Kefir vs. Greek Yogurt — Nutrition & Health Impact Comparison

Calories

Greek yogurt is over 2 times higher in calories than kefir; however, both are considered to be low in calories. Kefir provides 41 calories, whereas Greek yogurt provides 97.

Macronutrients

Greek yogurt is denser in nutrients. About 80% of Greek yogurt is water, whereas the water content of kefir is 90%.

A 100g of Greek yogurt is higher in protein and fats, whereas kefir is higher in carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Greek yogurt

2

:

3

Kefir

Contains more Protein +137.5%

Contains more Fats +437.6%

Contains more Carbs +12.6%

Contains more Water +10.8%

Equal in Other - 0.73

Greek yogurt

Protein: 9 g

Fats: 5 g

Carbs: 3.98 g

Water: 81.3 g

Other: 0.72 g

Kefir

Protein: 3.79 g

Fats: 0.93 g

Carbs: 4.48 g

Water: 90.07 g

Other: 0.73 g

Contains more Protein +137.5%

Contains more Fats +437.6%

Contains more Carbs +12.6%

Contains more Water +10.8%

Equal in Other - 0.73

Fats

Since we are considering low-fat kefir, the fat content will be negligible. Low-fat kefir contains less than 1g of fat. In comparison, Greek yogurt is from whole milk and contains about 5g of fats.

The predominant fats in kefir and Greek yogurt are saturated fats, followed by monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Greek yogurt

2

:

1

Kefir

Contains more Monounsaturated Fat +589%

Contains more Polyunsaturated fat +784.9%

Contains less Saturated Fat -72.5%

Greek yogurt

Saturated Fat: 2.395 g

Monounsaturated Fat: 2.136 g

Polyunsaturated fat: 0.469 g

Kefir

Saturated Fat: 0.658 g

Monounsaturated Fat: 0.31 g

Polyunsaturated fat: 0.053 g

Contains more Monounsaturated Fat +589%

Contains more Polyunsaturated fat +784.9%

Contains less Saturated Fat -72.5%

Minerals

Kefir and Greek yogurt are not mineral-dense products, being high only in several minerals. Greek yogurt is 2.7 times richer in selenium; it is also slightly richer in phosphorus. In comparison, kefir is somewhat richer in calcium.

In the diagram below, we can see their mineral distributions.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Greek yogurt

6

:

4

Kefir

Contains more Phosphorus +28.6%

Contains less Sodium -12.5%

Contains more Zinc +13%

Contains more Copper +88.9%

Contains more Manganese +80%

Contains more Selenium +169.4%

Contains more Calcium +30%

Contains more Iron +∞%

Contains more Potassium +16.3%

Equal in Magnesium - 12

Greek yogurt

Kefir

Contains more Phosphorus +28.6%

Contains less Sodium -12.5%

Contains more Zinc +13%

Contains more Copper +88.9%

Contains more Manganese +80%

Contains more Selenium +169.4%

Contains more Calcium +30%

Contains more Iron +∞%

Contains more Potassium +16.3%

Equal in Magnesium - 12

Vitamins

Greek yogurt is 2.6 times richer in vitamin B12 and 2 times richer in vitamin B2. Kefir, on the other hand, is a good source of vitamins A and D, which are absent in Greek yogurt.

Kefir is also somewhat higher in most remaining vitamins than Greek yogurt; however, they are not particularly rich in them.

In the diagram below, we can see their vitamin distributions.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Greek yogurt

4

:

8

Kefir

Contains more Vitamin B2 +105.9%

Contains more Vitamin B3 +38.7%

Contains more Vitamin B12 +158.6%

Contains more Vitamin A +3693.3%

Contains more Vitamin E +100%

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +30.4%

Contains more Vitamin B5 +16.3%

Contains more Folate +160%

Contains more Vitamin K +∞%

Equal in Vitamin B6 - 0.058

Greek yogurt

Kefir

Contains more Vitamin B2 +105.9%

Contains more Vitamin B3 +38.7%

Contains more Vitamin B12 +158.6%

Contains more Vitamin A +3693.3%

Contains more Vitamin E +100%

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +30.4%

Contains more Vitamin B5 +16.3%

Contains more Folate +160%

Contains more Vitamin K +∞%

Equal in Vitamin B6 - 0.058

Glycemic Index

Both Greek yogurt and kefir are low in carbs and, thus, have low glycemic index values.

The glycemic index of Greek yogurt is 12, whereas the glycemic index of low-fat kefir is 36.

Acidity

One of the ways to look at the food's acidity is by calculating its PRAL value. The PRAL value shows how much acid or base is produced in the organism by the given food.

The PRAL values of Greek yogurt and kefir are 4.9 and 0.3, respectively, making them acidic, with Greek yogurt being more acidic or acid-producing.

Digestion

Kefir is richer in probiotics, linked to healthy gut microbiota and improved gut health. Probiotic strains also show antioxidant, antibacterial, anti-inflammatory, and anticancer activity (1).

People with lactose intolerance develop symptoms like diarrhea, constipation, bloating, or abdominal pain after dairy consumption and should substitute regular dairy with their alternatives. To read more, you can visit our "Dairy-Free Diet Plan: Benefits and Downsides" page.

Bone Health & More

Kefir is a good source of vitamin D and calcium, which are crucial for keeping the bones healthy. Greek yogurt, on the other hand, contains only calcium.

They can be added to one's diet to reduce the risk of developing osteoporosis, a disease characterized by bone mass loss and the risk of sudden fractures. At higher risk are people with malabsorption, malnutrition, and postmenopausal women (2).

Vitamin D may also benefit the nervous and immune systems and reduce muscle weakness. Calcium is also required for blood vessel contractions, nerve signaling, and normal heartbeat. For detailed information, you can visit here.

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan

Greek yogurt and kefir contain vitamin B12, with Greek yogurt containing 2.6 times more.

Regular dairy consumption decreases the risk of developing megaloblastic or vitamin B12-deficiency anemia, causing hematological and neurological symptoms, weakness, and sensation of pins and needles (3).

Cardiovascular Health and Diabetes

According to this study, kefir may decrease arterial blood pressure, thus, reducing the risk of cardiac hypertrophy; it may also improve baroreflex function, which is important for blood pressure regulation (4). These effects are unknown for Greek yogurt.

A reasonable intake of dairy products, including kefir and Greek yogurt, may reduce plasma cholesterol levels, which may reduce the risk of cardiovascular disease (5).

Dairy products contain peptides that may inhibit ACE enzymes (angiotensin-converting enzyme), which are important for blood pressure regulation (4). ACE-inhibitor medications (Captopril, Lisinopril, etc.) also work by this mechanism (6).