Boiled Egg vs. Kefir
Nutrition comparison of Cooked Boiled Egg and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and kefir:
- Both kefir and boiled egg are high in Vitamin A and calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kefir contains more niacin.
- Boiled egg is a great source of Vitamin D.
- Boiled egg is an excellent source of protein.
- Kefir has 3.9 times less saturated fat than boiled egg.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and kefir has 72% less calories than boiled egg - kefir has 43 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in carbs, much heavier in fat and similar to kefir for protein. Boiled egg has a macronutrient ratio of 34:3:64 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Kefir | |
|---|---|---|
| Protein | 34% | 35% |
| Carbohydrates | 3% | 44% |
| Fat | 64% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and boiled egg are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in kefir and boiled egg are both made of 100% sugar.
sugar
Kefir and boiled egg contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 232% more protein than kefir - kefir has 3.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Kefir has 3.9 times less saturated fat than boiled egg - kefir has 0.66g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both kefir and boiled egg are low in trans fat - kefir has 0.04g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and kefir has 99% less cholesterol than boiled egg - kefir has 5mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Kefir and boiled egg contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both kefir and boiled egg are high in Vitamin A. Kefir has 15% more Vitamin A than boiled egg - kefir has 171ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 112% more Vitamin D than kefir - kefir has 41iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Kefir and boiled egg contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Kefir and boiled egg contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kefir contains more niacin. Both boiled egg and kefir contain significant amounts of thiamin.
| Boiled Egg | Kefir | |
|---|---|---|
| Thiamin | 0.066 MG | 0.03 MG |
| Riboflavin | 0.513 MG | 0.135 MG |
| Niacin | 0.064 MG | 0.15 MG |
| Pantothenic acid | 1.398 MG | 0.385 MG |
| Vitamin B6 | 0.121 MG | 0.058 MG |
| Folate | 44 UG | 13 UG |
| Vitamin B12 | 1.11 UG | 0.29 UG |
Minerals
calcium
Both kefir and boiled egg are high in calcium. Kefir has 160% more calcium than boiled egg - kefir has 130mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 28 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Kefir and boiled egg contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than kefir per 100 grams.
| Boiled Egg | Kefir | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.006 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| DPA | ~ | 0.001 G |
| Total | 0.078 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than kefir per 100 grams.
| Boiled Egg | Kefir | |
|---|---|---|
| linoleic acid | 1.188 G | 0.042 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.188 G | 0.044 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Kefir (Kefir, lowfat, plain, LIFEWAY) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Kefir g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kefir or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and kefir has 70% less calories than boiled egg - kefir has 43 calories in 100g and boiled egg has 155 calories.
Is kefir or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 230% more protein than kefir - kefir has 3.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Does kefir or boiled egg have more carbohydrates?
By weight, both kefir and boiled egg are low in carbohydrates - kefir has 4.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in kefir and boiled egg are both made of 100% sugar.
Does kefir or boiled egg contain more calcium?
Both kefir and boiled egg are high in calcium. Kefir has 160% more calcium than boiled egg - kefir has 130mg of calcium in 100 grams and boiled egg has 50mg of calcium.