Is kefir healthier than yogurt? A dietitian weighs

	Low-fat natural yogurt (1 cup)	Regular low-fat kefir (1 cup)
calories	107	104
protein	8.92 grams (g)	9.21 g
fat	2.64 g	2.48 g
Carbohydrates	12 g	11.6 g
total sugars	12 g	11.2 g
calcium	311 milligrams (mg) (24% of the Daily Value or DV)	316 mg (24% DV)
phosphorus	245 mg (20% DV)	255 mg (20% DV)
Zinc	1.51 mg (14% DV)	1.12 mg (10% DV)
selenium	5.61 micrograms (mcg) (10% DV)	8.75 mcg (16% DV)
riboflavin	0.364 mg (28% DV)	0.328 mg (25% DV)
pantothenic acid	1 mg (20% DV)	0.936 mg (19% DV)
Vitamin B12	0.952 mcg (40% DV)	0.705 mcg (29% DV)
Vitamin A	23.8 mcg (2.64% DV)	416 mcg (46% DV)
Vitamin D	0 mcg	2.43 mcg (12% DV)

Both yogurt and kefir are packed with nutrients, making them valuable additions to your diet. When comparing a single, low-fat, one-cup serving of each, they share similarities in calorie content and essential nutrients such as calcium, phosphorus, and vitamin B5 (pantothenic acid).

However, there are some differences to note. Yogurt is higher in zinc and riboflavin (vitamin B2) than kefir and has higher levels of vitamin B12. On the other hand, kefir offers a bit more protein and shines with higher amounts of selenium, vitamin A and vitamin D.

Probiotics are live microorganisms that provide health benefits when taken in adequate amounts. Probiotics, also known as “good bacteria” are naturally present in your gut and can support gut health in a number of ways. They can make it easier for things to move through the intestines, stop the growth of harmful microorganisms, and strengthen the protective lining of the intestine. More than 100 trillion microorganisms are found in the gut.

Probiotics are also found in fermented foods such as yogurt and kefir. Studies on yogurts containing S. thermophilus i L. delbrueckii subsp. bulgaricus they found varying levels, from less than 10,000 to more than a billion colony-forming units per gram or millimeter (CFU/go ml). Colony-forming units (CFUs) are a way of counting live microorganisms. According to research, yogurt contains an average of 100 million colony-forming units per gram.

Microorganisms in kefir

The starting culture of kefir is kefir grains, made up of bacteria and yeast. The predominant bacterial species in kefir grains are:

• Lactobacillus kefiranofaciens
• Lacticaseibacillus paracasei
• Lactiplantibacillus plantarum
• Lactobacillus acidophilus
• Lactobacillus delbrueckiisubsp.bulgaricus

The most common yeast species in kefir grains are:

• Saccharomyces cerevisiae
• S. unisporus
• Candida kefir
• Kluyveromyces marxianus sp. marxian

The number of living microorganisms in kefir grains is as follows: 100 million CFU of lactic acid bacteria, 1-10 million CFU of yeast and 100,000 CFU of acetic acid bacteria per gram.

Although kefir may appear to be fermented with a wider variety of microorganisms and in larger quantities, cultured dairy products generally maintain higher levels of microorganisms compared to other fermented foods. Even so, the number of microbes in a fermented product can fluctuate depending on its age and origin. Unfortunately, little information is available on the number of live microorganisms in most fermented products sold in stores. This information is not usually included on product labels.

An easy way to determine if a cultured dairy product has significant amounts of live microorganisms is to look for the “live and active cultures” stamp on the product. This seal indicates that the product has at least 100 million cultures per gram of product at the time of manufacture, which is ten times higher than the minimum levels required by the US Food and Drug Administration (FDA).

Below is the lactose content in grams per 100 gram (g) or 3.5 ounce (oz) serving of various yogurt and kefir products, from the USDA Food and Nutrient Database. For reference, a 100 gram serving of whole milk contains 4.81 g of lactose. It is important to note that the lactose content of other types of yogurt and kefir, such as low-fat yogurt, flavored yogurt, and whole milk kefir, is not available in the USDA database.

• Whole milk yogurt: 3.35 g
• Whole milk Greek yogurt: 2.61 g
• Fat-free Greek yogurt: 2.57 g
• Regular low-fat kefir: 3.7 g
• Low-fat strawberry kefir: 3.23 g

Based on the gram-for-gram lactose content data provided, it appears that Greek yogurt, both whole milk and nonfat varieties, generally has a lower lactose content compared to the other yogurt and kefir options listed .

However, research shows that consuming yogurt or kefir containing live active cultures can improve lactose digestion and decrease symptoms of lactose intolerance in people who have difficulty digesting lactose. Live, active cultures in yogurt and kefir can provide lactase, the enzyme needed to break down lactose.

It is important to distinguish lactose intolerance from dairy (whey or casein) allergy, which is a condition where the immune system reacts to proteins in milk and dairy products. People allergic to lactose should avoid products containing lactose. If you suspect you have either condition, it is recommended to seek guidance from a healthcare professional for proper diagnosis and management.

Creamy and slightly tangy, yogurt is a versatile dairy product that is enjoyed on its own or as an ingredient in both sweet and savory dishes. Its smooth texture makes it perfect for breakfast with granola or fruit, or as a creamy base for salads and dips.

Yogurt is available in a variety of flavors, including plain, with added fruit, or Greek style. Options include fat-free, low-fat and whole milk varieties, as well as plant-based alternatives made from sources such as soy and almond.

With a thinner consistency and more pronounced acidity compared to yogurt, kefir is a fermented milk drink. Its effervescent nature makes it a refreshing drink on its own or mixed with smoothies.

Kefir’s tangy flavor profile adds a unique twist to dishes when used as a substitute for buttermilk in recipes or drizzled over salads as a dressing. You can use kefir instead of milk for French toast and find kefir ice cream recipes online. Similar to yogurt, there are several options available for kefir, including whole milk, low-fat, fat-free, plain, flavored, and plant-based.

Whether yogurt or kefir is better for your health ultimately comes down to individual preference. Since dairy is a food group rich in essential nutrients like protein, calcium, and potassium, and recognizing that 90% of Americans don’t consume enough dairy, we opt for any type of dairy, whether it’s yogurt, kefir, or a other dairy or fortified non-dairy product, is preferable to abstaining completely.

In addition, research suggests that regular consumption of fermented dairy products, such as yogurt and kefir, is linked to a lower risk of breast cancer and colorectal cancer, as well as type 2 diabetes. It may also help maintain a healthy weight healthy and promote better heart, bone and gut health.

Yoghurt and kefir are fermented dairy products that provide a rich source of essential nutrients such as protein, vitamins and minerals and also have the presence of live and active beneficial cultures. These crops contribute to digestive health and may offer additional health benefits.

Both yogurt and kefir are incredibly versatile and integrate seamlessly into a variety of meals and snacks. Its versatility allows easy incorporation into a balanced diet, promoting general health and well-being.