Kefir vs. Whole Milk

Nutrition comparison of Kefir and Whole Milk


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

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

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

  • Both kefir and whole milk are high in calcium.
  • Kefir has 65% less saturated fat than whole milk.
  • Kefir has more folate.
  • Kefir is an excellent source of Vitamin A.
Detailed nutritional comparison of kefir and whole 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Kefir src
Image of Whole Milk src

Calories and Carbs

calories

Kefir and whole milk contain similar amounts of calories - kefir has 43 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, kefir is heavier in protein, heavier in carbs and much lighter in fat compared to whole milk per calorie. Kefir has a macronutrient ratio of 35:44:21 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kefir Whole Milk
Protein 35% 21%
Carbohydrates 44% 32%
Fat 21% 48%
Alcohol ~ ~

carbohydrates

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

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

sugar

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

Protein

protein

Kefir and whole milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Kefir has 65% less saturated fat than whole milk - kefir has 0.66g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

trans fat

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

cholesterol

Kefir and whole milk contain similar amounts of cholesterol - kefir has 5mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Kefir is an excellent source of Vitamin A and it has 272% more Vitamin A than whole milk - kefir has 171ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Kefir and whole milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and whole milk has 51iu of Vitamin D.

Vitamin E

Kefir and whole milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Kefir and whole milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

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

Kefir Whole Milk
Thiamin 0.03 MG 0.046 MG
Riboflavin 0.135 MG 0.169 MG
Niacin 0.15 MG 0.089 MG
Pantothenic acid 0.385 MG 0.373 MG
Vitamin B6 0.058 MG 0.036 MG
Folate 13 UG 5 UG
Vitamin B12 0.29 UG 0.45 UG

Minerals

calcium

Both kefir and whole milk are high in calcium. Kefir has 15% more calcium than whole milk - kefir has 130mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Kefir and whole milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Kefir and whole milk contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and whole milk has 132mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Kefir Whole Milk
alpha linoleic acid 0.006 G 0.075 G
DPA 0.001 G ~
Total 0.007 G 0.075 G

omega 6s

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

Kefir Whole Milk
other omega 6 0.002 G ~
linoleic acid 0.042 G 0.12 G
Total 0.044 G 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

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G Water G
G Starch G
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FAQ

Does kefir or whole milk contain more calories in 100 grams?
Kefir and whole milk contain similar amounts of calories - kefir has 43 calories in 100g and whole milk has 61 calories.

Is kefir or whole milk better for protein?
Kefir and whole milk contain similar amounts of protein - kefir has 3.8g of protein per 100 grams and whole milk has 3.2g of protein.

Does kefir or whole milk have more carbohydrates?
By weight, both kefir and whole milk are low in carbohydrates - kefir has 4.8g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in kefir and whole milk are both made of 100% sugar.

Does kefir or whole milk contain more calcium?
Both kefir and whole milk are high in calcium. Kefir has 20% more calcium than whole milk - kefir has 130mg of calcium in 100 grams and whole milk has 113mg of calcium.

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