Buttermilk vs Kefir: Calories and Nutrition Compared (2026)

Kefir has lower calories at 43, while Buttermilk has 62 calories. Kefir also has more protein at 3.8 g compared to Buttermilk's 3.2 g.

Both Buttermilk and Kefir are popular fermented dairy products, offering unique flavors and nutritional profiles. This comparison highlights their key nutritional aspects per 100 g.

What Is the Difference Between Buttermilk and Kefir?

Buttermilk is a fermented dairy product traditionally made from cow's milk, known for its tangy flavor and creamy texture. It is often used in baking and cooking. Kefir is a fermented milk drink that originates from the Caucasus region, characterized by its tart flavor and slightly effervescent quality. It is rich in probiotics and beneficial bacteria.

Buttermilk vs Kefir: Nutrition Side by Side

Below is a side-by-side comparison of Buttermilk and Kefir's nutritional values.

Nutrient (per 100 g)	Buttermilk (whole)	Kefir (plain, low-fat)
Calories	62 kcal	43 kcal
Protein	3.2 g	3.8 g
Carbs	4.9 g	4.8 g
Sugar	4.9 g	4.6 g
Fat	3.3 g	1.0 g
Fiber	0 g	0 g
Sodium	105 mg	40 mg

Which Is Better, Buttermilk or Kefir?

For weight loss: Kefir is lower in calories with 43 calories compared to Buttermilk's 62 calories, making it a better choice for weight loss.

For muscle and protein: Kefir has more protein at 3.8 g, while Buttermilk contains 3.2 g of protein, making Kefir a better option for muscle building.

For low-carb or low-sugar: Buttermilk has slightly higher carbohydrates at 4.9 g and sugar at 4.9 g compared to Kefir's 4.8 g carbs and 4.6 g sugar.

How to Track Buttermilk and Kefir Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and do not constitute medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Kefir has more protein at 3.8 g per 100 g, while Buttermilk has 3.2 g.

Which has fewer calories?

Kefir has fewer calories at 43, compared to Buttermilk's 62 calories.

What are the carbohydrate contents?

Buttermilk has 4.9 g of carbs, while Kefir has 4.8 g of carbs per 100 g.

How much sugar is in Buttermilk?

Buttermilk contains 4.9 g of sugar per 100 g.

What is the fat content in Kefir?

Kefir has 1.0 g of fat per 100 g.

What is the sodium content in Buttermilk?

Buttermilk contains 105 mg of sodium per 100 g.

Key Takeaways

• Buttermilk has 62 calories per 100 g.
• Kefir has 43 calories per 100 g.
• Buttermilk contains 3.2 g of protein.
• Kefir contains 3.8 g of protein.
• Buttermilk has 4.9 g of sugar.
• Kefir has 4.6 g of sugar.