Almond Milk vs. Kefir

Nutrition comparison of Almond Milk and Kefir


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

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

For a quick recap of significant nutrients and differences in almond milk and kefir:

  • Both kefir and almond milk are high in calcium.
  • Almond milk has 65% less calories than kefir.
  • Almond milk has signficantly more Vitamin E than kefir.
  • Kefir has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of almond milk 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.


Image of Almond Milk src
Image of Kefir src

Calories and Carbs

calories

Almond milk has 65% less calories than kefir - kefir has 43 calories per 100 grams and almond milk has 15 calories.

For macronutrient ratios, almond milk is much lighter in protein, lighter in carbs and much heavier in fat compared to kefir per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almond Milk Kefir
Protein 10% 35%
Carbohydrates 33% 44%
Fat 57% 21%
Alcohol ~ ~

carbohydrates

Both kefir and almond milk are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.

The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in kefir comprise of 100% sugar.

dietary fiber

Almond milk has more dietary fiber than kefir - almond milk has 0.2g of dietary fiber per 100 grams and kefir does not contain significant amounts.

sugar

Kefir and almond milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and almond milk has 0.81g of sugar.

Protein

protein

Kefir has 848% more protein than almond milk - kefir has 3.8g of protein per 100 grams and almond milk has 0.4g of protein.

Fat

saturated fat

Both kefir and almond milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.

trans fat

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

cholesterol

Both kefir and almond milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and almond milk does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Kefir is an excellent source of Vitamin A and it has more Vitamin A than almond milk - kefir has 171ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.

Vitamin D

Kefir and almond milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.

Vitamin E

Almond milk has signficantly more Vitamin E than kefir - kefir has 0.02mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.

Vitamin K

Kefir and almond milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.

The B Vitamins

Kefir has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and kefir contain significant amounts of niacin.

Almond Milk Kefir
Thiamin ~ 0.03 MG
Riboflavin 0.01 MG 0.135 MG
Niacin 0.07 MG 0.15 MG
Pantothenic acid 0.01 MG 0.385 MG
Vitamin B6 ~ 0.058 MG
Folate 1 UG 13 UG
Vitamin B12 ~ 0.29 UG

Minerals

calcium

Both kefir and almond milk are high in calcium. Almond milk has 42% more calcium than kefir - kefir has 130mg of calcium per 100 grams and almond milk has 184mg of calcium.

iron

Kefir and almond milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and almond milk has 0.28mg of iron.

potassium

Kefir has 145% more potassium than almond milk - kefir has 164mg of potassium per 100 grams and almond milk has 67mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Almond Milk Kefir
other omega 6 ~ 0.002 G
linoleic acid 0.252 G 0.042 G
Total 0.252 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 Almond Milk or Kefir .

Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Kefir (Kefir, lowfat, plain, LIFEWAY) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does kefir or almond milk contain more calories in 100 grams?
Almond milk has 70% less calories than kefir - kefir has 43 calories in 100g and almond milk has 15 calories.

Is kefir or almond milk better for protein?
Kefir has 850% more protein than almond milk - kefir has 3.8g of protein per 100 grams and almond milk has 0.4g of protein.

Does kefir or almond milk have more carbohydrates?
By weight, both kefir and almond milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in kefir comprise of 100% sugar.

Does kefir or almond milk contain more calcium?
Both kefir and almond milk are high in calcium. Almond milk has 40% more calcium than kefir - kefir has 130mg of calcium in 100 grams and almond milk has 184mg of calcium.

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