Egg vs. Kefir
Nutrition comparison of Egg and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and kefir:
- Both kefir and egg are high in Vitamin A and calcium.
- Egg has 11.4 times less sugar than kefir.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than kefir.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- Kefir has 3.7 times less saturated fat than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and kefir has 70% less calories than egg - kefir has 43 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to kefir for protein. Egg has a macronutrient ratio of 36:2:62 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Kefir | |
|---|---|---|
| Protein | 36% | 35% |
| Carbohydrates | 2% | 44% |
| Fat | 62% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and egg are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in kefir and egg are both made of 100% sugar.
sugar
Egg has 11.4 times less sugar than kefir - kefir has 4.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 231% more protein than kefir - kefir has 3.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Kefir has 3.7 times less saturated fat than egg - kefir has 0.66g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both kefir and egg are low in trans fat - kefir has 0.04g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and kefir has 99% less cholesterol than egg - kefir has 5mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin C
Kefir and egg contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both kefir and egg are high in Vitamin A. Kefir has a little more Vitamin A (7%) than egg by weight - kefir has 171ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 100% more Vitamin D than kefir - kefir has 41iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Kefir and egg contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Kefir and egg contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and kefir contain significant amounts of thiamin and niacin.
| Egg | Kefir | |
|---|---|---|
| Thiamin | 0.04 MG | 0.03 MG |
| Riboflavin | 0.457 MG | 0.135 MG |
| Niacin | 0.075 MG | 0.15 MG |
| Pantothenic acid | 1.533 MG | 0.385 MG |
| Vitamin B6 | 0.17 MG | 0.058 MG |
| Folate | 47 UG | 13 UG |
| Vitamin B12 | 0.89 UG | 0.29 UG |
Minerals
calcium
Both kefir and egg are high in calcium. Kefir has 132% more calcium than egg - kefir has 130mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than kefir - kefir has 0.04mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Kefir and egg contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than kefir per 100 grams. Both egg and kefir contain small amounts of DPA.
| Egg | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.006 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | 0.001 G |
| Total | 0.113 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than kefir per 100 grams.
| Egg | Kefir | |
|---|---|---|
| other omega 6 | 0.022 G | 0.002 G |
| linoleic acid | 1.555 G | 0.042 G |
| Total | 1.577 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg g
()
|
Daily Values (%) |
Kefir g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kefir or egg contain more calories in 100 grams?Egg is high in calories and kefir has 70% less calories than egg - kefir has 43 calories in 100g and egg has 143 calories.
Is kefir or egg better for protein?
Egg is a fantastic source of protein and it has 230% more protein than kefir - kefir has 3.8g of protein per 100 grams and egg has 12.6g of protein.
Does kefir or egg have more carbohydrates?
By weight, both kefir and egg are low in carbohydrates - kefir has 4.8g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in kefir and egg are both made of 100% sugar.
Does kefir or egg contain more calcium?
Both kefir and egg are high in calcium. Kefir has 130% more calcium than egg - kefir has 130mg of calcium in 100 grams and egg has 56mg of calcium.