Kefir vs. Milk

Nutrition comparison of Kefir and Milk


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

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

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

  • Both kefir and milk are high in calcium.
  • Kefir has more folate.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of kefir and milk 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Milk src

Calories and Carbs

calories

Kefir and milk contain similar amounts of calories - kefir has 43 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, kefir is heavier in protein, heavier in carbs and lighter in fat compared to milk per calorie. Kefir has a macronutrient ratio of 35:44:21 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Milk
Protein 35% 27%
Carbohydrates 44% 38%
Fat 21% 35%
Alcohol ~ ~

carbohydrates

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

The carbs in kefir and milk are both made of 100% sugar.

sugar

Kefir and milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and milk has 5.1g of sugar.



Protein

protein

Kefir and milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Kefir and milk contain similar amounts of saturated fat - kefir has 0.66g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both kefir and milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and milk has 0.09g of trans fat.

cholesterol

Both kefir and milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and milk has 8mg of cholesterol.

Vitamins

Vitamin C

Kefir and milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Kefir is an excellent source of Vitamin A and it has 211% more Vitamin A than milk - kefir has 171ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Kefir and milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and milk has 49iu of Vitamin D.

Vitamin E

Kefir and milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Kefir and milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

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

Kefir Milk
Thiamin 0.03 MG 0.039 MG
Riboflavin 0.135 MG 0.185 MG
Niacin 0.15 MG 0.092 MG
Pantothenic acid 0.385 MG 0.356 MG
Vitamin B6 0.058 MG 0.038 MG
Folate 13 UG 5 UG
Vitamin B12 0.29 UG 0.53 UG

Minerals

calcium

Both kefir and milk are high in calcium. Kefir has a little more calcium (8%) than milk by weight - kefir has 130mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Kefir and milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Kefir and milk contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and milk has 140mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both kefir and milk contain small amounts of alpha linoleic acid (ALA).

Kefir Milk
alpha linoleic acid 0.006 G 0.008 G
DPA 0.001 G ~
Total 0.007 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, both kefir and milk contain significant amounts of linoleic acid.

Kefir Milk
other omega 6 0.002 G 0.004 G
linoleic acid 0.042 G 0.062 G
Total 0.044 G 0.066 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.

Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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G Water G
G Starch G
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