Kefir vs. Yogurt: What’s the Difference?

Definition

Yogurt and kefir are dairy-based foods produced by fermenting milk. Kefir is a drinkable milk product with a tangy, creamy flavor. Yogurt is thicker and typically eaten with a spoon; it’s often used as a base in smoothies or sauces. Plain yogurt tends to be tart, though many varieties are sweetened or flavored, sometimes with honey, vanilla, or fruit.

How are kefir and yogurt made?

Kefir is created by mixing milk or water with a gelatinous kefir starter culture composed of bacteria, milk proteins, and yeast. Kefir can be prepared from various kinds of milk, including:

• full-fat animal milk
• low-fat animal milk
• soy
• coconut
• other non-dairy milks

Certain kefir preparations use coconut water.

Kefir normally ferments for about 14 to 18 hours at room temperature.

Yogurt production follows a similar principle, but it ferments for a shorter period (roughly two to four hours) and is frequently cultured under warm conditions.

Nutrition

and are both good sources of:

• protein
• calcium
• potassium
• phosphorus

They’re also abundant in vitamin A and B vitamins such as riboflavin, folate, biotin, and B12.

Kefir usually has slightly less sugar than yogurt, though this varies by brand. The primary nutritional distinction is that kefir delivers more probiotics than yogurt. While yogurt contains some probiotic strains, kefir tends to be stronger. For enhancing digestion or gut health, kefir is generally the superior option.

Nutritional values for yogurt vs. kefir

Calories161138Protein (grams)97.8Fat (grams)97Sugar (grams)710.5Calcium (milligrams)300275

Lactose intolerance

Kefir is often well tolerated by those with lactose intolerance. It’s believed that enzymes in kefir can assist in breaking down lactose. One found that kefir enhanced lactose digestion for people with lactose intolerance overall, though additional studies are necessary. If you have lactose intolerance, consult your physician before introducing new foods to your diet.

Some individuals with lactose intolerance find probiotic-rich yogurt easier to digest than milk. Read more about dairy foods that are naturally low in lactose.

Probiotics

Kefir contains approximately three times the probiotics found in yogurt. It features about 12 live and active cultures and 15 to 20 billion colony-forming units (CFUs). Yogurt typically has one to five active cultures and around six billion CFUs.

Probiotics may provide benefits such as:

• enhanced immune response
• improved digestion
• better absorption of nutrients
• protection against infections by competing with harmful bacteria

Not every yogurt on supermarket shelves contains probiotics. Look for “contains live cultures” on labels to choose the most probiotic-rich options. Read more about the benefits of probiotics and digestive health.

Side effects

Most adults tolerate kefir and yogurt without issue. However, some people may notice mild side effects from consuming probiotic-rich foods like kefir. You could experience minor digestive symptoms such as gas, bloating, or constipation, particularly when first introducing kefir into your routine. If symptoms persist beyond a few days, consult your doctor to determine the cause.

Uses

Yogurt can be eaten plain, but is also excellent topped with fruit, honey, or granola. It works well as a substitute for cream or mayonnaise in a range of sweet and savory dishes.

Try these ideas:

• Greek yogurt chicken salad
• creamy yogurt guacamole
• strawberry yogurt popsicles with granola

Alternatively, drink kefir on its own as a beverage. If its tartness is off-putting, blend it into a smoothie. Kefir can also replace buttermilk in recipes.

For more creative uses, consider these recipes:

• kefir Irish brown bread
• kefir chai latte
• blueberry kefir chia pudding

Where to buy

Kefir is available at many grocery and health food stores. Check the dairy aisle near yogurt. You can also purchase it online.

Takeaway

Kefir and yogurt can both be nutritious parts of your regular diet. To choose the healthiest option, always read the nutrition facts. Opt for plain, unflavored versions without added sugars or artificial coloring.