Both dairy products are fermented with strong nutritional profiles, but they differ significantly in consistency, nutrient content, and health benefits.
Here are some essential facts to help you choose the best option for your lifestyle.
Greek yogurt is higher in protein
Greek yogurt contains more than double the protein of kefir per serving.
That makes it a great choice if you’re looking to stay full longer or focus on muscle repair and maintenance.
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Kefir is a probiotic powerhouse
While Greek yogurt does have beneficial bacteria, kefir surpasses it with up to 30 billion live probiotic cultures per cup.
It’s one of the most potent sources of probiotics you can consume.
They have completely different textures
Greek yogurt is thick and creamy, and you eat it with a spoon. Kefir is much thinner and drinkable, making it a convenient option for smoothies or quick on-the-go sips.
Kefir may help improve skin
Kefir supports the “gut-skin axis” which is the connection between your gut microbiome and your skin’s health.
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Many users report clearer skin after drinking kefir regularly.
Greek yogurt is easier for the lactose-sensitive
Because Greek yogurt is strained several times, much of the lactose is removed. That makes it easier to digest for people with mild lactose intolerance.
Kefir contains more calcium and vitamin D
Thanks to a longer fermentation process, kefir typically contains more calcium and vitamin D than Greek yogurt which are key nutrients for bone health and immune support.
Greek yogurt is lower in calories than you think
With just 73 calories per 100 grams (in the low-fat version), Greek yogurt delivers a satisfying protein punch without adding too many calories.
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Kefir has a longer fermentation time
Kefir is fermented for up to 48 hours with a blend of bacteria and yeast. This extended process boosts its probiotic content and gives it that signature tangy flavor.
Greek yogurt has more selenium
Selenium is vital for immune function and cell protection.
Greek yogurt offers significantly more of it than kefir - about 12.4 mcg per 100 grams compared to kefir’s 3.6 mcg.
You don’t have to choose just one
According to nutrition expert Frances Largeman-Roth, the best approach is to include both kefir and Greek yogurt in a balanced diet along with fiber-rich plant foods.
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Together, they support gut health, immunity, and more.
This article is based on information from Real Simple.
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