Health Benefits and Recipes Of Buttermilk



Published on: 04-Aug-2022


10 min read


Updated on : 02-Nov-2023



Health Benefits and Recipes Of Buttermilk

Health Benefits and Recipes Of Buttermilk

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Do you know butter was called the probiotic of ancient times? There must be some reasons. But what?

Buttermilk is the oldest dairy-based drink in our Indian culture. It is a byproduct of milk from the churning of milk cream to make butter. It is used in Ayurvedic science to treat digestive issues and other ailments. 

It s fat-free as the butter is separated and is a little sour due to healthy bacteria. Also known as a superfood,  it is rich in antioxidants, proteins, calcium and vitamin A and D. That is not it! It has more benefits than you think.

Table of Contents 

1. What Is The Nutritive Value Of Buttermilk?

2. The Benefits Of Buttermilk 

3. Common Buttermilk Recipes 

4. The Final Say 

5. FAQs 

What Is The Nutritive Value Of Buttermilk?

Buttermilk is a powerhouse of nutrients. It has acidic nature and contains lactic acid produced by microorganisms in it. Moreover, it is a natural probiotic that helps digestion and better bowel movement.

100ml of buttermilk contains:

Calories - 40 kcal

Fat - 0.9 g 

Cholesterol - 4 mg

Protein - 3.3 g 

Sodium - 105 mg 

Potassium - 151 mg 

Magnesium - 2%

Calcium - 2% 

Vitamin C - 1% 

Riboflavin - 29% 

The Health Benefits Of Buttermilk 

Buttermilk is not only rich in nutrients, but it has ample health benefits. What are they? Let us find out! 

1. Prevents Dehydration 

Buttermilk helps to balance the level of electrolytes and fluid in the body as it consists of curd, salt and water. A glass of buttermilk refuels you in summers, the season of dehydration. 

2. Cools The Body

The cold sodas are temporary; the traditional buttermilk is permanent! While the cold sodas only give momentary relief, the buttermilk cools the body within. Its cooling properties effectively bring down the temperature of the body. 

3. The Gut Health

Curd has probiotic properties, and since buttermilk is a curd-based drink, it increases the production of good bacteria in the digestive tract.

Science says, “ A healthy digestive system is good for immunity and overall well-being of a person.” 

4. Aids Weight Loss 

Are you aiming to lose weight? Then buttermilk is the right choice! People usually refrain from consuming dairy products if they desire weight loss. However, buttermilk contains all the nutrients milk has without fat. 

It is an excellent drink for people aiming to reduce calorie intake. One glass of buttermilk will keep you satiated for a long time. 

5. Gives You A Happy Skin

Heat can make the skin oily and dull. But no worries,  a glass of buttermilk can fix it! Buttermilk has alpha hydraulic acid ( AHA) and lactic acid that protect your skin from summer damage. 

6. Boosts Energy 

Buttermilk provides energy and keeps you active throughout the day. It has riboflavin and vitamin B, vital for your body’s energy production. 

7. Relives Acidity 

Spicy and oily food leads to acid reflux and causes heartburn. However, a glass of buttermilk is a saviour in that condition!  A glass of buttermilk with black pepper and coriander helps with symptoms of acidity. 

8. Anticancer Effects 

Buttermilk is helpful for cancer patients in many ways. Cancer patients undergoing chemotherapy and radiotherapy are often weak, dehydrated, and unable to digest complex foods. Therefore, administrating buttermilk to these patients can provide them with sufficient nutrition while limiting the load on their digestive system. 

9. Good For Bones And Teeth 

Calcium is vital for a healthy skeletal system, and buttermilk is a rich source. It helps to prevent degenerative bone diseases like osteoporosis. 100 ml of buttermilk contains around 116 mg of calcium.

10. Reduces Blood Pressure

Buttermilk can reduce blood pressure and help patients with high blood pressure and heart disease. Its regular consumption decreases systolic blood pressure and reduces mean arterial blood pressure. 

Common Buttermilk Recipes

Here are a few typical recipes for buttermilk. You can easily make them in a few minutes. 

1. Plain Buttermilk

The traditionally made buttermilk is watery and sour. 


  • Thick Curd - ½-¾ Cup 
  • Water - ½ Cup 
  • Salt, as required 

Preparation Method 

1. Whisk the curd with one-fourth cup of water.

2. Add salt as required. 

2. Spiced Buttermilk 


  • Curd- 1 Cup 
  • Green Chilli - 1tbsp
  • Ice-cubes - 4 
  • Coriander leaves - 2 tbsp 
  • Chilled water - 3 Cups 
  • Ginger Juice - 1 tbsp 
  • Curry leaves - 2 springs
  • Salt, as required 

Preparation Method 

1. Whisk the curd well in a jar. 

2. Add chilled water while whisking the curd. 

3. Add ginger juice and stir well to dilute the mixture. 

4. Now, you have to prepare the tempering for it. 

5. Put a small pan on low flame.

6. Add oil to it. 

7. Immediately add curry leaves and slit green chilli.

8. Once they crackle, turn off the flame. 

9. Pour it over the dilute curd in the jar.

10. Add the ice cubes add top with coriander leaves. 

The Final Say 

Buttermilk is a fermented dairy product with an incredible taste and nutritional value. Its immediate cooling effects and antibacterial properties can prevent several infections. Probiotics make it healthy and beneficial. 

That is why it is called the Nector of human beings.


1. What is the best time to have buttermilk?

A Glass of buttermilk on an empty stomach is recommended for people with digestive problems. Although, having it after meals works best for most people. 

2. What is more nutritious, buttermilk or milk? 

Milk, overall, contains more vitamins when compared to buttermilk. It is higher in vitamins A, B2, B3, B4 and B12. 

3. Who should avoid drinking buttermilk?

Buttermilk has a lot of sodium content. Therefore, it is not suitable for patients with kidney problems. Avoid drinking it if you are one with a kidney ailment. Buttermilk can also worsen your cold.

4. What are the side effects of buttermilk?
Buttermilk can cause digestive problems and allergic reactions. Additionally,  its high sodium content may be problematic to some individuals.

5. Can I drink buttermilk daily? 

Yes, you can drink buttermilk daily. One or two glasses can be included in a day or as your dietitian suggests.

About ToneOp

TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

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