Buttermilk – Buttermilk Powder

Debatable Keto Ingredient

What is Buttermilk?

The name “buttermilk” suggests a buttery, high-fat milk, but this couldn’t be further from the truth. Buttermilk contains no butter, and it’s actually lower in fat than regular milk. The “butter” refers to the origins of this versatile fermented beverage, which resulted from the process of churning butter.

Nowadays, most buttermilk comes from an industrial process more similar to yogurt-making than churning butter. Bacteria cultures are added to pasteurized low-fat or skim milk, which is left to ferment for 12 to 14 hours at a low temperature (optimally 69 degrees Fahrenheit).

Buttermilk Powder / Buttermilk Solids is the buttermilk that has been dehydrated until it becomes a fine powder, similar in texture to flour, or regular milk powder. But unlike regular buttermilk, it lasts practically forever tucked into the back of your fridge.

Keto Status?



Buttermilk is not low carb with 12 net carbs / 1 cup) and is lower in fat than regular whole milk. Buttermilk Powder has 15 net carbs in 1/4 cup and 2 g of fat. However, in moderation and when used as an ingredient in cooking, it can fit within a keto diet.

Possible Side Effects From Ingesting Buttermilk or Buttermilk Powder?

N/A if no allergies are present. Some people lose the ability to fully digest lactose (the milk sugar) after childhood, a condition known as lactose intolerant. Lactose intolerance is associated with many unpleasant symptoms, including gas, bloating, abdominal cramps, diarrhea, nausea, and vomiting.

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PLEASE NOTE – I Heart Keto Mart will add more sources and up-to-date research articles as they come to our attention. We welcome any of our viewers to send us any information/research/articles that you think would be of interest to our rating decision. Keep in mind – we are not rating ingredients solely on their general health benefits or side effects. To see our rating process, click on the link below.

I Heart Keto Mart Rating Guide

I Heart Keto Mart rates all ingredients through a “keto diet” & “low carb diet” lens. As an example, peas would be rated as “Acceptable” on a non-keto healthy diet; however, due to their carbohydrate level, we rate them “Objectionable”. We also rate all sweeteners that typically cause a rise in blood sugar and insulin levels as “Objectionable”. If you prefer a natural sweetener, like honey, over a sugar alcohol like erythritol, you may not agree with our “Objectionable” rating. I Heart Keto Mart rates all ingredients based first and foremost for those that have a sugar/carbohydrate addiction. Ingredients are rated for those who must moderate if not completely abstain from any sugars. If you have questions about this, please refer to this article: Why Some Whole Foods Are Not Keto Friendly


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