Buttermilk or whole milk? As parents and care takers very often we think whether to pour whole milk or buttermilk into our kid’s glasses. Understanding the role of both buttermilk for kids and whole milk for kids is important, given that dairy is a major source of protein, calcium and vitamins.1,2
This ongoing comparison of buttermilk vs whole milk raises questions about which is the best option for a kid’s development? Should your youngster sip on buttermilk, or stick to whole milk? Let’s explore it here.
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Dairy is a vital part of a child’s diet since it contains nutrients that are necessary for normal growth and development. Strong bones, teeth, muscular growth, and brain function are all supported by its abundance of high-quality protein, calcium, vitamin D, and healthy fats. Milk and dairy products, such as yogurt and buttermilk, assist meet daily nutritional demands and provide the groundwork for long-term health from early childhood through adolescence.1
Buttermilk and whole milk, although are both rich in vital nutrients, they differ in their textures, fat contents and health benefits. As parents and families look for the most balanced and beneficial source of protein, particularly for children’s daily growth and development, the debate between buttermilk vs whole milk for kids has gained importance.
Kid’s protein requirements increase with age in order to sustain muscular growth, support their height, and overall development.2 Because of this, the buttermilk vs whole milk argument is especially notable. Thus, buttermilk for kids can be an option for children with sensitive digestion or in warmer climates, while whole milk for kids offers a more concentrated source of calories and nutrients.3 This decision between buttermilk vs whole milk depends on the kid’s nutritional needs, digestion and overall health.
Milk, in all its forms, is essential for a child’s growth. Rich in nutrients, whole milk nutrition contains complete proteins including whey and casein, which aid in tissue repair and muscle growth. Additionally, it contains healthy fats that are essential for healthy growth and development.4 Buttermilk, a lighter fermented dairy beverage, is easy on the gut and packed with healthy bacteria that promote better nutritional absorption and digestion.5 While it contains less fat than whole milk, buttermilk nutrition also provides essential proteins and calcium.
In addition to being easy on the gut, buttermilk is packed with probiotics that help with digestion while improving the absorption of nutrients. These buttermilk health benefits make it a great option for kids with sensitive digestive systems. Additionally, when considering buttermilk for kids it’s important to note that buttermilk nutrition also contains vital vitamins and minerals that promote general health.5 One of the essential buttermilk benefits is the protein in buttermilk that contributes to muscle building, making it beneficial for growth.6
Whole milk provides a rich supply of essential nutrients such as calcium, vitamin D and high quality proteins, which is fundamental in supporting child’s growth, brain development and bone strength.1 These are some of the major health benefits of whole milk, which makes it a popular choice among many parents. When evaluating the health benefits of whole milk, whole milk is calorie-dense which is needed for fueling energy in growing bodies. In the debate between buttermilk vs whole milk, whole milk is better due to its complete nutritional profile, which supports overall growth.
When comparing protein quality in buttermilk vs whole milk both offer high-quality proteins vital for a child’s growth and development. Whole milk for kids offers protein content similar to buttermilk but it has high fat content7. Both buttermilk and whole milk comprises of casein and whey proteins. These proteins are complete, providing all essential amino acids necessary for muscle development and overall growth.8
However, buttermilk, traditionally the liquid left after churning butter from the cream, has certain benefits of its own. Buttermilk nutrition is easier for children with digestive issues. Additionally, buttermilk benefits also contain special compounds like milk fat globule membrane (MFGM) proteins that support health,9 alongside probiotics that aid in digestion and nutrition absorption.5. Eventually, a child’s nutritional requirements will determine whether to use buttermilk or whole milk; buttermilk nutrition is better for digestion, but whole milk nutrition provides concentrated protein and energy for rapid growth.
Suggested age specific milk and dairy for infants and young children: 10
Age Group | Recommended Milk and Dairy Intake |
| 0-6 months | Exclusive breastfeeding |
| 6-11 months 10 | Breastfeeding to be continued. Start introducing complementary foods. Small amounts of yogurt or cheese can be added. Avoid cow’s milk as a main drink. |
| 12-23 months10 | Whole cow’s milk can be introduced. 2–3 servings of dairy per day recommended (about 2 cups/day). Yogurt, cheese, and buttermilk are also suitable. Avoid low-fat milk unless advised |
| 2-6 years 11 | 350 ml/day – Whole milk is advised for necessary fats. Include low-fat milk if the child is overweight or obese.12 Dairy intake can include milk and milk products. Avoid flavored or sweetened milk. |
| 7- 9 years 11 | 400 ml /day – Low fat milk is suggested if the child is overweight or obese. Include a variety of dairy products to meet calcium and protein needs, along with a balanced diet. |
| 10-14 years 11 |
For kids who are lactose intolerant or are allergic to whole milk, plant- based formulas such as soy milk, almond milk and rice can be considered.
A kid’s weight, activity level and digestion play a big role in choosing the right dairy. Buttermilk is lighter and easier on digestion, making it a great choice for less active kids or those with sensitive gut. More active kids can benefit from whole milk nutrition due to its high calorie content and overall health benefits of whole milk
Depending on your child’s nutritional needs and tolerance, you can choose between whole milk and buttermilk as they both differ in compositions.
