What are the differences between kefir and yogurt?
In USDA FoodData Central, plain lowfat kefir has 43 kcal per 100 g and plain whole milk yogurt has 61 kcal, with similar protein (3.79 g and 3.47 g) and calcium. Most of the calorie gap comes from fat. We found no official source that ranks one above the other.
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Kefir vs yogurt: what do the numbers show?
Values are per 100 g from USDA FoodData Central. The kefir entry is a branded product (Lifeway, lowfat, plain), and the yogurt entry is generic plain whole milk yogurt. The fat levels differ, so do not read the calorie gap as a kefir-versus-yogurt effect.
| Per 100 g | Kefir, lowfat, plain | Yogurt, plain, whole milk |
|---|---|---|
| Calories | 43 kcal | 61 kcal |
| Protein | 3.79 g | 3.47 g |
| Fat | 1.02 g | 3.25 g |
| Carbohydrate | 4.77 g | 4.66 g |
| Calcium | 130 mg | 121 mg |
| Sodium | 40 mg | 46 mg |
Per cup, USDA’s weights (243 g kefir, 245 g yogurt) give about 104 kcal for kefir and 149 kcal for yogurt, our calculation.
Is kefir more probiotic than yogurt?
The old claim that kefir has “over 20 strains” is not in the USDA data, and we found no official page (NIH, FDA, NHS) we could open that compares the two. So we make no probiotic or gut-health claim. Check the label of the product you buy for live cultures.
What is the practical difference?
Kefir is sold as a drinkable product, yogurt is usually eaten with a spoon. USDA lists kefir lactose at 3.7 g per 100 g. Ask a doctor or dietitian if you are lactose intolerant.
People also ask
What is the difference between kefir and yogurt?
Nutritionally they are close in USDA data (protein, carbs, calcium). The calorie gap in our table comes mainly from different fat levels.
Is kefir healthier than yogurt?
We found no official source that ranks one above the other. Compare the label for sugar, fat and live cultures.
Does kefir have lactose?
The USDA entry for plain lowfat kefir lists 3.7 g lactose per 100 g. Ask a doctor if you are lactose intolerant.
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