Yogurt vs. Kefir — Health Impact and Nutrition Comparison

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

Yogurt

1

Saturated Fat: Sat. Fat 0.117 g

Monounsaturated Fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.012 g

Kefir

2

Saturated Fat: Sat. Fat 0.658 g

Monounsaturated Fat: Mono. Fat 0.31 g

Polyunsaturated fat: Poly. Fat 0.053 g

Contains less Sat. FatSaturated Fat

-82.2%

Contains more Mono. FatMonounsaturated Fat	+484.9%
Contains more Poly. FatPolyunsaturated fat	+341.7%

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

Yogurt

0

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Kefir

2

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 3.7 g

Maltose: 0 g

Galactose: 0.91 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.

Yogurt

3

Kefir

8

Contains more Vitamin B2Vitamin B2	+105.9%
Contains more Vitamin B3Vitamin B3	+38.7%
Contains more Vitamin B12Vitamin B12	+158.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+14125%
Contains more Vitamin EVitamin 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%

~equal in Vitamin B6 ~0.058mg

~equal in Choline ~15.2mg

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

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.

Yogurt

7

Kefir

2

Contains more IronIron	+75%
Contains more CopperCopper	+88.9%
Contains more ZincZinc	+13%
Contains more PhosphorusPhosphorus	+28.6%
Contains less SodiumSodium	-10%
Contains more ManganeseManganese	+80%
Contains more SeleniumSelenium	+169.4%

Contains more CalciumCalcium	+18.2%
Contains more PotassiumPotassium	+16.3%

~equal in Magnesium ~12mg

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.

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).