How to Pick the Best Option Between Greek Yogurt & Buttermilk?

Wondering Greek yogurt vs buttermilk which dairy staple should be a part of your everyday diet plan? As a nutritionist and a food enthusiast, let me help.

I will take you through the nutritional profiles of the two popular fermented dairy products. Armed with this information, you’ll be able to make the right choice for yourself

Greek Yogurt Vs Buttermilk: Taste & Nutrition Decoded 

So, let’s begin our journey of choosing between Greek yogurt and buttermilk, with this comparison – 

*Source: USDA; Quantity defined is 100g  

How Different are the Preparation Methods of Greek Yogurt & Buttermilk?

Greek yogurt and buttermilk have different origins and methods of preparation. 

Greek yogurt as the name suggests, originated in Greece and is a staple in Mediterranean diet. It is made by straining whey from regular yogurt using a cloth or paper filter.

Buttermilk has South Asian origins and has been a part of their cuisine for ages. Traditionally, buttermilk was the liquid leftover after churning butter from cream. Today companies prepare it by fermenting milk with specific bacterial cultures.

How Do Greek Yogurt & Buttermilk Differ in Taste & Texture?

Greek yogurt is a thick and creamy dairy product that has a slight tang. You will have to eat it with a spoon. It goes pretty well with sweet and savory flavours, but I prefer consuming it as such or along with some dried fruits.

Buttermilk is a creamy and slightly sour dairy drink. It is thinner in consistency than whole milk. However, the thickness will depend on the preparation method. I have observed that homemade versions are thinner than the store bought ones. 

Daily Recommended Consumption Quantity of Greek Yogurt Vs Buttermilk? 

As a nutritionist, I usually recommend people to include some  form of probiotic food into their diet daily. Since Greek Yogurt and buttermilk both have excellent nutritional profile, they are a great choice. 

When you compare the two, you can have more buttermilk a day when compared to Greek Yogurt. This is because it is a thinner product.  Also, I always suggest using homemade versions to avoid added preservatives.

Lower Calorie Option: Greek Yogurt or Buttermilk

If we compare equal quantities of Greek yogurt and buttermilk, we’ll find that Greek yogurt has a higher amount. This is because it is a much denser product. However, if you wish to reduce calorie intake, you can opt for their low calorie versions.

Now, I have a lot of people who come up to me worried by the calories in these products. You need to remember, all calories are not bad. Here, they come from carbohydrates (55-65%), protein (20-30%), and fat (15-20%).

Which One’s Lower in Carbs -Greek Yogurt or Buttermilk ?

Usually, Greek yogurt is lower in carbohydrates compared to buttermilk. The straining process used in obtaining Greek yogurt removes a lot of lactose (milk sugar), resulting in a lower carbohydrate content. 

Buttermilk comparatively retains a higher amount of lactose and natural sugars from the milk, Therefore, it is higher on the carb scale. While both can be a part of your low carb diets, moderation is the key. 

Greek Yogurt or Buttermilk – The Choice for Low Fat Diet

If you’re considering a low-fat diet, both Greek yogurt and buttermilk can be decent options. Although Greek yogurt may have a higher fat content, it does have an advantage because of a higher protein-to-fat ratio. 

Buttermilk is also a low fat option. However, the amount of fat in buttermilk and Greek Yogurt will vary based on what kind of milk was used. So, if you wish to lower the fat content, choose products made with low fat milk.

Which Is Higher in Proteins – Greek Yogurt or Buttermilk ? 

As is evident in the table I shared right at the start, Greek Yogurt is definitely a better choice for higher protein content. This is one of the main reasons why I use it in preparation of a high protein breakfast. 

Buttermilk is less dense comparatively and has three times less protein than Greek yogurt. The quality of protein is the same in both as they are dairy products. 

Will Greek Yogurt or Buttermilk Help You Meet Your Calcium Requirements? 

Both Greek yogurt and buttermilk can contribute to meeting your calcium requirements as they have a decent amount of calcium. 

So, you can include both or any one of them regularly in your diet to fulfill your calcium needs.

Which One’s More Wholesome Dairy Product: Greek Yogurt or Buttermilk?

Let’s now talk about how nutritionally wholesome are Greek yogurt and buttermilk. If you observe closely, Greek yogurt tends to be more nutritionally diverse thanks to the high protein content. 

