Kefir vs. Chicken Breast
Nutrition comparison of Kefir and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and chicken breast:
- Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, kefir contains more folate.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- Kefir has 16 times less cholesterol than chicken breast.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and kefir has 74% less calories than chicken breast - kefir has 43 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, kefir is much lighter in protein, much heavier in carbs and similar to chicken breast for fat. Kefir has a macronutrient ratio of 35:44:21 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Chicken Breast | |
|---|---|---|
| Protein | 35% | 79% |
| Carbohydrates | 44% | ~ |
| Fat | 21% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and chicken breast are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than kefir - kefir has 4.6g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 718% more protein than kefir - kefir has 3.8g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Kefir and chicken breast contain similar amounts of saturated fat - kefir has 0.66g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both kefir and chicken breast are low in trans fat - kefir has 0.04g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Kefir has 16 times less cholesterol than chicken breast - kefir has 5mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Kefir and chicken breast contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 27 times more Vitamin A than chicken breast - kefir has 171ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Kefir has 720% more Vitamin D than chicken breast - kefir has 41iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Kefir and chicken breast contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Kefir and chicken breast contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, kefir contains more folate. Both kefir and chicken breast contain significant amounts of thiamin, riboflavin and Vitamin B12.
| Kefir | Chicken Breast | |
|---|---|---|
| Thiamin | 0.03 MG | 0.07 MG |
| Riboflavin | 0.135 MG | 0.114 MG |
| Niacin | 0.15 MG | 13.712 MG |
| Pantothenic acid | 0.385 MG | 0.965 MG |
| Vitamin B6 | 0.058 MG | 0.6 MG |
| Folate | 13 UG | 4 UG |
| Vitamin B12 | 0.29 UG | 0.34 UG |
Minerals
calcium
Kefir is an excellent source of calcium and it has 767% more calcium than chicken breast - kefir has 130mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 25 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 56% more potassium than kefir - kefir has 164mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than kefir per 100 grams. Both kefir and chicken breast contain small amounts of DPA.
| Kefir | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.03 G |
| DPA | 0.001 G | 0.01 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| Total | 0.007 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than kefir per 100 grams.
| Kefir | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.002 G | 0.06 G |
| linoleic acid | 0.042 G | 0.59 G |
| Total | 0.044 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Kefir g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and kefir has 70% less calories than chicken breast - kefir has 43 calories in 100g and chicken breast has 165 calories.
Is kefir or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 720% more protein than kefir - kefir has 3.8g of protein per 100 grams and chicken breast has 31g of protein.
Does kefir or chicken breast have more carbohydrates?
By weight, both kefir and chicken breast are low in carbohydrates - kefir has 4.8g of carbs for 100g and chicken breast has no carbs..
Does kefir or chicken breast contain more calcium?
Kefir is a rich source of calcium and it has 770% more calcium than chicken breast - kefir has 130mg of calcium in 100 grams and chicken breast has 15mg of calcium.