Kefir vs skim milk: which is healthier?
They are about equally nutrient-dense: kefir scores 76/100 and skim milk 74/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Kefir
43 kcal per 100 g. 1 cup: 243 g
Skim milk
34 kcal per 100 g. 1 cup (240 ml): 245 g
Which to pick for your goal
- Fewer caloriesSkim milk43 vs 34 kcal per 100 g
- More proteinAbout even3.8 vs 3.4 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even4.6 vs 5.1 g per 100 g
- More potassiumAbout even164 vs 156 mg per 100 g
- Less saturated fatSkim milk0.7 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Kefir, 100 g | Skim milk, 100 g | Kefir, 243 g | Skim milk, 245 g |
|---|---|---|---|---|
| Calories | 43 kcal | 34 kcal | 104 kcal | 83 kcal |
| Protein | 3.8 g | 3.4 g | 9.2 g | 8.3 g |
| Carbohydrates | 4.8 g | 5 g | 12 g | 12 g |
| Sugars | 4.6 g | 5.1 g | 11 g | 12 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 1 g | <0.1 g | 2.5 g | 0.2 g |
| Saturated fat | 0.7 g | <0.1 g | 1.6 g | 0.1 g |
| Vitamin C | 0.2 mg | 0 mg | 0.5 mg | 0 mg |
| Vitamin A | 171 µg | 61 µg | 416 µg | 149 µg |
| Potassium | 164 mg | 156 mg | 399 mg | 382 mg |
| Iron | <0.1 mg | <0.1 mg | <0.1 mg | <0.1 mg |
| Calcium | 130 mg | 122 mg | 316 mg | 299 mg |
| Magnesium | 12 mg | 11 mg | 29 mg | 27 mg |
| Sodium | 40 mg | 42 mg | 97 mg | 103 mg |
Last updated . Scores use the HowHealthyIs Score method.