Rich in calories and fats, whole milk provides growing kids the energy they need. It consists of good amounts of calcium and vitamin D, which are essential for bone growth. The health benefits of whole milk include promoting healthy skin and brain development. 13
Buttermilk, on the other hand, has fewer calories and fat but still contains essential nutrients. Its probiotics help with digestion, and its protein promotes muscular growth.5 The buttermilk nutrition profile consists of calcium, potassium and B vitamins. These buttermilk health benefits are a fantastic choice for kids who require a lighter dairy option or who are lactose intolerant.
For active kids requiring more energy, whole milk can be beneficial due to its higher calorie content. Picky eaters might prefer the taste of buttermilk, which can be incorporated into various recipes. They can also consume whole milk with some added flavors to give them sufficient nutrition which their normal diet may lack due to their picky eating behaviour.
In short, both buttermilk and whole milk have their role in a child’s diet. The choice should be based on the kid’s specific nutritional requirements, activity level, and gut health.
To conclude, both buttermilk and whole milk offer unique health benefits for growing kids. The choice between them depends on a child’s age, activity levels and gut health. Understanding benefits of each helps parents to make better, balanced choices for your child’s wellbeing.
To further support your child’s nutrition, you can include nutritional drinks like Complan along with a balanced diet. While whole milk provides essential fats and energy and buttermilk offers probiotics and easy digestion, Complan adds another layer of nutrition. Complan has 63% more protein than the leading malt-based drink and has 34 vital nutrients for child nutrition. A glass of Complan is a simple and efficient way alongside buttermilk and whole milk adding an extra dose of protein.
1. Is buttermilk good for kids daily?
Yes, If included in moderation, the buttermilk health benefits support digestion, hydration and nutrient absorption, making it a great addition in a kid’s daily diet.
2. Can toddlers drink buttermilk instead of milk?
Toddlers can drink buttermilk occasionally, but it shouldn’t completely replace milk. Although buttermilk health benefits include probiotics and easy digestion, whole milk nutrition provides more calories and fats required for brain and physical development in the toddlers.
3. How much protein is in buttermilk vs whole milk?
The nutritional composition of both whole milk and undiluted buttermilk is similar with 3.3gm protein per 100ml excluding the fat content.14 However, both support growth and muscle development, with whole milk nutrition being more energy-dense.
4. Which is more digestible for kids: buttermilk or whole milk?
Buttermilk is generally more digestible, particularly for kids with lactose intolerance. Its healthy bacteria help with gut health, whereas the health benefits of whole milk support better for high energy demands. However, to many changes to the diet of lactose intolerant children, parents should consult a doctor first.
1. Centers for Disease Control and Prevention. (2025, March 20). Cow’s milk and milk alternatives. Retrieved May 23, 2025, from https://www.cdc.gov/infant-toddler-nutrition/foods-and-drinks/cows-milk-and-milk-alternatives.html
2. Hidayat, K., Zhang, L. L., Rizzoli, R., Guo, Y. X., Zhou, Y., Shi, Y. J., Su, H. W., Liu, B., & Qin, L. Q. (2023). The Effects of Dairy Product Supplementation on Bone Health Indices in Children Aged 3 to 18 Years: A Meta-Analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 14(5), 1187–1196. https://doi.org/10.1016/j.advnut.2023.06.010
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7. Longvah, T., Ananthan, R., Bhaskarachary, K., & Venkaiah, K. (2017). Indian Food Composition Tables. National Institute of Nutrition, Indian Council of Medical Research. Retrieved May 25, 2025, from https://www.nin.res.in/ebooks/IFCT2017.pdf
8. Davoodi, S. H., Shahbazi, R., Esmaeili, S., Sohrabvandi, S., Mortazavian, A., Jazayeri, S., & Taslimi, A. (2016). Health-Related Aspects of Milk Proteins. Iranian journal of pharmaceutical research : IJPR, 15(3), 573–591. https://pmc.ncbi.nlm.nih.gov/articles/PMC5149046/
9. Barukčić, I., Lisak Jakopović, K., & Božanić, R. (2019). Valorisation of Whey and Buttermilk for Production of Functional Beverages – An Overview of Current Possibilities. Food technology and biotechnology, 57(4), 448–460. https://doi.org/10.17113/ftb.57.04.19.6460
10. World Health Organization. (2023). WHO guideline for complementary feeding of infants and young children 6–23 months of age. Retrieved May 25, 2025, from https://www.who.int/publications/i/item/9789240081864
11. Indian Council of Medical Research. (2024). Dietary Guidelines for Indians – 2024: A manual. National Institute of Nutrition, Indian Council of Medical Research. Retrieved May 25, 2025, from https://www.nin.res.in/dietaryguidelines/pdfjs/locale/DGI07052024P.pdf
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13. British Dietetic Association. (n.d.). Dairy benefits. Retrieved May 25, 2025, from https://www.bda.uk.com/resource/dairy-benefits.html
14. Longvah, T., Ananthan, R., Bhaskarachary, K., & Venkaiah, K. (2017). Indian Food Composition Tables. National Institute of Nutrition, Indian Council of Medical Research. Retrieved May 25, 2025, from https://www.nin.res.in/ebooks/IFCT2017.pdf
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