What is More Nutritious: Kefir or Greek Yogurt?

Fermented drinks are all the rage these days which is why the health-conscious are constantly comparing one against the other. Kefir versus Greek yogurt is a popular subject of comparison. 

In this blog, I help you understand the similarities and most importantly the differences in kefir vs Greek yogurt nutrition. Stay with me till the end to understand the two and pick the best option

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Kefir Versus Greek Yogurt: Nutrition and Benefits

Let me begin by comparing kefir vs Greek yogurt nutrition and outcomes through a table. 

*Source: USDA; Quantity defined is 1 cup, made from whole milk

I believe that the table above gave you a sneak peak into the difference between kefir and Greek yogurt. Let me now delve into details- 

Kefir Versus Greek Yogurt: Understanding the Compositional Differences

Kefir is a fermented dairy product that is traditionally made using whole cow milk. The milk is mixed with kefir grains and allowed to ferment.  Kefir grains are a combination of at least 12 types of good bacteria and yeast that ferment the milk. 

Greek Yogurt is essentially a type of yogurt which is made using cow milk. Greek yogurt is obtained by straining the normal yogurt and contains two types of bacteria. 

Kefir vs Greek Yogurt Taste & Consistency

Another question that might come to your mind is -Does kefir taste like Greek yogurt? Well, its somewhat similar but not identical. Kefir is sour in taste and has a fizz. Its texture is thick and creamy.

Greek yogurt also has a slightly tangy taste. However, it’s the texture that makes all the difference. Greek yogurt is quite thick and has a velvety texture. 

What’s the Ideal Daily Intake of Kefir Vs Greek Yogurt?

Kefir boasts of several essential nutrients like vitamins, minerals and good bacteria. Ideally 1 cup a day can be included in your everyday diet to reap the benefits of its nutrients. 

Greek Yogurt is another wonderful dairy product that has many benefits. 1 cup is the daily recommended quantity of Greek yogurt. 

Kefir Vs Greek Yogurt: Which has Lower Calories?

When compared to kefir, yogurt has much higher calorie content for the same quantity-i.e. 1 cup. The reason for this is the thickness of the product. 

Remember that the kefir and Greek yogurt versions I have compared here are made using whole milk. Lower calorie intake is possible if you choose low fat milk for the preparation of these products. 

Lower in Fat Content – Kefir of Greek Yogurt? 

Kefir and Greek yogurt are both high in fat but the quantity of fat in Greek yogurt is higher than that in kefir. 

Again here if you are looking for low fat options, choose the products that are made using low fat or toned milk. 

What has More Protein Kefir or Greek Yogurt?

One of the most important nutrients in dairy products is protein. In comparison to kefir, Greek yogurt has twice the protein content.  

Infact, Greek yogurt is one of the most protein rich dairy products. This is why it is a popular choice among fitness enthusiasts and gym goers

Kefir vs Greek Yogurt: Calcium Content Differences

Since both kefir and Greek yogurt are both made using dairy milk, they are high in calcium. Calcium is an essential nutrient that is primarily required for stronger bones and muscles. 

When we compare the calcium levels in kefir and Greek yogurt, we find that kefir has substantially higher levels of calcium. 

When to Consume Kefir Vs Greek Yogurt?

Although both Greek yogurt and kefir can be consumed at any time of the day, the ideal time to consume them is before sunset. 

Kefir can be taken in the morning or during the afternoon. Greek yogurt can be had as a snack at any time of the day but midday is the best time to consume it. You can also use it to make high protein smoothies post workout. 

Kefir or Greek Yogurt: Better for Your Tummy?

Kefir and Greek yogurt are excellent probiotics, that is foods that have good bacteria. The good bacteria in these foods help improve overall gut health. 

While both are very good for the stomach, if we compare kefir vs Greek yogurt probiotics,  kefir has an advantage. This is because kefir has more types of good bacteria than Greek yogurt. 

Which Has Better Impact on Dental Health : Kefir or Greek Yogurt?

Kefir and Greek yogurt both have all the nutrients that are required for strong teeth and healthy gums. The calcium in these products help keep the teeth strong.

Other than that science kefir and Greek yogurt are fermented dairy products, they help keep the mouth healthy. The probiotics can help improve oral health as the good bacteria keep problem-causing bad bacteria in control. 

Environmental Impact of Kefir Vs Greek Yogurt 

The traditional milk based versions of kefir and yogurt are not environmentally sustainable. They are both bad for the planet. The dairy industry is not as environmentally friendly because the  raising of cattle for milk contributes to  deforestation and greenhouse gas emissions. 

However, the good news is that many new versions of these are being created using alt milks. So, you can give them a try. 

Kefir Vs Greek Yogurt, Which One is Vegan Friendly?

Since both kefir and yogurt are made using dairy milk, they are not suitable for vegans. However, as I said before, dairy-free versions of these products are becoming increasingly available. 

As a vegan you can try products such as water kefir or plant milk yogurt. But you must remember that nutritionally they may vary from the dairy versions.

What to Choose For the Hot Summers: Kefir or Greek Yogurt?

Kefir and Yogurt will both help you keep the body cool. This is because they have a substantial quantity of water. 

However, when we compare the two products, we find that kefir does a better job at cooling down the body than Greek yogurt because of the higher water content. 

Which is a More Hydrating Option: Kefir or Greek Yogurt?

Apart from the water content both Kefir and Greek yogurt are rich in minerals known as electrolytes such as calcium, sodium, and potassium. 

These electrolytes help to maintain the water level of the body and prevent dehydration. 

What Flavours Go Well With Kefir Vs Greek Yogurt?

Kefir goes well both with salty and sweet flavouring agents. You can add fresh herbs like peppermint and salt to make it savoury. You can also blend it with fresh fruits and a dash of honey for a sweet tangy flavour. 

Greek yogurt can be enjoyed  as salad dressing, dips and can be added to soups. You can also use it to make smoothies. If you’re wondering can I substitute kefir for Greek yogurt? Yes, you totally can. The only thing to remember is that Greek yogurt is much thicker than kefir, so make allowances for that. 

So, in conclusion I would like to say that both these dairy products provide a number of benefits and can be included in your daily diet. You can choose either one of these based on your taste preferences and needs. For example, for higher proteins Greek yogurt is better but for tummy health, I would recommend kefir.

I hope you have more clarity regarding the two. In case you have any doubts, feel free to ask me in the comments section below.