What’s the Difference Between Kefir and Yogurt?
Lindsay Knake
| 3 min read
Yogurt and kefir are two popular foods noted for being good sources of probiotics. Americans are consuming more yogurt than ever, according to the U.S. Department of Agriculture.
Let’s look at kefir, yogurt and how these dairy products compare.
What are the health benefits of kefir?
Kefir is an ancient drink made from adding kefir grains to milk and fermenting it for 12 to 24 hours. During the fermentation process, the sugar in the milk, called lactose, is converted into lactic acid. This gives kefir its tart taste. Most versions of kefir available at the grocery store are made from cow’s milk.
Kefir has probiotics and postbiotics, making it good for gut health, according to the Cleveland Clinic. It also tends to be low in lactose, which means people with lactose intolerance may be able to drink it.
Kefir is a good source of:
- Calcium
- Magnesium
- Protein
- Riboflavin
- Vitamin B12
- Vitamin D if fortified
What are the health benefits of yogurt?
Like kefir, yogurt is a fermented dairy product people have made for thousands of years. Milk is combined with bacterial strains such as Lactobacillus bulgaricus and Streptococcus thermophilus and fermented for several hours at a warm temperature. As with kefir, the bacteria convert the lactose into lactic acid. This thickens the milk and creates the sour flavor.
The lower amount of lactose may allow those with lactose intolerance to enjoy yogurt.
According to the Harvard School of Public Health, yogurt is a good source of:
- Calcium
- Phosphorus
- Protein
- Riboflavin
- Vitamin B12
- Vitamin D if fortified
How do kefir and yogurt stack up?
Both kefir and yogurt are good sources of probiotics, which are live bacteria and yeasts that aid in digestion and nutrient absorption. This supports a healthy gut microbiome. Probiotics have many different health benefits, including:
- Helping your body digest food.
- Keeping bad bacteria from getting out of control and making you sick.
- Increasing production of vitamins and minerals such as vitamin K, B12, B5 and biotin.
- Breaking down and absorbing medications.
Kefir has approximately 12 strains of probiotics, according to the Cleveland Clinic, while yogurt typically has two strains unless the manufacturer adds more. Research on the benefits of fermented foods is ongoing. However, foods like yogurt and kefir are associated with fewer symptoms of inflammatory bowel disease and irritable bowel syndrome, lower risk of developing Type 2 diabetes and lower weight gain.
Because kefir is thinner, it typically has fewer calories and less fat and sugar per serving than yogurt. However, yogurt is generally higher in protein.
The nutrition levels in each depend on the brand, type of milk and added sweeteners. The tart taste of both yogurt and kefir, means they are often made more palatable by adding artificial flavors, honey, fruit or chocolate. Sweetened kefir and yogurt can add a lot of sugar and calories.
The Dietary Guidelines for Americans recommends limiting added sugar to less than 10% of your daily calories. That means no more than 200 calories should come from added sugars in a 2,000-calorie per day diet. When choosing yogurt or kefir, read the labels. Look for options without added sweetener or low in added sugar.
Ultimately, both unsweetened yogurt and kefir are healthy options to add to your diet from smoothies to dips to dressings or as a snack.
Image: Getty Images
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