How many calories are in one cup of kefir?

Kefir has 104 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one cup of kefir?

An excellent source of protein, a single cup of Kefir contains 18% of recommended daily values or 9.2 grams of protein. However, the protein in kefir is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in kefir?

Kefir is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium and potassium. It also contains significant amounts of riboflavin and Vitamin B12.

Food with Nutrition Similar to Kefir

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Summary
Similar dairy
Similar vegan

Kefir source

Similar to Kefir

A popular dairy product, kefir is an excellent source of Vitamin A and calcium. It also has significant amounts of protein, Vitamin D, potassium, riboflavin and Vitamin B12. One cup of kefir contains about 104 calories.

Many foods are similar nutritionally to kefir, including whipping cream, chocolate ice cream, sour cream and cream cheese.

The closest vegan nutritional substitutes to kefir include watercress.

We compared the key nutrients in kefir (Vitamin A and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Whipping Cream, Sour Cream, Cream Cheese, Half and Half, Vanilla Ice Cream, Ricotta Cheese, Skim Milk, Egg Yolk, Fried Egg, Buttermilk, Milk, Cheddar Cheese, Egg, Yogurt, Goat Cheese, Boiled Egg, Greek Yogurt, Feta Cheese

vegan: Chocolate Ice Cream, Watercress

The details of the top 20 foods most nutritionally similar to kefir are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to kefir. Whipping cream, sour cream, cream cheese, half and half and vanilla ice cream are all high in Vitamin A and or calcium.

Whipping Cream

Similarity: > 95%

Whipping cream is also high in Vitamin A and calcium. Also, whipping cream contains more Vitamin B12 than kefir.

For 100 grams of kefir and whipping cream:

Kefir (3/8 cup)		Whipping Cream (1.75 cup)
171	Vitamin A (UG)	188
130	calcium (MG)	101

However, kefir does contain more Vitamin D and riboflavin than whipping cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	257
4.6	sugar (G)	8
3.8	protein (G)	3.2
0.66	saturated fat (G)	14
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	188
41	Vitamin D (IU)	16
0.02	Vitamin E (MG)	0.64
0.04	iron (MG)	0.05
164	potassium (MG)	147
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.07
0.15	niacin (MG)	0.07
0.39	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	3
0.29	Vitamin B12 (UG)	0.29

0.981 | 0.981 | 1.68 Complete Comparison:
Whipping Cream vs. Kefir

Sour Cream

Similarity: > 95%

Sour cream is also high in Vitamin A and calcium. Also, sour cream contains more trans fat than kefir.

For 100 grams of kefir and sour cream:

Kefir (3/8 cup)		Sour Cream (8 tbsps)
171	Vitamin A (UG)	124
130	calcium (MG)	101

However, kefir does contain more Vitamin D than sour cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	198
4.6	sugar (G)	3.4
3.8	protein (G)	2.4
0.66	saturated fat (G)	10
0.04	trans fat (G)	0.8
0.2	Vitamin C (MG)	0.9
171	Vitamin A (UG)	124
41	Vitamin D (IU)	0
0.02	Vitamin E (MG)	0.38
0.04	iron (MG)	0.07
164	potassium (MG)	125
0.03	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.17
0.15	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	6
0.29	Vitamin B12 (UG)	0.21

0.965 | 0.965 | 1.52 Complete Comparison:
Sour Cream vs. Kefir

Cream Cheese

Similarity: > 95%

Cream cheese is also high in Vitamin A and calcium. Also, cream cheese contains more protein, trans fat and riboflavin than kefir.

For 100 grams of kefir and cream cheese:

Kefir (3/8 cup)		Cream Cheese (7 tbsps)
171	Vitamin A (UG)	308
130	calcium (MG)	97

However, kefir does contain more Vitamin D than cream cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	350
4.6	sugar (G)	3.8
3.8	protein (G)	6.2
0.66	saturated fat (G)	20
0.04	trans fat (G)	1.2
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	308
41	Vitamin D (IU)	0
0.02	Vitamin E (MG)	0.86
0.04	iron (MG)	0.11
164	potassium (MG)	132
0.03	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.23
0.15	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.52
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	9
0.29	Vitamin B12 (UG)	0.22

0.964 | 0.964 | 2.44 Complete Comparison:
Cream Cheese vs. Kefir

Half and Half

Similarity: > 95%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat and thiamin than kefir.

