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Buttermilk Benefits: Nutrition, Weight Loss, Digestion and Uses
Published on: Oct 26, 2026
TABLE OF CONTENTS
Buttermilk, known across India as chaas, takra or majjiga depending on the region, is one of the oldest and most widely consumed traditional beverages on the subcontinent. Made by diluting curd (dahi) with water and typically seasoned with cumin, ginger and rock salt, chaas is consumed year-round as a digestive aid, a cooling drink in summer and a low-calorie alternative to calorific dairy beverages. Traditional Indian chaas is made from fermented curd with active lactic acid bacteria, giving it genuine probiotic properties.
Nutritional Value of Buttermilk
A standard 200 ml serving of plain unsalted buttermilk made from full-fat curd diluted approximately 1:1 with water provides the following nutritional profile.
Energy: Approximately 40 to 50 kilocalories per 200 ml
Protein: 3 to 4 grams per 200 ml, primarily casein and whey
Carbohydrates: 5 to 6 grams per 200 ml, principally lactose
Fat: 1 to 2 grams per 200 ml when made from standard full-fat curd (Buttermilk made from low-fat or skimmed curd contains negligible fat)
Calcium: 250 to 300 mg per 200 ml, approximately 25 to 30% of the adult daily recommended intake
Potassium: Approximately 150 mg per 200 ml
Magnesium: 25 to 30 mg per 200 ml
Live lactic acid bacteria (when made from active curd): Lactobacillus acidophilus and related species, which confer probiotic benefits on gut health and immune function.
Is Buttermilk Good for Weight Loss
Buttermilk is well suited to a weight management diet for several reasons as it has low calorie density (40 to 50 kcal per 200 ml) that it can replace higher calorie beverages such as whole milk, packaged fruit juices or carbonated soft drinks without affecting satiety or nutrition.
The protein content contributes to satiety by stimulating gut hormones that signal fullness to the hypothalamus. The probiotic bacteria in chaas also support a healthy gut microbiome, which emerging evidence links to reduced adiposity, improved insulin sensitivity and better regulation of appetite hormones including leptin and ghrelin.
Benefits of Drinking Buttermilk for Skin
Buttermilk has a long history of use in Indian traditional medicine and beauty practices for the skin, and several of its components have a sound scientific basis for dermatological benefits.
Lactic acid: Buttermilk contains lactic acid (a naturally occurring alpha hydroxy acid (AHA)) which gently dissolves dead skin cells on the surface of the epidermis, improving skin texture, reducing hyperpigmentation and brightening the complexion. Lactic acid is the active ingredient in a number of skin care products used for photoageing and post-inflammatory hyperpigmentation.
Zinc: The zinc content of buttermilk supports skin barrier function, reduces sebum production and inhibits the growth of Propionibacterium acnes, making buttermilk (consumed or applied topically as part of traditional face masks) useful in reducing mild-to-moderate acne.
Calcium and protein: Calcium supports keratinocyte differentiation and epidermal barrier formation. The protein (casein and whey) provides amino acids required for collagen and elastin synthesis (these are good for your skin firmness and elasticity).
Hydration: The high water content of buttermilk (over 90%) is good for your skin hydration from within (adequate hydration is required for normal epidermal function and the maintenance of a plump, healthy skin appearance).
Buttermilk for Digestion and Constipation
The digestive benefits of buttermilk are among its most widely recognised and scientifically supported properties. Lactic acid bacteria in chaas improve gut flora balance by increasing the populations of beneficial bacteria (Lactobacillus and Bifidobacterium species) and reducing pathogenic organisms in the large intestine. This modulation of the gut microbiome improves intestinal motility, reduces transit time and relieves constipation.
Is Buttermilk Good for Acidity
Buttermilk is widely used in India as a home remedy for acidity, heartburn & acid reflux and there is a rational physiological basis for this use. The lactic acid in buttermilk, while itself an acid, has an alkaline ash effect after ingestion, meaning that after it is metabolised by the body, the net effect on blood and gastric pH is mildly alkalising. The magnesium and potassium in buttermilk also help neutralise excess gastric acid.
Does Buttermilk Have Protein
Traditional Indian chaas contains protein mainly from milk proteins such as casein and whey. The exact amount varies depending on how it is prepared and whether it is diluted. Traditional buttermilk made from curd generally provides a modest amount of protein, making it a useful addition to a balanced diet. However, it is not considered a high-protein food compared with paneer, Greek yoghurt or legumes.
Is Buttermilk a Probiotic
The probiotic bacteria in chaas colonise the colon transiently, supporting a favourable microbial balance, stimulating the production of secretory immunoglobulin A (SIgA) and competing with pathogenic organisms for binding sites on the intestinal epithelium. Regular consumption supports immune function, reduces the risk of antibiotic-associated diarrhoea and may reduce IBS symptoms. Commercially packaged pasteurised buttermilk may not contain live cultures and therefore lacks these probiotic properties.
