Kefir vs. Yogurt — Health Impact and Nutrition Comparison
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.
Table of contents
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
Contains
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FatsFats
+138.5%
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CarbsCarbs
+24.4%
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ProteinProtein
+168.9%
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
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Mono. FatMonounsaturated Fat
+484.9%
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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
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LactoseLactose
+45.7%
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GalactoseGalactose
+30%
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
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Vitamin CVitamin C
+∞%
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Vitamin AVitamin A
+14125%
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Vitamin E Vitamin E
+100%
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Vitamin DVitamin D
+∞%
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Vitamin B1Vitamin B1
+30.4%
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Vitamin B5Vitamin B5
+16.3%
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Vitamin KVitamin K
+∞%
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FolateFolate
+85.7%
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Vitamin B2Vitamin B2
+105.9%
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Vitamin B3Vitamin B3
+38.7%
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Vitamin B12Vitamin B12
+158.6%
Minerals
Kefir has more calcium, potassium, manganese, 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
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CalciumCalcium
+18.2%
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PotassiumPotassium
+16.3%
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IronIron
+75%
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CopperCopper
+88.9%
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ZincZinc
+13%
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PhosphorusPhosphorus
+28.6%
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ManganeseManganese
+80%
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SeleniumSelenium
+169.4%
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).
Sources
- https://pubmed.ncbi.nlm.nih.gov/24695887/
- https://www.cambridge.org/core/journals/
- https://pubmed.ncbi.nlm.nih.gov/28327514/
- https://pubmed.ncbi.nlm.nih.gov/36349966/
- https://academic.oup.com/ajh/article/31/5/557/4818397
- https://karger.com/cpb/article/48/5/1901/219/
- https://pubmed.ncbi.nlm.nih.gov/28615384/
- https://pubmed.ncbi.nlm.nih.gov/24695889/
- https://pubmed.ncbi.nlm.nih.gov/25278298/
- https://pubmed.ncbi.nlm.nih.gov/35047546/
Infographic
Comparison summary table
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 41kcal | 59kcal | |
Protein | 3.79g | 10.19g | |
Fats | 0.93g | 0.39g | |
Vitamin C | 0.2mg | 0mg | |
Net carbs | 4.48g | 3.6g | |
Carbs | 4.48g | 3.6g | |
Cholesterol | 5mg | 5mg | |
Vitamin D | 41IU | 0IU | |
Magnesium | 12mg | 11mg | |
Calcium | 130mg | 110mg | |
Potassium | 164mg | 141mg | |
Iron | 0.04mg | 0.07mg | |
Sugar | 4.61g | 3.24g | |
Copper | 0.009mg | 0.017mg | |
Zinc | 0.46mg | 0.52mg | |
Phosphorus | 105mg | 135mg | |
Sodium | 40mg | 36mg | |
Vitamin A | 569IU | 4IU | |
Vitamin A RAE | 171µg | 1µg | |
Vitamin E | 0.02mg | 0.01mg | |
Vitamin D | 1µg | 0µg | |
Manganese | 0.005mg | 0.009mg | |
Selenium | 3.6µg | 9.7µg | |
Vitamin B1 | 0.03mg | 0.023mg | |
Vitamin B2 | 0.135mg | 0.278mg | |
Vitamin B3 | 0.15mg | 0.208mg | |
Vitamin B5 | 0.385mg | 0.331mg | |
Vitamin B6 | 0.058mg | 0.063mg | |
Vitamin B12 | 0.29µg | 0.75µg | |
Vitamin K | 0.1µg | 0µg | |
Folate | 13µg | 7µg | |
Trans Fat | 0.037g | 0.006g | |
Choline | 15.2mg | 15.1mg | |
Saturated Fat | 0.658g | 0.117g | |
Monounsaturated Fat | 0.31g | 0.053g | |
Polyunsaturated fat | 0.053g | 0.012g | |
Omega-3 - ALA | 0.006g | 0.001g | |
Omega-3 - DPA | 0.001g | 0g | |
Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | 0g | |
Omega-6 - Linoleic acid | 0.029g | 0.01g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Kefir - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients
- 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.