Kefir vs. Yogurt: Nutrition, Uses, Where to Buy, and More (2025)

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Definition

Yogurt and kefir are both dairy products made from fermented milk. Kefir is a liquid milk beverage. It has an acidic, creamy taste. Yogurt is thick and almost always eaten with a spoon. It can be used as a base in smoothies or sauces. Plain yogurt usually has a tart taste, but you can buy it sweetened or flavored, sometimes with honey, vanilla, or fruit.

Kefir is made by combining milk or water with a gelatinous kefir starter culture of bacteria, milk proteins, and yeast. Kefir can be produced with any type of milk, including:

  • full-fat animal milk
  • low-fat animal milk
  • soy
  • coconut
  • other dairy-free milk

Some kefir is made with coconut water.

Kefir is typically fermented for 14 to 18 hours at room temperature.

The process of making yogurt is similar to kefir, but it’s fermented for less time (two to four hours) and is often cultured under heat.

Kefir and yogurt are both good sources of:

  • protein
  • calcium
  • potassium
  • phosphorous

They are also rich in vitamin A, and B vitamins like riboflavin, folate, biotin, and B12.

Kefir has slightly less sugar than yogurt, but it depends on which brand you buy. The biggest nutritional difference between the two is that kefir contains more probiotics than yogurt. While yogurt also contains some probiotics, kefir is more potent. If you are looking to improve digestion or gut health, kefir is the better choice.

Nutritional values for yogurt vs. kefir

NutritionOne cup of plain, whole milk kefirOne cup of plain, whole milk yogurt
Calories161138
Protein (grams)97.8
Fat (grams)97
Sugar (grams)710.5
Calcium (milligrams)300275

Kefir is generally tolerated well by people who are lactose intolerant. It’s thought that the enzymes in kefir may actually help break down the lactose. One small study found that kefir improved lactose digestion overall for people who are lactose intolerant, but more research is needed. If you are lactose intolerant, be sure to check with your doctor before adding anything new to your diet.

Some people who are lactose intolerant can digest probiotic-rich yogurt better than milk. Read more about dairy foods that are naturally low in lactose.

Kefir contains three times more probiotics than yogurt. It has around 12 live and active cultures and 15 to 20 billion colony-forming units (CFUs). Yogurt has one to five active cultures and six billion CFUs.

Probiotics may offer the following benefits:

  • increased immune function
  • improved digestion
  • better absorption of food and nutrients
  • infection prevention (by protecting against unwanted bacteria)

Not all types of yogurt you see at the grocery store will contain probiotics. Look for “contains live cultures” on the label for the most probiotic-rich choice. Read more about the benefits of probiotics and digestive health.

Most adults tolerate kefir and yogurt well. However, some people experience mild side effects from eating probiotic-rich foods like kefir. You might experience mild digestive problems including gas, bloating, or constipation, especially when first adding kefir to your diet. If you’re still experiencing discomfort after a few days, talk to your doctor about what might be causing the problem.

Yogurt can be eaten on its own, but is also delicious topped with fruit, honey, and granola. It can also be used as an alternative to cream or mayonnaise in a variety of sweet and savory recipes.

Try out the following:

You can also try drinking kefir as a beverage on its own. If you don’t like the sour taste, you can mix it into a smoothie. You can even substitute kefir for buttermilk in recipes.

If you want to get more creative, try these recipes:

Kefir is sold at some grocery stores and health food stores. Look for it in the dairy section near the yogurt. You can also order it online.

Kefir and yogurt can both be healthy additions to your daily diet. If you’re looking for the healthiest option of either kefir or yogurt, always check the nutrition label. Choose a plain, non-flavored version without any added sugar or coloring.

Kefir vs. Yogurt: Nutrition, Uses, Where to Buy, and More (2025)

FAQs

Is grocery store kefir good for you? ›

Kefir contains around 60 unique species of probiotics, “good bacteria” that improve gut health and may aid in your digestive processes. The most common are lactobacillus, lactococcus, streptococcus, and leuconostoc. You can buy kefir at grocery and health food stores or make your own.

Which is more nutritious kefir or yogurt? ›

Kefir is fermented milk produced using kefir grains that contain both bacteria and yeast. Although both kefir and yogurt come with several health benefits, kefir is widely considered a better option since it has a larger variety of healthy microorganisms.

Does Trader Joe's carry kefir? ›

Taster's Choice rated 10 brands of plain kefir, many of which are organic. But it was a pair of nonorganic entries that came out on top. Trader Joe's ($2.99 for 32 ounces) claimed the winning spot with its "pleasantly tangy and creamy" low-fat drink.

What is kefir and where can you get it? ›

Kefir is a type of fermented dairy product. People make it by adding bacteria and yeast cultures to milk. The cultures feed on natural sugars in the milk. This allows them to multiply, creating a fermented drink.

Is supermarket kefir any good? ›

While both are still healthy choices, you are not getting the full spectrum at the full potency (some brands advertise 10 strains, genuine kefir has upwards of 40-60 strains) that home-made kefir with kefir grains will give. You may notice that most store-bought kefir is not carbonated.

Is Lifeway kefir real kefir? ›

All Lifeway Kefir products contain 25 – 30 billion Colony Forming Units (CFU) of live and active kefir cultures per cup. The kefir cultures include: Lactobacillus Lactis.

Can I make kefir from store-bought kefir? ›

HOW TO MAKE KEFIR FROM STORE-BOUGHT KEFIR. Use 1 tablespoon kefir per cup of fresh milk. Mix together well and culture at room temperature for 12-24 hours, or until thickened.

Which has more probiotics Activia or kefir? ›

Kefir contains more probiotics than any yogurt. With up to 61 different strains of microbes, it can be an excellent source of probiotics. People use specific clusters of microbes called kefir grains to ferment the milk. Interestingly, these microbes can exist together without any other food source.

Where do you find kefir in the grocery store? ›

Kefir is sold at some grocery stores and health food stores. Look for it in the dairy section near the yogurt. You can also order it online.

Does Costco sell Lifeway kefir? ›

Stock up on health and get microbiome support with a twelve-pack of 8oz Lifeway Kefir bottles, now available at your local Costco.

Does homemade kefir taste like store bought? ›

If you've tasted shop bought kefir, you might be in for a bit of a surprise at first, but you really can learn to love the homemade variety. If you choose to use lots of grains and grow in an open system it can taste fizzy and yeasty. If you use a few grains and a low-oxygen environment it can taste fresh and mild.

Which is better for your gut kefir or yogurt? ›

Probiotics: Kefir vs. Yogurt. When it comes to nourishing your microbiome and supporting gut health and immunity, kefir is a much more affordable option than yogurt thanks to its higher probiotic and CFU count. Lifeway Kefir is made with 12 live and active probiotic cultures and contains 25-30 billion CFUs.

What happens to your body when you start drinking kefir? ›

Kefir contains millions of probiotics, which are bacteria with potential health benefits. It's also low in lactose and packed with vitamins and minerals that are good for your body. Scientists have found a range of possible health benefits of kefir, including improved cholesterol, blood sugar control, and gut health.

Is store bought kefir real kefir? ›

As a matter of fact, the store-bought kefir is made so differently than the homemade kind, that it isn't real kefir at all, but a weak derivative. Commercial Kefir is made from either a freeze dried powdered form of the culture, or from a culture made from a culture, which means it has considerably less healing power.

Can I make more kefir from store-bought kefir? ›

Once you have made your first batch of kefir, you can use it to make subsequent batches. Simply reserve a small amount of the kefir and use it as a starter for your next batch.

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