Kefir vs Beverage
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted is higher in more vitamins & minerals
Calories (kcal)
Kefir 43
Beverage 358
Protein (g)
Kefir 3.79
Beverage 35.8
Carbs (g)
Kefir 4.77
Beverage 41.0
Fat (g)
Kefir 1.02
Beverage 5.10
Fiber (g)
Kefir 0
Beverage 2.00
Quick answers
Which has more protein?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted — 35.8g vs 3.79g per 100g.
Which has fewer calories?
Kefir, lowfat, plain, LIFEWAY — 43 vs 358 kcal per 100g.
Which is more nutrient-dense?
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Kefir | Beverage | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 43 kcal | 358 kcal | -88% |
| Macronutrients | |||
| Water | 89.7 g | 7.40 g | +1112% |
| Protein | 3.79 g | 35.8 g | -89% |
| Total lipid (fat) | 1.02 g | 5.10 g | -80% |
| Carbohydrate, by difference | 4.77 g | 41.0 g | -88% |
| Fiber, total dietary | 0 g | 2.00 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.658 g | 2.16 g | -70% |
| Fatty acids, total monounsaturated | 0.310 g | 1.19 g | -74% |
| Fatty acids, total trans | 0.037 g | — | |
| Cholesterol | 5.00 mg | 44.0 mg | -89% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 138 mg | -100% |
| Thiamin (Vitamin B1) | 0.030 mg | 1.50 mg | -98% |
| Riboflavin (Vitamin B2) | 0.135 mg | 0.350 mg | -61% |
| Niacin (Vitamin B3) | 0.150 mg | 25.6 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.385 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.058 mg | 2.00 mg | -97% |
| Biotin (Vitamin B7) | 13.0 ug | 500 ug | -97% |
| Folate, total (Vitamin B9) | 0 ug | 500 ug | -100% |
| Choline, total | 15.2 mg | 267 mg | -94% |
| Vitamin B-12 — Cobalamin | 0.290 ug | 3.10 ug | -91% |
| Vitamin A, RAE | 171 ug | 2686 ug | -94% |
| Carotene, beta | 0 ug | 5.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3) | 1.00 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 130 mg | 500 mg | -74% |
| Iron, Fe | 0.040 mg | 2.30 mg | -98% |
| Magnesium, Mg | 12.0 mg | 410 mg | -97% |
| Phosphorus, P | 105 mg | 500 mg | -79% |
| Potassium, K | 164 mg | 1705 mg | -90% |
| Sodium, Na | 40.0 mg | 717 mg | -94% |
| Zinc, Zn | 0.460 mg | 15.4 mg | -97% |
| Copper, Cu | 0.009 mg | 2.60 mg | -100% |
| Manganese, Mn | 0.005 mg | — | |
| Selenium, Se | 3.60 ug | 21.8 ug | -83% |
| Other Nutrients | |||
| Energy | 182 kj | 1498 kj | -88% |
| Ash | 0.720 g | 10.7 g | -93% |
| Total Sugars | 4.61 g | 39.0 g | -88% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 3.70 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.910 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 850 ug | -98% |
| Vitamin B-12, added | 0 ug | 2.00 ug | -100% |
| Retinol | 171 ug | 2686 ug | -94% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 569 IU | 8962 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 16.9 mg | -100% |
| Vitamin D (D2 + D3 — total) | 41.0 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.00 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 120 ug | -100% |
| SFA 4:0 (Butyric acid) | 0.029 g | 0.036 g | -19% |
| SFA 6:0 (Caproic acid) | 0.018 g | 0.009 g | +100% |
| SFA 8:0 (Caprylic acid) | 0.008 g | 0.009 g | -11% |
| SFA 10:0 (Capric acid) | 0.021 g | 0.019 g | +11% |
| SFA 12:0 (Lauric acid) | 0.029 g | 0.010 g | +190% |
| SFA 14:0 (Myristic acid) | 0.105 g | 0.085 g | +24% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.308 g | 1.10 g | -72% |
| SFA 17:0 (Margaric acid) | 0.007 g | — | |
| SFA 18:0 (Stearic acid) | 0.118 g | 0.841 g | -86% |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.011 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.031 g | -35% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.017 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.273 g | 1.15 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.246 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.053 g | 1.03 g | -95% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.042 g | 0.911 g | -95% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.029 g | — | |
| PUFA 18:2 CLAs | 0.006 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.114 g | -95% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.006 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.030 g | — | |
| TFA 16:1 t | 0.003 g | — | |
| TFA 18:1 t | 0.027 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.008 g | — | |
| Fatty acids, total trans-polyenoic | 0.008 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 52.0 mg | -100% |
| Theobromine | 0 mg | 608 mg | -100% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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