Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kefir vs. Yogurt — Health Impact and Nutrition Comparison

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on May 17, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Kefir
vs
Yogurt

Summary

Kefir has more vitamin A, folate, calcium, potassium, manganese, copper, sodium, fats, and carbs. On the other hand, yogurt provides more vitamins B2, B6, B3, and B12, as well as phosphorus, selenium, zinc, iron, and protein

Kefir has fewer calories, whereas yogurt has a lower GI.

Introduction

Kefir and yogurt are cultured dairy products but differ in taste, texture, and the types of bacteria they contain.

The most significant difference between kefir and yogurt is the types of bacteria and yeasts used in fermentation. Yogurt is typically made with two primary bacteria strains, Lactobacillus bulgaricus, and Streptococcus thermophilus. Kefir is made using a combination of bacteria and yeasts, including Lactobacillus kefiranofaciens, Lactococcus lactis, Leuconostoc species, and Saccharomyces species.

Appearance

Kefir and yogurt can range in color from white to off-white, depending on the type of milk used. However, kefir may sometimes appear slightly more translucent due to its thinner consistency. Yogurt has a smooth consistency, while kefir can be slightly lumpy or grainy due to the presence of live cultures and yeast. 

Kefir tends to separate into whey and curds. This separation can give kefir a slightly layered or speckled appearance, which is less common in yogurt. Kefir may sometimes have visible fermentation marks, such as bubbles of gas, whereas yogurt typically does not exhibit these marks.

Taste and Use

Kefir has a tangy, slightly sour taste similar to yogurt, but due to the presence of yeasts, it may be fizzy or effervescent. Yogurt has a milder flavor compared to kefir.

Kefir is thinner and more drinkable than yogurt, which is thicker and spoonable

You can use kefir as a refreshing drink or blend into smoothies for added probiotics. You can also use kefir as a base for salad dressings or pour kefir over cereal or granola for a creamy and tangy flavor. Kefir's acidity and probiotic content make it an excellent marinade for meats, adding flavor and tenderness. You can use non-fat yogurt as a healthy snack or as a base for smoothies, adding fruits, vegetables, and other ingredients for a nutritious drink. You can use it as a base for creamy dips, mixing with herbs, spices, or other flavorings.

Nutrition

This section of the article will compare the nutritional information of kefir and non-fat yogurt.

Macronutrients and Calories

Yogurt is denser compared to kefir. Yogurt contains 85% water, whereas kefir has 90% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kefir
4
4% 4% 90%
Protein: 3.79 g
Fats: 0.93 g
Carbs: 4.48 g
Water: 90.07 g
Other: 0.73 g
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +138.5%
Contains more CarbsCarbs +24.4%
Contains more ProteinProtein +168.9%
~equal in Water ~85.1g
~equal in Other ~0.72g

Calories

Yogurt provides more calories per hundred grams than kefir. A hundred grams of yogurt provides 41 calories, whereas yogurt has 59 calories.

Protein

Yogurt is the winner in this category. In a 100g serving, kefir and yogurt have 3.79g and 10.19g of protein, respectively. 

Fats

Kefir and yogurt contain less than 1g of fat in 100 grams. Kefir provides 0.93g of fats, whereas yogurt provides only 0.39g. Moreover, kefir contains more monounsaturated and polyunsaturated fats, whereas yogurt provides less saturated fats. In a 100g serving, kefir contains 0.037g of trans fats, whereas yogurt has 0.006g.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kefir
2
64% 30% 5%
Saturated Fat: Sat. Fat 0.658 g
Monounsaturated Fat: Mono. Fat 0.31 g
Polyunsaturated fat: Poly. Fat 0.053 g
Yogurt
1
64% 29% 7%
Saturated Fat: Sat. Fat 0.117 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated Fat +484.9%
Contains more Poly. FatPolyunsaturated fat +341.7%
Contains less Sat. FatSaturated Fat -82.2%

Cholesterol

Kefir and yogurt have equal cholesterol levels, each providing 5mg.

Carbohydrates

Kefir has a higher carb content. In a 100g serving, kefir and yogurt have 4.48g and 3.6g of net carbs, respectively. The primary sugars in kefir and yogurt are lactose and galactose. In a 100g serving, kefir and yogurt have 3.7g and 2.54g lactose, respectively. In a 100g serving, kefir and yogurt have 0.91g and 0.7g of galactose, respectively. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kefir
2
80% 20%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.7 g
Maltose: 0 g
Galactose: 0.91 g
Yogurt
0
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more LactoseLactose +45.7%
Contains more GalactoseGalactose +30%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Vitamins

Kefir has over 142 times more vitamin A. In a 100g serving, kefir and yogurt have 569IU and 4IU of vitamin A, respectively. 

