Feta Cheese vs. Kefir

Nutrition comparison of Feta Cheese and Kefir


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of feta cheese versus kefir (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and kefir:

  • Both kefir and feta cheese are high in Vitamin A and calcium.
  • Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Feta cheese is an excellent source of protein.
  • Kefir has 16.8 times less cholesterol than feta cheese.
Detailed nutritional comparison of feta cheese and kefir is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Kefir src

Calories and Carbs

calories

Feta cheese is high in calories and kefir has 84% less calories than feta cheese - kefir has 43 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to kefir per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Kefir
Protein 21% 35%
Carbohydrates 6% 44%
Fat 73% 21%
Alcohol ~ ~

carbohydrates

Both kefir and feta cheese are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

sugar

Feta cheese has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Feta cheese is an excellent source of protein and it has 275% more protein than kefir - kefir has 3.8g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and kefir has 95% less saturated fat than feta cheese - kefir has 0.66g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

trans fat

Both kefir and feta cheese are low in trans fat - kefir has 0.04g of trans fat per 100 grams and feta cheese does not contain significant amounts.

cholesterol

Kefir has 16.8 times less cholesterol than feta cheese - kefir has 5mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.

Vitamins

Vitamin C

Kefir and feta cheese contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Both kefir and feta cheese are high in Vitamin A. Kefir has 37% more Vitamin A than feta cheese - kefir has 171ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Kefir has 156% more Vitamin D than feta cheese - kefir has 41iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.

Vitamin E

Kefir and feta cheese contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Kefir and feta cheese contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Feta Cheese Kefir
Thiamin 0.154 MG 0.03 MG
Riboflavin 0.844 MG 0.135 MG
Niacin 0.991 MG 0.15 MG
Pantothenic acid 0.967 MG 0.385 MG
Vitamin B6 0.424 MG 0.058 MG
Folate 32 UG 13 UG
Vitamin B12 1.69 UG 0.29 UG

Minerals

calcium

Both kefir and feta cheese are high in calcium. Feta cheese has 279% more calcium than kefir - kefir has 130mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Feta cheese has 15 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Kefir has 165% more potassium than feta cheese - kefir has 164mg of potassium per 100 grams and feta cheese has 62mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than kefir per 100 grams.

Feta Cheese Kefir
alpha linoleic acid 0.265 G 0.006 G
DPA ~ 0.001 G
Total 0.265 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, feta cheese has more linoleic acid than kefir per 100 grams.

Feta Cheese Kefir
linoleic acid 0.326 G 0.042 G
other omega 6 ~ 0.002 G
Total 0.326 G 0.044 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Kefir .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Kefir (Kefir, lowfat, plain, LIFEWAY) .

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FAQ

Does kefir or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and kefir has 80% less calories than feta cheese - kefir has 43 calories in 100g and feta cheese has 265 calories.

Is kefir or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 280% more protein than kefir - kefir has 3.8g of protein per 100 grams and feta cheese has 14.2g of protein.

Does kefir or feta cheese have more carbohydrates?
By weight, both kefir and feta cheese are low in carbohydrates - kefir has 4.8g of carbs for 100g and feta cheese has 3.9g of carbohydrates.

Does kefir or feta cheese contain more calcium?
Both kefir and feta cheese are high in calcium. Feta cheese has 280% more calcium than kefir - kefir has 130mg of calcium in 100 grams and feta cheese has 493mg of calcium.