For 100 grams of kefir and half and half:

Kefir (3/8 cup)		Half and Half (3.5 fls)
171	Vitamin A (UG)	97
130	calcium (MG)	107

However, kefir does contain more Vitamin A and Vitamin D than half and half by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	131
4.6	sugar (G)	4.1
3.8	protein (G)	3.1
0.66	saturated fat (G)	7
0.04	trans fat (G)	0.46
0.2	Vitamin C (MG)	0.9
171	Vitamin A (UG)	97
41	Vitamin D (IU)	2
0.02	Vitamin E (MG)	0.25
0.04	iron (MG)	0.05
164	potassium (MG)	132
0.03	thiamin (MG)	0.03
0.14	riboflavin (MG)	0.19
0.15	niacin (MG)	0.11
0.39	pantothenic acid (MG)	0.54
0.06	Vitamin B6 (MG)	0.05
13	folate (UG)	3
0.29	Vitamin B12 (UG)	0.19

0.956 | 0.956 | 1.4 Complete Comparison:
Half and Half vs. Kefir

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in Vitamin A and calcium. Also, vanilla ice cream contains more dietary fiber and riboflavin than kefir.

For 100 grams of kefir and vanilla ice cream:

Kefir (3/8 cup)		Vanilla Ice Cream (1.5 serving)
171	Vitamin A (UG)	118
130	calcium (MG)	128

However, kefir does contain more Vitamin D than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	207
0	dietary fiber (G)	0.7
4.6	sugar (G)	21
3.8	protein (G)	3.5
0.66	saturated fat (G)	6.8
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0.6
171	Vitamin A (UG)	118
41	Vitamin D (IU)	8
0.02	Vitamin E (MG)	0.3
0.04	iron (MG)	0.09
164	potassium (MG)	199
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.24
0.15	niacin (MG)	0.12
0.39	pantothenic acid (MG)	0.58
0.06	Vitamin B6 (MG)	0.05
13	folate (UG)	5
0.29	Vitamin B12 (UG)	0.39

0.955 | 0.955 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Kefir

Ricotta Cheese

Similarity: > 90%

Ricotta cheese is also high in Vitamin A and calcium. Also, ricotta cheese contains more protein, potassium and riboflavin than kefir.

For 100 grams of kefir and ricotta cheese:

Kefir (3/8 cup)		Ricotta Cheese (3.5 ounces)
171	Vitamin A (UG)	120
130	calcium (MG)	206

However, kefir does contain more Vitamin D than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	150
4.6	sugar (G)	0.27
3.8	protein (G)	7.5
0.66	saturated fat (G)	6.4
0.04	trans fat (G)	0.33
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	120
41	Vitamin D (IU)	10
0.02	Vitamin E (MG)	0.11
0.04	iron (MG)	0.13
164	potassium (MG)	219
0.03	thiamin (MG)	0.01
0.14	riboflavin (MG)	0.3
0.15	niacin (MG)	0.14
0.39	pantothenic acid (MG)	0.46
0.06	Vitamin B6 (MG)	0.1
13	folate (UG)	4
0.29	Vitamin B12 (UG)	0.85

0.93 | 0.93 | 2.22 Complete Comparison:
Ricotta Cheese vs. Kefir

Skim Milk

Similarity: > 90%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more Vitamin B12 than kefir.

For 100 grams of kefir and skim milk:

Kefir (3/8 cup)		Skim Milk (3/8 cup)
171	Vitamin A (UG)	61
130	calcium (MG)	122

However, kefir does contain more Vitamin A than skim milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	34
4.6	sugar (G)	5.1
3.8	protein (G)	3.4
0.66	saturated fat (G)	0.06
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	61
41	Vitamin D (IU)	47
0.02	Vitamin E (MG)	0.01
0.04	iron (MG)	0.03
164	potassium (MG)	156
0.03	thiamin (MG)	0.05
0.14	riboflavin (MG)	0.18
0.15	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.36
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	5
0.29	Vitamin B12 (UG)	0.5

0.93 | 0.93 | 1.3 Complete Comparison:
Skim Milk vs. Kefir

Egg Yolk

Similarity: > 90%

More nutritionally dense than kefir, egg yolk is also high in Vitamin A and calcium. Also, egg yolk contains more protein, Vitamin D and Vitamin E than kefir.

