Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Buttermilk is zero oxalate, about 280 mg calcium per cup, and tangy enough to use in marinades, dressings, and baking. Despite the name, it's low in fat (cultured buttermilk is made from skim milk). The calcium makes it actively helpful for binding oxalate. Use it in pancakes, biscuits, fried chicken marinades, or drink it straight if you enjoy the taste. From a kidney stone perspective, buttermilk is a dairy win.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 245 g | 0 mg | Safe |
| 2 x 1 cup | 490 g | 0 mg | Safe |
| ½ x 1 cup | 122 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Dairy & Eggs rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Buttermilk safe for kidney stones?
Don't overthink this one. Buttermilk has 0 mg oxalate per 1 cup. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
What's the oxalate content of Buttermilk?
The exact figure: 0 mg of oxalate per 1 cup of Buttermilk. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Buttermilk low or high oxalate?
Nope. Buttermilk is a low-oxalate food — just 0 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Buttermilk?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Buttermilk. Pick from those.
How reliable is the data for Buttermilk?
The oxalate number for Buttermilk — 0 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.