How does non-dairy kefir compare to traditional dairy kefir?
Dairy kefir is fermented milk, so it contains lactose and milk protein. Non-dairy kefir is made from water kefir grains in sugary water, or from plant milks such as coconut, and is free of dairy but usually lower in protein and calcium unless fortified. Both are fermented and tangy; check labels for sugar and live cultures.
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In this article
What is the difference between dairy and non-dairy kefir?
Traditional kefir is made by fermenting milk with kefir grains, a mix of bacteria and yeasts. Non-dairy kefir uses a base without milk, such as sugary water, coconut water, coconut milk or soy milk.
| Dairy (milk) kefir | Non-dairy kefir | |
|---|---|---|
| Base | Cow, goat or sheep milk | Sugar water, coconut water or plant milk |
| Culture | Milk kefir grains | Water kefir grains, or kefir culture in plant milk |
| Lactose | Reduced but not removed | None, by design |
| Milk allergy | Not suitable | Usually suitable; check for other allergens |
| Protein and calcium | Naturally present | Usually lower unless fortified |
| Texture | Creamy, thin yogurt-like | Water kefir is light and bubbly; coconut milk kefir is creamier |
Are the cultures the same?
Not exactly. Water kefir grains are a different culture that thrives in sugary water, not in milk. Milk kefir grains can also be grown in soy milk, and a reference summary describes rice hydrolysate as a suitable medium. Cultures and counts differ by brand and batch, and published claims about which has more probiotics come mostly from commercial sites, so we make no comparison.
Which is better for lactose intolerance?
Non-dairy kefir has no lactose, so it avoids the problem. Dairy kefir has about 20 to 30 percent less lactose than milk, which is not the same as lactose-free, though some people tolerate it. For a milk allergy, non-dairy kefir is the safer type.
How do they compare in sugar?
Water kefir is made with sugar, and many bottled water kefirs contain added sugar or juice. Plain dairy kefir has about 7 g of sugar per 100 g, mostly lactose. Compare the sugar per serving on labels.
How do you choose?
- Choose dairy kefir if you tolerate milk and want protein and calcium.
- Choose non-dairy if you avoid dairy, and look for added calcium and low sugar.
- Look for unsweetened or plain versions and live cultures on the label.
People with a weakened immune system should ask a doctor before trying any live-culture drink.
People also ask
Is non-dairy kefir lactose free?
Yes, water and plant-based kefirs contain no milk and so no lactose. Dairy kefir still contains some.
Does non-dairy kefir have probiotics?
It is fermented with live cultures, but strains and counts vary by product, so check the label.
Which is better, water kefir or milk kefir?
Neither is better overall. Milk kefir has protein and calcium; water kefir is dairy-free but can be high in sugar.
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