For 100 grams of kefir and egg yolk:

Kefir (3/8 cup)		Egg Yolk (6 large)
171	Vitamin A (UG)	381
130	calcium (MG)	129

However, kefir does contain more potassium than egg yolk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	322
4.6	sugar (G)	0.56
3.8	protein (G)	16
0.66	saturated fat (G)	9.6
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	381
41	Vitamin D (IU)	218
0.02	Vitamin E (MG)	2.6
0.04	iron (MG)	2.7
164	potassium (MG)	109
0.03	thiamin (MG)	0.18
0.14	riboflavin (MG)	0.53
0.15	niacin (MG)	0.02
0.39	pantothenic acid (MG)	3
0.06	Vitamin B6 (MG)	0.35
13	folate (UG)	146
0.29	Vitamin B12 (UG)	2

0.922 | 0.922 | 6.97 Complete Comparison:
Egg Yolk vs. Kefir

Fried Egg

Similarity: > 90%

More nutritionally dense than kefir, fried egg is also high in Vitamin A and calcium. Also, fried egg contains more protein, Vitamin D and iron than kefir.

For 100 grams of kefir and fried egg:

Kefir (3/8 cup)		Fried Egg (2.25 large)
171	Vitamin A (UG)	219
130	calcium (MG)	62

However, kefir does contain more than fried egg by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	196
4.6	sugar (G)	0.4
3.8	protein (G)	14
0.66	saturated fat (G)	4.3
0.04	trans fat (G)	0.04
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	219
41	Vitamin D (IU)	88
0.02	Vitamin E (MG)	1.3
0.04	iron (MG)	1.9
164	potassium (MG)	152
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.5
0.15	niacin (MG)	0.08
0.39	pantothenic acid (MG)	1.7
0.06	Vitamin B6 (MG)	0.18
13	folate (UG)	51
0.29	Vitamin B12 (UG)	0.97

0.922 | 0.922 | 4.12 Complete Comparison:
Fried Egg vs. Kefir

Buttermilk

Similarity: > 90%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more Vitamin B12 than kefir.

For 100 grams of kefir and buttermilk:

Kefir (3/8 cup)		Buttermilk (3/8 cup)
171	Vitamin A (UG)	47
130	calcium (MG)	115

However, kefir does contain more Vitamin A than buttermilk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	62
4.6	sugar (G)	4.9
3.8	protein (G)	3.2
0.66	saturated fat (G)	1.9
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	47
41	Vitamin D (IU)	52
0.02	Vitamin E (MG)	0.07
0.04	iron (MG)	0.03
164	potassium (MG)	135
0.03	thiamin (MG)	0.05
0.14	riboflavin (MG)	0.17
0.15	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.38
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	5
0.29	Vitamin B12 (UG)	0.46

0.92 | 0.92 | 1.31 Complete Comparison:
Buttermilk vs. Kefir

Milk

Similarity: > 90%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more Vitamin C and Vitamin B12 than kefir.

For 100 grams of kefir and milk:

Kefir (3/8 cup)		Milk (3/8 cup)
171	Vitamin A (UG)	55
130	calcium (MG)	120

However, kefir does contain more Vitamin A than milk by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	50
4.6	sugar (G)	5.1
3.8	protein (G)	3.3
0.66	saturated fat (G)	1.3
0.04	trans fat (G)	0.09
0.2	Vitamin C (MG)	0.2
171	Vitamin A (UG)	55
41	Vitamin D (IU)	49
0.02	Vitamin E (MG)	0.03
0.04	iron (MG)	0.02
164	potassium (MG)	140
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.19
0.15	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.36
0.06	Vitamin B6 (MG)	0.04
13	folate (UG)	5
0.29	Vitamin B12 (UG)	0.53

0.918 | 0.918 | 1.33 Complete Comparison:
Milk vs. Kefir

Cheddar Cheese

Similarity: > 90%

More nutritionally dense than kefir, cheddar cheese is also high in Vitamin A and calcium. Also, cheddar cheese contains more protein, riboflavin and Vitamin B12 than kefir.

For 100 grams of kefir and cheddar cheese:

Kefir (3/8 cup)		Cheddar Cheese (3/4 cup)
171	Vitamin A (UG)	337
130	calcium (MG)	710

However, kefir does contain more Vitamin D and potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	403
4.6	sugar (G)	0.48
3.8	protein (G)	23
0.66	saturated fat (G)	19
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	337
41	Vitamin D (IU)	24
0.02	Vitamin E (MG)	0.71
0.04	iron (MG)	0.14
164	potassium (MG)	76
0.03	thiamin (MG)	0.03
0.14	riboflavin (MG)	0.43
0.15	niacin (MG)	0.06
0.39	pantothenic acid (MG)	0.41
0.06	Vitamin B6 (MG)	0.07
13	folate (UG)	27
0.29	Vitamin B12 (UG)	1.1

0.912 | 0.912 | 5.35 Complete Comparison:
Cheddar Cheese vs. Kefir

Egg

Similarity: > 90%

More nutritionally dense than kefir, egg is also high in Vitamin A and calcium. Also, egg contains more protein, Vitamin D and iron than kefir.

