Yes, contains more diverse live cultures and yeast

Conclusion

So, is there any dairy in buttermilk? The definitive answer is yes. Buttermilk is, by its very nature, a dairy product. Whether it's the traditional byproduct of churning butter or the modern cultured variety, its foundation is milk or cream. While it contains milk proteins and milk sugars (lactose), the fermentation process significantly reduces the lactose content, making it easier for many people with lactose intolerance to digest. However, it is not an option for individuals with a genuine milk protein allergy. With its host of nutrients and probiotics, buttermilk can be a fantastic addition to a balanced diet for those who can tolerate dairy, offering both nutritional benefits and culinary versatility. For those who cannot, simple and effective plant-based alternatives are readily available.

For more information on the health benefits of fermented foods like buttermilk, you can visit a reputable source like the National Institutes of Health.

Frequently Asked Questions

No, buttermilk is not dairy-free. Both traditional and modern cultured buttermilk are derived from milk and therefore contain milk proteins and sugars, even after the fermentation process.

For many with lactose intolerance, buttermilk is easier to digest than regular milk because the fermentation process breaks down much of the lactose. However, some lactose remains, so tolerance varies by individual.

No, individuals with a true milk allergy must avoid buttermilk. The allergy is an immune reaction to the milk proteins, which are still present in buttermilk.

Traditional buttermilk is a thin liquid leftover from churning butter. Cultured buttermilk, which is more common today, is made by adding lactic acid bacteria to pasteurized milk, resulting in a thicker, tangier product.

Buttermilk is beneficial for digestion due to its probiotic content, helps strengthen bones with calcium and phosphorus, and may contribute to heart health by helping to lower cholesterol.

A simple homemade substitute can be made by adding one tablespoon of lemon juice or white vinegar to one cup of regular or non-dairy milk and letting it sit for 5-10 minutes until it curdles.

In baking, buttermilk's acidity helps leaven baked goods when combined with baking soda. In cooking, it serves as a tenderizing marinade for meat and a base for creamy dressings.