KETO VERDICTMODERATE
Buttermilk is moderate for keto at ~4.8g net carbs per 100g. Its tangy flavor shines in small amounts for marinades, dressings, and baking—use tablespoons, not glasses, to keep carbs in check.
Is Buttermilk Keto?
Milk & Cream
Buttermilk is moderate for keto at ~4.8g net carbs per 100g. Its tangy flavor shines in small amounts for marinades, dressings, and baking—use tablespoons, not glasses, to keep carbs in check.
- Net carbs (100g)4.8g
- Protein (100g)3.3g
- Fat (100g)0.9g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.8g
Total Carbs
4.8g
Fiber
0g
Protein
3.3g
Fat
0.9g
Calories
40
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs—best as an ingredient, not a beverage
- A tablespoon or two adds big flavor with limited carbs
- Fermented dairy provides tang without added sugar
- Boosts flavor so you can skip higher-carb thickeners
- Traditional (churned) versions can be richer; still watch portions
- Ideal for marinades and dressings where small amounts suffice
HEALTH BENEFITS
- Contains lactic acid bacteria that may support gut health
- Provides calcium for bone health
- Supplies vitamin B12 for energy and neurological function
- Fermentation may improve lactose tolerance for some
- Helps absorption of fat-soluble nutrients when part of a meal
- Provides potassium which supports normal blood pressure
PREPARATION SUGGESTIONS
KETO FRIED CHICKEN MARINADE
Marinate chicken 2–4 hours with buttermilk, garlic, and herbs; bread with almond-flour or crushed pork-rinds before frying in tallow, lard, or avocado-oil.
CREAMY SALAD DRESSING
Whisk 2 tbsp buttermilk with mayonnaise, herbs, lemon, and spices for a tangy ranch-style dressing.
KETO BAKING INGREDIENT
Use 1–2 tbsp in almond-flour biscuits or breads for moisture and tang; account for carbs.
MARINADE FOR FISH
Combine with lemon, garlic, and dill; marinate cod or halibut briefly before baking or pan-searing.
CREAMY VEGETABLE DISH
Stir 2–3 tbsp into sautéed spinach or broccoli with butter for a lightly tangy finish.
SPICE MIX BASE
Blend with spices for a low-liquid marinade on beef, lamb, or pork; the acidity tenderizes.