For 100 grams of kefir and egg:

Kefir (3/8 cup)		Egg (2 large)
171	Vitamin A (UG)	160
130	calcium (MG)	56

However, kefir does contain more than egg by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	143
4.6	sugar (G)	0.37
3.8	protein (G)	13
0.66	saturated fat (G)	3.1
0.04	trans fat (G)	0.04
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	160
41	Vitamin D (IU)	82
0.02	Vitamin E (MG)	1.1
0.04	iron (MG)	1.8
164	potassium (MG)	138
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.46
0.15	niacin (MG)	0.08
0.39	pantothenic acid (MG)	1.5
0.06	Vitamin B6 (MG)	0.17
13	folate (UG)	47
0.29	Vitamin B12 (UG)	0.89

0.909 | 0.909 | 3.59 Complete Comparison:
Egg vs. Kefir

Yogurt

Similarity: > 90%

Yogurt is also high in calcium and contains some of the same nutrients.

For 100 grams of kefir and yogurt:

Kefir (3/8 cup)		Yogurt (5/8 container)
171	Vitamin A (UG)	27
130	calcium (MG)	121

However, kefir does contain more Vitamin A and Vitamin D than yogurt by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	61
4.6	sugar (G)	4.7
3.8	protein (G)	3.5
0.66	saturated fat (G)	2.1
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0.5
171	Vitamin A (UG)	27
41	Vitamin D (IU)	2
0.02	Vitamin E (MG)	0.06
0.04	iron (MG)	0.05
164	potassium (MG)	155
0.03	thiamin (MG)	0.03
0.14	riboflavin (MG)	0.14
0.15	niacin (MG)	0.08
0.39	pantothenic acid (MG)	0.39
0.06	Vitamin B6 (MG)	0.03
13	folate (UG)	7
0.29	Vitamin B12 (UG)	0.37

0.904 | 0.904 | 1.15 Complete Comparison:
Yogurt vs. Kefir

Goat Cheese

Similarity: > 90%

More nutritionally dense than kefir, goat cheese is also high in Vitamin A and calcium. Also, goat cheese contains more protein, iron and riboflavin than kefir.

For 100 grams of kefir and goat cheese:

Kefir (3/8 cup)		Goat Cheese (3.5 ounces)
171	Vitamin A (UG)	407
130	calcium (MG)	298

However, kefir does contain more Vitamin D than goat cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	364
4.6	sugar (G)	0.12
3.8	protein (G)	22
0.66	saturated fat (G)	21
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	407
41	Vitamin D (IU)	22
0.02	Vitamin E (MG)	0.26
0.04	iron (MG)	1.6
164	potassium (MG)	158
0.03	thiamin (MG)	0.07
0.14	riboflavin (MG)	0.68
0.15	niacin (MG)	1.1
0.39	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	2
0.29	Vitamin B12 (UG)	0.22

0.902 | 0.902 | 3.98 Complete Comparison:
Goat Cheese vs. Kefir

Boiled Egg

Similarity: > 90%

More nutritionally dense than kefir, boiled egg is also high in Vitamin A and calcium. Also, boiled egg contains more protein, Vitamin D and iron than kefir.

For 100 grams of kefir and boiled egg:

Kefir (3/8 cup)		Boiled Egg (3/4 cup)
171	Vitamin A (UG)	149
130	calcium (MG)	50

However, kefir

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	155
4.6	sugar (G)	1.1
3.8	protein (G)	13
0.66	saturated fat (G)	3.3
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	149
41	Vitamin D (IU)	87
0.02	Vitamin E (MG)	1
0.04	iron (MG)	1.2
164	potassium (MG)	126
0.03	thiamin (MG)	0.07
0.14	riboflavin (MG)	0.51
0.15	niacin (MG)	0.06
0.39	pantothenic acid (MG)	1.4
0.06	Vitamin B6 (MG)	0.12
13	folate (UG)	44
0.29	Vitamin B12 (UG)	1.1

0.902 | 0.902 | 3.59 Complete Comparison:
Boiled Egg vs. Kefir

Greek Yogurt

Similarity: 89%

Greek yogurt is also high in calcium and contains some of the same nutrients. Moreover, greek yogurt contains more protein, iron, riboflavin and Vitamin B12 than kefir.

