{"data":{"name":"Milk, buttermilk","slug":"milk-buttermilk","scientific_name":"N\/A","alternate_names":["Gatas","buttermilk"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Buttermilk is a tangy, slightly sour drink made from milk. It\u2019s usually lower in fat than regular milk and can be used as a refreshing drink or as an ingredient for sauces and marinades.","common_uses_philippines":["Buttermilk drink (in place of milk)","Ginataang manok with buttermilk-based sauce","Buttermilk-marinated fried chicken","Buttermilk-based salad dressing","Buttermilk pancakes"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":43,"protein_g":3.5,"fat_g":0.5,"saturated_fat_g":0.29,"carbohydrates_g":6.2,"fiber_g":0,"sugars_g":4.4,"sodium_mg":68,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":15,"calcium_mg":163,"cholesterol_mg":2,"iron_mg":0.3,"monounsaturated_fat_g":0.12,"phosphorus_mg":95,"polyunsaturated_fat_g":0.03,"retinol_activity_equivalent_ug":631,"total_ash_g":0.7,"unsaturated_fat_g":0.15,"vitamin_a_ug":630,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.18,"vitamin_b3_mg":0.3,"vitamin_c_mg":0,"water_g":89.1},"serving_suggestions":[{"label":"1 cup","weight_g":240,"volume_ml":null}],"health_notes":{"summary":"Buttermilk can support your daily protein needs (it\u2019s listed as a protein food) and provides carbohydrates and natural sugar for energy. It also has cholesterol and saturated fat, so it\u2019s best to enjoy it as part of a balanced day. It\u2019s relatively lower in fiber, so pair it with fruits, oats, or whole grains if you\u2019re using it as a snack. Sodium is present, so keep portions reasonable\u2014especially if you also eat salty viands in the same day.","healthier_tips":["For your 3 meals + 1\u20132 snacks routine, use buttermilk as a snack drink or with meals instead of sugary drinks. Aim for a serving around 1 cup (about 240 ml) depending on your needs, and pair it with fiber-rich foods like banana, apple, oats, or whole wheat bread to make the snack more filling. If you\u2019re watching saturated fat and sodium, choose lower-fat options when available and avoid adding extra sugar."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/milk-buttermilk?agent=true"}}}