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Kefir vs. Greek Yogurt — Nutrition & Health Impact Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 29, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Kefir
vs
Greek yogurt

Summary

Greek yogurt is higher in fats, protein, and calories. It is also richer in phosphorus, selenium, and vitamins B2 and B12. In comparison, kefir is richer in probiotics, calcium, and vitamins A and D. 

They provide several positive health impacts but may cause digestive symptoms in people with lactose intolerance.

Introduction

This article aims to understand the differences between Greek yogurt and kefir according to their nutritional content and health impact.

Kefir is made by using small white kefir grains in milk and letting it ferment. Kefir grains are symbiotic cultures of living bacteria and yeast.

Greek yogurt is made by fermenting regular yogurt and straining it afterward to remove the whey. It is also a product of dairy fermentation; however, kefir is fermented longer and contains more colony-forming units or CFUs.

Both kefir and Greek yogurt contain probiotics.

Nutrition

In this section, we will compare 100g of plain Greek yogurt made from whole milk and low-fat plain kefir.

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
Contains more Carbs +12.6%
Contains more Water +10.8%
Contains more Protein +137.5%
Contains more Fats +437.6%
Equal in Water - 81.3
Equal in Other - 0.72
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Carbs +12.6%
Contains more Water +10.8%
Contains more Protein +137.5%
Contains more Fats +437.6%
Equal in Water - 81.3
Equal in Other - 0.72

Carbs

Greek yogurt contains 4g of carbs per 100g, whereas kefir contains 4.5g.

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
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +589%
Contains more Polyunsaturated fat +784.9%
64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +589%
Contains more Polyunsaturated fat +784.9%

Proteins

Greek yogurt is over 2 times richer in proteins; it contains 9g, whereas kefir contains 3.8g.

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.
Contains more Calcium +30%
Contains more Iron +∞%
Contains more Potassium +16.3%
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%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 2% 9% 45% 15% 6% 13% 3% 1% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +30%
Contains more Iron +∞%
Contains more Potassium +16.3%
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%
Equal in Magnesium - 11

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.
Kefir
8
:
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 +∞%
Contains more Vitamin B2 +105.9%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +158.6%
Equal in Vitamin B6 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
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 +∞%
Contains more Vitamin B2 +105.9%
Contains more Vitamin B3 +38.7%
Contains more Vitamin B12 +158.6%
Equal in Vitamin B6 - 0.063

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.

Diets

Kefir is better for low-calorie diets, whereas Greek yogurt is better for high-protein and low-carb diets.

Both kefir and Greek yogurt can be safely consumed during a gastroparesis liquid diet.

Health Impact: Benefits & Side Effects

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 Article author photo 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).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 29, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Kefir vs Greek yogurt infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kefir Greek yogurt
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kefir Greek yogurt Opinion
Net carbs 4.48g 3.98g Kefir
Protein 3.79g 9g Greek yogurt
Fats 0.93g 5g Greek yogurt
Carbs 4.48g 3.98g Kefir
Calories 41kcal 97kcal Greek yogurt
Sugar 4.61g 4g Greek yogurt
Calcium 130mg 100mg Kefir
Iron 0.04mg 0mg Kefir
Magnesium 12mg 11mg Kefir
Phosphorus 105mg 135mg Greek yogurt
Potassium 164mg 141mg Kefir
Sodium 40mg 35mg Greek yogurt
Zinc 0.46mg 0.52mg Greek yogurt
Copper 0.009mg 0.017mg Greek yogurt
Manganese 0.005mg 0.009mg Greek yogurt
Selenium 3.6µg 9.7µg Greek yogurt
Vitamin A 569IU 15IU Kefir
Vitamin A RAE 171µg 2µg Kefir
Vitamin E 0.02mg 0.01mg Kefir
Vitamin D 41IU 0IU Kefir
Vitamin D 1µg 0µg Kefir
Vitamin C 0.2mg 0mg Kefir
Vitamin B1 0.03mg 0.023mg Kefir
Vitamin B2 0.135mg 0.278mg Greek yogurt
Vitamin B3 0.15mg 0.208mg Greek yogurt
Vitamin B5 0.385mg 0.331mg Kefir
Vitamin B6 0.058mg 0.063mg Greek yogurt
Folate 13µg 5µg Kefir
Vitamin B12 0.29µg 0.75µg Greek yogurt
Vitamin K 0.1µg 0µg Kefir
Cholesterol 5mg 13mg Kefir
Trans Fat 0.037g 0g Greek yogurt
Saturated Fat 0.658g 2.395g Kefir
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - DPA 0.001g 0g Kefir
Monounsaturated Fat 0.31g 2.136g Greek yogurt
Polyunsaturated fat 0.053g 0.469g Greek yogurt
Omega-6 - Linoleic acid 0.029g 0.209g Greek yogurt
Omega-3 - ALA 0.006g 0.023g Greek yogurt
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Greek yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Kefir
17%
Greek yogurt
Minerals Daily Need Coverage Score
15%
Kefir
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Kefir
Kefir is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Kefir
Kefir is lower in Saturated Fat (difference - 1.737g)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 24)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.