For 100 grams of kefir and greek yogurt:

Kefir (3/8 cup)		Greek Yogurt (1/2 container)
171	Vitamin A (UG)	90
130	calcium (MG)	115

However, kefir does contain more Vitamin A and Vitamin D than greek yogurt by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	73
4.6	sugar (G)	3.6
3.8	protein (G)	10
0.66	saturated fat (G)	1.2
0.04	trans fat (G)	0.06
0.2	Vitamin C (MG)	0.8
171	Vitamin A (UG)	90
41	Vitamin D (IU)	0
0.02	Vitamin E (MG)	0.04
0.04	iron (MG)	0.04
164	potassium (MG)	141
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.23
0.15	niacin (MG)	0.2
0.39	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	12
0.29	Vitamin B12 (UG)	0.52

0.887 | 0.887 | 1.79 Complete Comparison:
Greek Yogurt vs. Kefir

Feta Cheese

Similarity: 88%

More nutritionally dense than kefir, feta cheese is also high in Vitamin A and calcium. Also, feta cheese contains more protein, iron and thiamin than kefir.

For 100 grams of kefir and feta cheese:

Kefir (3/8 cup)		Feta Cheese (5/8 cup)
171	Vitamin A (UG)	125
130	calcium (MG)	493

However, kefir does contain more Vitamin D and potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	265
4.6	sugar (G)	0
3.8	protein (G)	14
0.66	saturated fat (G)	13
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0
171	Vitamin A (UG)	125
41	Vitamin D (IU)	16
0.02	Vitamin E (MG)	0.18
0.04	iron (MG)	0.65
164	potassium (MG)	62
0.03	thiamin (MG)	0.15
0.14	riboflavin (MG)	0.84
0.15	niacin (MG)	0.99
0.39	pantothenic acid (MG)	0.97
0.06	Vitamin B6 (MG)	0.42
13	folate (UG)	32
0.29	Vitamin B12 (UG)	1.7

0.882 | 0.882 | 5.04 Complete Comparison:
Feta Cheese vs. Kefir

vegan

Chocolate Ice Cream

Similarity: > 95%

Chocolate ice cream is also high in Vitamin A and calcium. Also, chocolate ice cream contains more dietary fiber and iron than kefir.

For 100 grams of kefir and chocolate ice cream:

Kefir (3/8 cup)		Chocolate Ice Cream (1.75 serving)
171	Vitamin A (UG)	118
130	calcium (MG)	109

However, kefir does contain more Vitamin D than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	216
0	dietary fiber (G)	1.2
4.6	sugar (G)	25
3.8	protein (G)	3.8
0.66	saturated fat (G)	6.8
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	0.7
171	Vitamin A (UG)	118
41	Vitamin D (IU)	8
0.02	Vitamin E (MG)	0.3
0.04	iron (MG)	0.93
164	potassium (MG)	249
0.03	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.19
0.15	niacin (MG)	0.23
0.39	pantothenic acid (MG)	0.55
0.06	Vitamin B6 (MG)	0.06
13	folate (UG)	16
0.29	Vitamin B12 (UG)	0.29

0.965 | 0.965 | 2 Complete Comparison:
Chocolate Ice Cream vs. Kefir

Watercress

Similarity: > 90%

More nutritionally dense than kefir, watercress are also high in Vitamin A and calcium. Moreover, watercress contains more dietary fiber, Vitamin C, potassium and Vitamin B6 than kefir.

For 100 grams of kefir and watercress:

Kefir (3/8 cup)		Watercress (3 cups)
171	Vitamin A (UG)	160
130	calcium (MG)	120

However, kefir does contain more Vitamin D and Vitamin B12 than watercress by weight.

Here is a comparison of the rest of nutrients:

43	calories (KCAL)	11
0	dietary fiber (G)	0.5
4.6	sugar (G)	0.2
3.8	protein (G)	2.3
0.66	saturated fat (G)	0.03
0.04	trans fat (G)	0
0.2	Vitamin C (MG)	43
171	Vitamin A (UG)	160
41	Vitamin D (IU)	0
0.02	Vitamin E (MG)	1
0.04	iron (MG)	0.2
164	potassium (MG)	330
0.03	thiamin (MG)	0.09
0.14	riboflavin (MG)	0.12
0.15	niacin (MG)	0.2
0.39	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.13
13	folate (UG)	9
0.29	Vitamin B12 (UG)	0

0.895 | 0.895 | 2.93 Complete Comparison:
Watercress vs. Kefir

Other Nutritional Substitutes

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