Kefir vs. Lemon juice
Nutrition comparison of Kefir and Lemon Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
lemon juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and lemon juice:
- Kefir has more riboflavin, pantothenic acid and Vitamin B12.
- Kefir is an excellent source of Vitamin A and calcium.
- Lemon juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Lemon juice (Lemon juice, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice has 49% less calories than kefir - lemon juice has 22 calories per 100 grams and kefir has 43 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to lemon juice per calorie. Kefir has a macronutrient ratio of 35:44:21 and for lemon juice, 5:89:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Lemon juice | |
|---|---|---|
| Protein | 35% | 5% |
| Carbohydrates | 44% | 89% |
| Fat | 21% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice and kefir contain similar amounts of carbs - lemon juice has 6.9g of total carbs per 100 grams and kefir has 4.8g of carbohydrates.
dietary fiber
Lemon juice has more dietary fiber than kefir - lemon juice has 0.3g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Lemon juice and kefir contain similar amounts of sugar - lemon juice has 2.5g of sugar per 100 grams and kefir has 4.6g of sugar.
Protein
protein
Kefir has 983% more protein than lemon juice - lemon juice has 0.35g of protein per 100 grams and kefir has 3.8g of protein.
Fat
saturated fat
Both lemon juice and kefir are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and kefir has 0.66g of saturated fat.
trans fat
Both kefir and lemon juice are low in trans fat - kefir has 0.04g of trans fat per 100 grams and lemon juice does not contain significant amounts.
cholesterol
Both kefir and lemon juice are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and lemon juice does not contain significant amounts.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has 192 times more Vitamin C than kefir - lemon juice has 38.7mg of Vitamin C per 100 grams and kefir has 0.2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than lemon juice - kefir has 171ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than lemon juice - kefir has 41iu of Vitamin D per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Lemon juice and kefir contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and kefir has 0.02mg of Vitamin E.
Vitamin K
Kefir and lemon juice contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Kefir has more riboflavin, pantothenic acid and Vitamin B12. Both kefir and lemon juice contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Kefir | Lemon juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.024 MG |
| Riboflavin | 0.135 MG | 0.015 MG |
| Niacin | 0.15 MG | 0.091 MG |
| Pantothenic acid | 0.385 MG | 0.131 MG |
| Vitamin B6 | 0.058 MG | 0.046 MG |
| Folate | 13 UG | 20 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 20 times more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and kefir has 130mg of calcium.
iron
Lemon juice and kefir contain similar amounts of iron - lemon juice has 0.08mg of iron per 100 grams and kefir has 0.04mg of iron.
potassium
Kefir has 59% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and kefir has 164mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kefir and lemon juice contain small amounts of alpha linoleic acid (ALA).
| Kefir | Lemon juice | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.009 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and lemon juice contain small amounts of linoleic acid.
| Kefir | Lemon juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.012 G |
| Total | 0.044 G | 0.012 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kefir or Lemon juice .
Note: The specific food items compared are: Kefir (Kefir, lowfat, plain, LIFEWAY) and Lemon juice (Lemon juice, raw) .
Kefir g
()
|
Daily Values (%) |
Lemon juice 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 lemon juice or kefir contain more calories in 100 grams?Lemon juice has 50% less calories than kefir - lemon juice has 22 calories in 100g and kefir has 43 calories.
Is lemon juice or kefir better for protein?
Kefir has 980% more protein than lemon juice - lemon juice has 0.35g of protein per 100 grams and kefir has 3.8g of protein.
Does lemon juice or kefir have more carbohydrates?
By weight, lemon juice and kefir contain similar amounts of carbs - lemon juice has 6.9g of carbs for 100g and kefir has 4.8g of carbohydrates.
Does lemon juice or kefir contain more calcium?
Kefir is a rich source of calcium and it has 20 times more calcium than lemon juice - lemon juice has 6mg of calcium in 100 grams and kefir has 130mg of calcium.