How does dairy kefir compare to other fermented dairy products like buttermilk or sour cream?
Per 100 g, USDA lists plain lowfat kefir at 43 kcal and 3.79 g protein, lowfat cultured buttermilk at 40 kcal and 3.31 g protein, and cultured sour cream at 198 kcal and 19.35 g fat. Kefir and buttermilk are low-fat drinks; sour cream is a high-fat topping. We did not open an official source that compares their probiotic content.
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Kefir vs buttermilk vs sour cream: how do the numbers compare?
USDA FoodData Central values per 100 g:
| Per 100 g | Lowfat plain kefir | Lowfat cultured buttermilk | Cultured sour cream |
|---|---|---|---|
| Calories | 43 kcal | 40 kcal | 198 kcal |
| Protein | 3.79 g | 3.31 g | 2.44 g |
| Fat | 1.02 g | 1.07 g | 19.35 g |
| Saturated fat | 0.658 g | 0.66 g | 10.14 g |
| Total sugars | 4.61 g | 5.36 g | 3.41 g |
| Calcium | 130 mg | 116 mg | 101 mg |
The kefir record is a Lifeway lowfat plain product, so other brands will differ. The USDA buttermilk record is generic lowfat cultured buttermilk.
Which is lower in calories?
Kefir and buttermilk are close, around 40 kcal per 100 g. Sour cream has about five times as many because of its fat, but it is usually eaten by the spoonful (1 tablespoon is 12 g in USDA, about 24 kcal by our calculation).
Which has the most probiotics?
We did not find an NHS, NIH or FDA page that ranks these foods by live cultures, and counts vary by brand and processing. Check the label for live and active cultures. If you have a health condition or a weakened immune system, ask a doctor or pharmacist before relying on probiotic foods.
People also ask
Is kefir healthier than buttermilk?
By USDA numbers they are similar: lowfat kefir has 43 kcal and 130 mg calcium per 100 g, lowfat buttermilk 40 kcal and 116 mg. We found no official source declaring one healthier.
Is buttermilk the same as kefir?
No. They are different cultured dairy foods with separate USDA entries, though lowfat versions have close calories, protein and fat.
Does sour cream have more fat than kefir?
Yes. Cultured sour cream has 19.35 g fat per 100 g versus 1.02 g in lowfat plain kefir (USDA).
Sources
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