Kefir has more vitamins B1, B5, E, and folate. In contrast, yogurt is higher in vitamins B2, B6, B3, and B12. Kefir also provides small amounts of vitamins C, D, and K, whereas yogurt lacks them.

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 34% 0.4% 30% 7.5% 31% 2.8% 23% 13% 36% 0.25% 9.8% 8.3%
Yogurt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14125%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more Vitamin B2Vitamin B2 +105.9%
Contains more Vitamin B3Vitamin B3 +38.7%
Contains more Vitamin B12Vitamin B12 +158.6%
~equal in Vitamin B6 ~0.063mg
~equal in Choline ~15.1mg

Minerals

Kefir has more calciumpotassiummanganese, and copper. On the other hand, yogurt provides more phosphorus, selenium, zinc, and iron. Moreover, kefir has slightly more sodium. In a 100g serving, kefir contains 40mg of sodium, whereas yogurt has 36mg. They have equal amounts of magnesium and choline.

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.
Kefir
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 39% 14% 1.5% 3% 13% 45% 5.2% 0.65% 20%
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +75%
Contains more CopperCopper +88.9%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +169.4%
~equal in Magnesium ~11mg
~equal in Sodium ~36mg

Oxalate content

Kefir and yogurt are oxalate-free.

Glycemic Index

The kefir has a higher glycemic index than yogurt. The glycemic index of kefir is 36. The yogurt has a glycemic index of 19. However, the glycemic index of both falls in the low category.

Acidity

A method for determining the acidity of a food is to measure its potential renal acid load (PRAL), which indicates the food's ability to create acids or bases in the body. Kefir has a PRAL level of 0.3, while yogurt's PRAL level is 5.3. Both are acid-forming.

Weight Loss & Diets

Studies found that higher yogurt consumption is associated with less weight gain over time, and one of these studies also linked higher yogurt intake to smaller increases in waist circumference. In contrast, another study observed no association between yogurt intake and weight gain but suggested that those with significant increases in yogurt intake also had the highest increase in waist circumference (1). According to the study, a new formulation of kefir includes enzymes like lipase or α-amylase that may prevent and control obesity. Kefir consumption may reduce the risk of chronic diseases and metabolic disorders (2).

  • Vegan: Traditional kefir and yogurt prepared from cow's milk are unsuitable for vegans since they include animal products. However, there are vegan-friendly alternatives made from plant-based milk like almond milk, soy milk, oat milk, or coconut milk.
  • Vegetarian: Vegetarians typically consume dairy products, so traditional kefir and yogurt made from cow's milk are acceptable.
  • Paleo: The paleo diet focuses on consuming unprocessed foods while avoiding processed foods. Traditional kefir and yogurt are not paleo-friendly
  • DASH: The DASH diet encourages increasing the intake of low-fat dairy products, whole grains, fruits, vegetables, and lean proteins. Kefir and yogurt are suitable for the DASH diet.

Health Benefits

Cardiovascular Health

Consuming at least 200 grams of yogurt per day may reduce the risk of cardiovascular diseases (CVD) (3). According to the study, there is a negative association between yogurt consumption and all-cause and CVD mortality (4). Yogurt consumption may lower the risk of cardiovascular disease (CVD), hypertension, and stroke and may improve blood pressure. Higher yogurt intake, especially when part of a heart-healthy diet like the DASH diet, may reduce the risk of stroke and heart attacks (MI), particularly among hypertensive individuals. The beneficial effects of yogurt on these conditions may be attributed to its probiotic content and other bioactive compounds, which can improve vascular function and reduce the risk of clot formation (5). Consuming kefir has shown potential cardiovascular benefits, particularly in managing blood pressure. Evidence suggests that kefir may inhibit angiotensin-converting enzyme (ACE) activity through bioactive peptides created during fermentation. These peptides can help regulate blood pressure by reducing the production of angiotensin I, a blood vessel constrictor, and aldosterone, a hormone that increases sodium retention and blood pressure. Additionally, these peptides can prevent the breakdown of bradykinin, a vasodilating hormone that helps regulate blood pressure (2, 6).    