Both buttermilk and Greek yogurt are packed with other essential nutrients like calcium, probiotics, vitamin B12, phosphorus, and magnesium. It is a lighter choice when compared to Greek yogurt.

What is the Best Time to Consume Greek Yogurt Vs Buttermilk?

Greek yogurt is quite versatile and you can consume it at any time of the day. It’s one of my go to snack options since it helps curb hunger and keep energy levels stable. 

I mostly consume buttermilk after meals, particularly during lunch. I avoid having it for dinner  as per directions of Ayurveda- Ancient Indian Medicinal Science. 

Which is More Sustainable- Greek Yogurt or Buttermilk?

Both Greek yogurt and buttermilk are dairy products and not very environmentally friendly because of the negative impact of dairy on the planet. 

Although, if we compare them, we find that traditional buttermilk is a more sustainable choice since it is a byproduct of butter production. The production of Greek yogurt requires more milk compared to regular yogurt due to the straining process, so more wastage. 

Overall, both have the potential to be sustainable, if the production processes prioritizes efficient resource usage, waste management, and environmental responsibility. 

Greek Yogurt Vs Buttermilk: Which One’s Vegan Friendly?

Between Greek yogurt and buttermilk, neither is i vegan-friendly as they are both dairy products derived from cow’s milk.

If you are following a vegan diet, there are plant-based alternatives available in the market that are similar  in e textures and flavors of Greek yogurt and buttermilk..

Better for Oral & Bone Health: Greek Yogurt or Buttermilk?

Greek yogurt and buttermilk are both great sources of calcium, a mineral crucial for maintaining strong bones and teeth. 

Additionally, both dairy products also contain probiotics, beneficial bacteria that can promote a healthy balance of good bacteria in the mouth. This can help in fighting against oral infections.

More Effective in Keeping Your Tummy Happy:  Greek Yogurt or Buttermilk 

Greek yogurt and buttermilk are both probiotic rich foods that help promote digestion, and battling gut issues. The kind of probiotics however differ between the two. 

Greek yogurt has two types of bacterial strains – Lactobacillus bulgaricus and Streptococcus thermophilus. Buttermilk on the other hand, does not have a specified strain. It can have a lot of different types of strains including Lactococcus lactis, Streptococcus thermophilus,  Lactobacillus acidophilus, Leuconostoc mesenteroides, etc. 

The amount of probiotics in these products (Colony-Forming Units) may vary depending on the type of milk used, preparation method and brand. 

Greek Yogurt or Buttermilk – Better Product for Hydration 

Buttermilk is my preferred choice here, reason, it has more water quantity. Other than that, buttermilk is rich in electrolytes like sodium, potassium, calcium, and magnesium that help maintain the water level in the body. 

Greek Yogurt is a nutrient dense food but when it comes to hydration, buttermilk beats it. 

Which One Has Lesser Allergens – Greek Yogurt of Buttermilk 

The main source of allergens in Greek yogurt and buttermilk is milk which contains a common allergen lactose. 

Buttermilk and Greek yogurt are fermented hence they contain less lactose than regular milk. Greek yogurt generally contains 3-4% lactose, whereas in buttermilk the amount may go up to 5%.

 So, if you are very sensitive to lactose, I would recommend avoiding them completely or proceeding with extreme caution. 

Greek Yogurt or Buttermilk – Which One Has More USes?

Greek yogurt is incredibly versatile. I use it for both as a base for smoothies, a topping for pancakes or waffles, a creamy addition to sauces and dressings, and even a substitute for sour cream or mayonnaise in recipes. 

Buttermilk, on the other hand, has its own set of culinary uses. You can use it in preparation of pancakes, cookies, muffins, as marinades for meats, etc. 

However, compared to Greek yogurt, its uses are limited. For example, greek yogurt can be watered down as a substitute for buttermilk, but the same is not true for buttermilk. 

More Readily Available & Pocket Friendly: Greek Yogurt or Buttermilk? 

Both Greek yogurt and buttermilk are readily available across countries. Although if we talk about being pocket friendly, buttermilk is more economical. It can be easily prepared at home without having to buy cultures. 

Overall, both buttermilk and Greek yogurt have their own advantages. Choose the one that meets your needs the most. 

On an additional note, always consume unflavoured and preferably homemade versions. If buying at a store, read the nutritional labels properly.