Oat Milk vs. Kefir
Nutrition comparison of Oat Milk and Kefir
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
kefir
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and kefir:
- Both kefir and oat milk are high in calcium.
- Kefir has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Kefir (Kefir, lowfat, plain, LIFEWAY) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir and oat milk contain similar amounts of calories - kefir has 43 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and lighter in fat compared to kefir per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for kefir, 35:44:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Kefir | |
|---|---|---|
| Protein | 13% | 35% |
| Carbohydrates | 73% | 44% |
| Fat | 14% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and oat milk contain similar amounts of carbs - kefir has 4.8g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than kefir - oat milk has 0.8g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and oat milk contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Kefir has 203% more protein than oat milk - kefir has 3.8g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both kefir and oat milk are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both kefir and oat milk are low in trans fat - kefir has 0.04g of trans fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Both kefir and oat milk are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin C
Kefir and oat milk contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than oat milk - kefir has 171ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Kefir and oat milk contain similar amounts of Vitamin D - kefir has 41iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Kefir and oat milk contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Kefir and oat milk contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Kefir has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and kefir contain significant amounts of riboflavin and Vitamin B12.
| Oat Milk | Kefir | |
|---|---|---|
| Thiamin | ~ | 0.03 MG |
| Riboflavin | 0.142 MG | 0.135 MG |
| Niacin | ~ | 0.15 MG |
| Pantothenic acid | ~ | 0.385 MG |
| Vitamin B6 | ~ | 0.058 MG |
| Folate | ~ | 13 UG |
| Vitamin B12 | 0.38 UG | 0.29 UG |
Minerals
calcium
Both kefir and oat milk are high in calcium. Kefir has a little more calcium (4%) than oat milk by weight - kefir has 130mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Kefir and oat milk contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Kefir has 369% more potassium than oat milk - kefir has 164mg of potassium per 100 grams and oat milk has 35mg of potassium.
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.
Oat Milk 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 oat milk contain more calories in 100 grams?Kefir and oat milk contain similar amounts of calories - kefir has 43 calories in 100g and oat milk has 38 calories.
Is kefir or oat milk better for protein?
Kefir has 200% more protein than oat milk - kefir has 3.8g of protein per 100 grams and oat milk has 1.3g of protein.
Does kefir or oat milk have more carbohydrates?
By weight, kefir and oat milk contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does kefir or oat milk contain more calcium?
Both kefir and oat milk are high in calcium. Kefir has a little more calcium ( 0%) than oat milk by weight - kefir has 130mg of calcium in 100 grams and oat milk has 125mg of calcium.