KETO VERDICTMODERATE
Cultured buttermilk has ~4.8g net carbs per 100g, so it’s a sometimes keto choice. It brings probiotics and a tangy kick, but keep portions small—better as a cooking ingredient or functional splash than a full glass.
Is Cultured Buttermilk Keto?
Fermented Dairy
Cultured buttermilk has ~4.8g net carbs per 100g, so it’s a sometimes keto choice. It brings probiotics and a tangy kick, but keep portions small—better as a cooking ingredient or functional splash than a full glass.
- Net carbs (100g)4.8g
- Protein (100g)3.3g
- Fat (100g)2.2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.8g
Total Carbs
4.8g
Fiber
0g
Protein
3.3g
Fat
2.2g
Calories
49
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Manageable at 4.8g net carbs per 100g with careful portion control
- Provides live lactic acid bacteria that may support a healthy gut
- Tangy flavor boosts dishes without added sugar
- Fermentation reduces some lactose compared to regular milk
- Small amounts deliver big culinary impact in dressings and marinades
- Offers modest protein that can aid satiety in recipes
HEALTH BENEFITS
- Source of probiotics that can support digestive health
- Calcium contributes to bone and dental health
- Contains phosphorus to assist bone mineralization
- Vitamin B12 supports energy metabolism and nervous system function
- Fermentation may improve lactose tolerance for some individuals
- Riboflavin (B2) supports cellular energy and antioxidant function
- A diverse microbiome can help immune function
- Some evidence links fermented dairy to healthier blood pressure and lipids
PREPARATION SUGGESTIONS
KETO RANCH DRESSING
Whisk 2–3 tbsp cultured buttermilk with mayonnaise, dill, chives, garlic powder, onion powder, and black pepper for a tangy, probiotic-rich dressing.
TENDERIZING MARINADE
Marinate chicken, pork, or beef 2–4 hours with cultured buttermilk, paprika, garlic, and herbs; lactic acid gently tenderizes without added carbs.
KETO BAKING INGREDIENT
Add 2–3 tbsp to almond- or coconut-flour batters for moisture and tang—great in savory biscuits or muffins.
CREAMY SOUP BASE
Stir 50–100 ml into pureed broccoli or cauliflower soup for creaminess and zip; warm gently to preserve cultures.
PROBIOTIC SMOOTHIE
Blend a small splash with avocado, spinach, MCT oil, and a few raspberries or strawberries for flavor while keeping carbs in check.
MASHED CAULIFLOWER ENHANCER
Fold 2–3 tbsp into mashed cauliflower with butter and herbs for a sour-cream-like tang.