Diabetes

Consumption of kefir may improve blood sugar levels. This effect is due to probiotics' ability to positively influence the composition of gut bacteria, which can reduce intestinal permeability, oxidative stress, and inflammation. Studies have demonstrated that kefir consumption can lower plasma glucose levels in diabetic rats and reduce fasting glucose levels and glycosylated hemoglobin in diabetic adults. Probiotics may also decrease the amount of lipopolysaccharide (LPS) in the intestines, reducing inflammation and improving insulin receptor function, thus potentially aiding in diabetes prevention (2). 

Yogurt's probiotic effects may influence glucose metabolism. Incorporating yogurt into a healthy diet may lower the risk of type 2 diabetes (T2D) in healthy and older adults with high cardiovascular risk (7).

Bone Health

Dairy products are abundant in nutrients essential for bone health, including calcium, vitamin D, potassium, phosphorus, protein, and other micronutrients and macronutrients. A higher intake of these nutrients is vital for achieving optimal peak bone mass during growth. Consuming dairy products like kefir and yogurt may lower bone turnover markers and the risk of osteoporosis. Osteoporosis is a condition characterized by bone mass loss, weaker bones, and bone tissue degradation, all of which increase the risk of fracture (8, 9). 

Cancer

Kefir consumption has been linked to positive changes in gut microbiota and the immune system, suggesting a potential role in cancer prevention. Research indicates that kefir may inhibit the growth of colorectal and breast cancer cells, reduce tumor growth in animals, and protect against radiation-induced damage in the gut. Overall, regular consumption of kefir may provide systemic anticancer effects, especially in the gastrointestinal tract, breasts, and lungs, by affecting gut microbiota, immune function, and the production of bioactive compounds (2). Yogurt consumption, rich in nutrients and probiotics, shows promise in cancer prevention and management. While the effect on colorectal cancer (CRC) has been inconsistent, a recent meta-analysis suggests that yogurt consumption is associated with a lower risk of CRC (10). 

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: May 17, 2024
Medically reviewed by Elen Khachatrian

Infographic

Kefir vs 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 Yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kefir Yogurt Opinion
Calories 41kcal 59kcal Yogurt
Protein 3.79g 10.19g Yogurt
Fats 0.93g 0.39g Kefir
Vitamin C 0.2mg 0mg Kefir
Net carbs 4.48g 3.6g Kefir
Carbs 4.48g 3.6g Kefir
Cholesterol 5mg 5mg
Vitamin D 41IU 0IU Kefir
Magnesium 12mg 11mg Kefir
Calcium 130mg 110mg Kefir
Potassium 164mg 141mg Kefir
Iron 0.04mg 0.07mg Yogurt
Sugar 4.61g 3.24g Yogurt
Copper 0.009mg 0.017mg Yogurt
Zinc 0.46mg 0.52mg Yogurt
Phosphorus 105mg 135mg Yogurt
Sodium 40mg 36mg Yogurt
Vitamin A 569IU 4IU Kefir
Vitamin A RAE 171µg 1µg Kefir
Vitamin E 0.02mg 0.01mg Kefir
Vitamin D 1µg 0µg Kefir
Manganese 0.005mg 0.009mg Yogurt
Selenium 3.6µg 9.7µg Yogurt
Vitamin B1 0.03mg 0.023mg Kefir
Vitamin B2 0.135mg 0.278mg Yogurt
Vitamin B3 0.15mg 0.208mg Yogurt
Vitamin B5 0.385mg 0.331mg Kefir
Vitamin B6 0.058mg 0.063mg Yogurt
Vitamin B12 0.29µg 0.75µg Yogurt
Vitamin K 0.1µg 0µg Kefir
Folate 13µg 7µg Kefir
Trans Fat 0.037g 0.006g Yogurt
Choline 15.2mg 15.1mg Kefir
Saturated Fat 0.658g 0.117g Yogurt
Monounsaturated Fat 0.31g 0.053g Kefir
Polyunsaturated fat 0.053g 0.012g Kefir
Omega-3 - ALA 0.006g 0.001g Kefir
Omega-3 - DPA 0.001g 0g Kefir
Omega-6 - Dihomo-gamma-linoleic acid 0.002g 0g Kefir
Omega-6 - Linoleic acid 0.029g 0.01g Kefir

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kefir Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Kefir
17%
Yogurt
Minerals Daily Need Coverage Score
15%
Kefir
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.541g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 17)
Which food is cheaper?
Kefir
Kefir is cheaper (difference - $2.6)
Which food is richer in vitamins?
Kefir
Kefir is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (5 mg)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.