Is Kefir Healthier Than Yogurt? A Dietitian Weighs In

However, there are some differences to note. Yogurt edges ahead in zinc and riboflavin (vitamin B2) compared to kefir and boasts 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 living microorganisms that offer 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 various ways. They can make it easier for things to move through the intestines, stop harmful microorganisms from growing, and strengthen the gut's protective lining. Over 100 trillion microorganisms are inside the gut.

Probiotics are also found in fermented foods like yogurt and kefir. Studies on yogurts containing S. thermophilus and L. delbrueckii subsp. bulgaricus found varying levels, from less than 10,000 to over one billion colony-forming units per gram or millimeter (CFU/g or 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 starter culture in 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 delbrueckii subsp. bulgaricus

The most common yeast species in kefir grains are:

• Saccharomyces cerevisiae
• S. unisporus
• Candida kefyr
• Kluyveromyces marxianus ssp. marxianus

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

While kefir may seem to be fermented with a wider array of microorganisms and in greater quantities, cultured dairy products generally maintain higher levels of microorganisms compared to other fermented foods. Still, the microbial count in a fermented product may fluctuate depending on its age and origin. Unfortunately, there's little information available on the number of live microorganisms in most fermented products sold in stores. This information is usually not included on product labels.

One easy way to determine if a cultured dairy product has significant amounts of live microorganisms is to search for the "live and active cultures" seal on the product. This seal indicates that the product has at least 100 million cultures per gram of product at the time of manufacturing, which is ten times higher than the minimum levels required by the U.S. Food and Drug Administration (FDA).

Which Has More Lactose?

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

• Plain whole milk yogurt: 3.35 g
• Plain whole milk Greek yogurt: 2.61 g
• Plain non-fat Greek yogurt: 2.57 g
• Plain low-fat kefir: 3.7 g
• Strawberry low-fat kefir: 3.23 g

Based on the lactose content data provided, on a gram-for-gram basis, it appears that Greek yogurt, both whole milk and non-fat varieties, generally has 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 the digestion of lactose and decrease symptoms of lactose intolerance in individuals who have difficulty digesting lactose. The live and active cultures in yogurt and kefir may provide lactase, the enzyme required to break down lactose.

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

Creamy and slightly tangy, yogurt is a versatile dairy product 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 salad dressings and dips.

Yogurt is available in various flavors like plain, fruit-added, or Greek-style. Options include non-fat, 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 a more pronounced tanginess compared to yogurt, kefir is a fermented dairy beverage. Its effervescent nature makes it a refreshing drink on its own or blended into 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 in place of milk for French toast and find recipes for kefir ice cream online. Similar to yogurt, there are various options available for kefir including whole-milk-based, low-fat, non-fat, plain, flavored, and plant-based.

Which Is Better for Health?

Whether yogurt or kefir is better for health ultimately depends on individual preferences. Given that dairy is a food group rich in essential nutrients such as protein, calcium, and potassium, and recognizing that 90% of Americans don't consume enough dairy, opting for any form of dairy, whether it's yogurt, kefir, or another dairy or fortified non-dairy product, is preferable to abstaining entirely.

Plus, research suggests that regularly consuming fermented milk products, like yogurt and kefir, is linked to a lower risk of breast cancer and colorectal cancer, as well as type 2 diabetes. It can also help with maintaining a healthy weight and promote better heart, bone, and gut health.

Yogurt and kefir are fermented milk products that provide a rich source of essential nutrients like protein, vitamins, and minerals and also boast the presence of beneficial live and active cultures. These cultures contribute to digestive health and may offer additional health benefits.

Both yogurt and kefir are incredibly versatile, seamlessly integrating into a variety of meals and snacks. Their versatility allows for easy incorporation into a balanced diet, promoting overall health and well-being.