Buttermilk
Low GI
GL 4.9 per cup (245 g) · GL 2 per 100 g
- Low glycemic load
- Contains lactose (milk sugar)
Buttermilk has a glycemic index of 35 (Low). One cup (245 g) adds a glycemic load of 4.9.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2259792 , Logi Nutrition Team · Not medical advice · Report an error
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Forms of Buttermilk
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Buttermilk is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 15 g | 0.3 |
| 1 cup | 245 g | 4.9 |
| 1 serving | 245 g | 4.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 40 kcal |
| Carbohydrates | 4.8 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.3 g |
| Fat | 0.9 g |
| Saturated | 0.6 g |
| Unsaturated | 0.3 g |
| Sodium | 105 mg |
Processing Level
Why this score?
- Low glycemic load
- Minimal processing level
- Contains lactose (milk sugar)
- Low protein density compared to fermented options
Allergens
Recipes with Buttermilk
Frequently Asked Questions
What is the glycemic index of Buttermilk?
Buttermilk has a glycemic index of 35 (Low). One cup (245 g) has a glycemic load of 4.9; per 100 g the glycemic load is 2.
Is Buttermilk good for people with insulin resistance?
Buttermilk has a low glycemic index (35), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Buttermilk has the lowest glycemic load?
Buttermilk has the lowest glycemic load of all forms of Buttermilk in this database (2 per 100 g).
Check Buttermilk in the Logi app, with your portion.