Everyday Uses of Buttermilk
Digestive drink after meals: A glass of plain or spiced chaas after lunch or dinner is good for your digestion, reduces post meal bloating and acidity and provides a low calorie alternative to dessert or sweetened beverages.
Summer hydration: Chaas is a natural oral rehydration beverage during summer months. Its electrolyte content (sodium from rock salt, potassium and magnesium) replenishes electrolytes lost through sweating making it superior to plain water for rehydration in hot weather.
Cooking and marination: Buttermilk is used to marinate chicken (the lactic acid tenderises the meat), as a liquid base for kadhi (a yoghurt-based curry) and in South Indian dishes such as mor kuzhambu and pulissery.
Traditional remedies: In Ayurveda takra (medicated buttermilk) is prepared with ginger, pepper, cumin, long pepper and other spices and used therapeutically for digestive disorders, inflammatory conditions and convalescence after illness.
Topical skin application: Buttermilk diluted with rosewater or mixed with turmeric is used in traditional Indian beauty routines as a gentle skin-brightening mask, toner or face wash (you can leverage the exfoliating effect of lactic acid).
Conclusion
Buttermilk or chaas occupies a central place in Indian diet and traditional medicine for sound reasons. It is low in calories, rich in calcium, protein, electrolytes & lactic acid bacteria and provides evidence-supported benefits for digestion, weight management, acidity, skin health and immunity. Made fresh from active curd and consumed without excessive sugar or artificial flavours, chaas is one of the most nutritionally efficient health drinks in the Indian dietary tradition. One to two glasses daily is safe and beneficial for most healthy adults.
FAQs
What are the health benefits of drinking buttermilk?
Health benefits are:
Improved digestion and relief from bloating
Probiotic support for gut microbiome health
Hydration and electrolyte replenishment.
Reduced acidity and heartburn
Calcium and protein supply
Cooling of the body in hot weather.
Is buttermilk good for weight loss?
Yes buttermilk is low in calories (approximately 40 to 50 kcal per 200 ml), relatively high in protein and provides a feeling of satiety. Its probiotic content supports a healthy gut microbiome, linked to better metabolic function and weight regulation.
Does buttermilk help with digestion and constipation?
Buttermilk has lactic acid bacteria good for your gut flora balance, improve digestive motility and reduce symptoms of bloating, gas and indigestion. The probiotic cultures in chaas regulate bowel movements and are particularly effective for constipation (when consumed regularly).
Is buttermilk good for acidity?
Buttermilk has an alkaline ash effect on the gastrointestinal tract and contains magnesium and potassium, which help neutralise excess stomach acid. Drinking a glass of plain chaas after meals reduces the sensation of acidity, heartburn and post-meal burning discomfort.
Does buttermilk contain protein?
A 200 ml serving of buttermilk contains approximately 3 to 4 grams of protein (primarily casein and whey) making buttermilk a useful low-calorie protein source for individuals managing weight or meeting daily protein requirements on a vegetarian diet.
Is buttermilk considered a probiotic drink?
Traditional Indian chaas is a natural probiotic drink (rich in live cultures of Lactobacillus acidophilus and other lactic acid bacteria) that can do wonders for your gut health, immune function and may reduce the duration of diarrhoea.
What is the nutritional value of buttermilk?
With 200 ml serving buttermilk provides approximately 40 to 50 kcal, 3 to 4 g protein, 5 to 6 g carbohydrates, 1 to 2 g fat, 250 to 300 mg calcium, 150 mg potassium and 25 to 30 mg magnesium.
Is buttermilk good for skin health?
Buttermilk is good for your skin because of its lactic acid content (which gently exfoliates and brightens the complexion), zinc content (which reduces acne and inflammation) and calcium and protein (which support skin barrier integrity and wound healing).
What is the difference between buttermilk and chaas?
Both are similar but not identical. Chaas is Indian buttermilk made by diluting curd (dahi) with water and spices. Commercial buttermilk in Western markets is the liquid remaining after churning cream. Chaas contains live probiotic cultures; commercial buttermilk may not.
How much buttermilk is safe to drink daily?
One to two glasses (200 to 400 ml) of buttermilk per day is safe and beneficial for most adults. Individuals with lactose intolerance should start with smaller amounts. Those with kidney disease should monitor potassium and phosphorus intake from buttermilk.
References
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2. Saleh EA, Taha AH. Nutritional value and health benefits of cultured dairy products. Int J Food Sci Nutr. 2014;65(7):892-9. https://doi.org/10.3109/09637486.2014.917171
3. Merin U, Bernstein S, Popel G, et al. A note on microbial population of traditional fermented buttermilk in South India. J Food Sci. 1987;52(5):1410-11. https://doi.org/10.1111/j.1365-2621.1987.tb14091.x
4. Sharma SB, Nasir A, Prabhu KM, et al. Hypoglycaemic and hypolipidaemic effect of ethanolic extract of seeds of Eugenia jambolana in alloxan-induced diabetic rabbits. J Ethnopharmacol. 2003;85(2-3):201-6. https://doi.org/10.1016/S0378-8741(02)00366-5
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