Which is Better: Milk kefir or Water Kefir?

Water kefir vs milk kefir – wondering which is a better fit for your needs? Here’s my guide to choosing the best as a practising nutritionist. 

Water and milk kefir are two versions of the popular fermented drink kefir. While both have some similarities, the differences are what you need to understand if you wish to pick one.

Water Kefir Vs Milk Kefir| Is Water Kefir As Good as Milk Kefir?

Before we can answer – is water kefir or milk kefir better, let’s take an overview of water kefir vs milk kefir benefits: 

*Source: USDA; Quantity defined is 1 cup

What Goes Into the Preparation of Water Kefir Vs Milk Kefir?

Water kefir is prepared using water kefir grains. Water kefir grains are small crystal-like translucent colonies of  bacteria and yeast that ferment sugar in water to produce kefir. 

To prepare water kefir,  water kefir grains are added to the sweetened water and left to ferment for 24-48 hours at room temperature.

Milk kefir is prepared using milk kefir grains. Milk kefir grains are cauliflower shaped cultures bigger than water kefir grains. The combination of bacteria and yeast in milk kefir is different from water kefir grains. 

To prepare milk kefir, add the milk kefir grains to the milk and leave the mixture to ferment for 12-24 hours at room temperature, depending on the desired level of tanginess. 

How Do Water Kefir and Milk Kefir Differ in Terms of Taste & Texture?

Water kefir looks like clouded water and has a tangy and slightly sweet flavour. It also has a fizzy texture that may vary with the time left for fermentation.

Milk kefir has a tangy and slightly sour taste very similar to yogurt. Texture wise, it is thick and creamy.

Recommended Daily Intake of Water Kefir Vs Dairy Kefir 

You can consume about 1-2 cups of kefir – water and milk everyday to get the maximum benefit out of these beverages. 

However, if you are just starting out, begin by consuming 1/4th or half a cup. As your body starts adapting to it, you can increase the amount. 

Which Has More Calories: Milk Kefir or Water Kefir?

Milk kefir being dairy based has more calories than water kefir. The amount of calories however, may depend on the type of milk used. Low fat milk kefir will have lower calories than whole milk kefir.

Water kefir gets most of its calories from the added sugar source. The added sugar is important for fermentation of water to take place. However, you can limit the quantity of sugar used.

Suitable for A Low Carb Diet: Water Kefir or Dairy Kefir

While both water kefir and dairy kefir are low in carbohydrates, as compared to many other drinks, dairy kefir still contains more carbs. This is because it still contains some lactose, a type of sugar found in milk. 

Water kefir is more suitable for people on a low-carb diet than dairy kefir. Water kefir gets its carbs from the added sugar or sugar alternatives added for fermentation. 

Difference in The Fat Content of Milk Kefir & Water Kefir

The most significant difference between milk kefir and water kefir is the amount of fat. Since milk kefir is made from milk, it naturally contains fat.

In contrast, water kefir contains almost no fat, as it is made from a sugar-water or coconut-water base. This makes water kefir a lower calorie and lower fat option compared to milk kefir.

Water Kefir Vs Dairy Kefir: Which One Has Better Protein Concentration? 

Dairy or milk kefir is an excellent source of proteins. These proteins are also of high quality. Therefore, milk kefir can be a great addition to your diet if you wish to up your protein intake.

Water kefir being water based has little to no protein. Therefore, it is not a great source of proteins.

Which One Has More Calcium: Milk Kefir or Water Kefir?

Dairy milk evidently has much more calcium content when compared to water kefir. This is because milk and milk products are naturally rich in calcium. 

Calcium is needed by the body for many functions. Some of its prominent functions are maintaining strong bones and teeth. 

Which is Better Nutritionally: Water Kefir or Milk Kefir?

If we talk about nutrition diversity, dairy milk takes the cake. Water kefir is water based and therefore has limited nutrients like vitamins and minerals. 

Milk kefir, on the other hand, is a great source of many nutrients. It is rich in calcium, protein, vitamin B12, vitamin A and many such nutrients. So, overall milk kefir can be a complete food. 

What is the Best Time to Consume Milk Kefir Vs Water Kefir?

As a nutritionist, I recommend consuming milk kefir and water either in the morning on an empty stomach to allow the optimal absorption of nutrients. You can also have it after lunch or as a snack between meals. 

However, there is no one-size-fits-all, for the best time. It’s important to listen to your body and incorporate kefir when it works best for you. So, experiment with different times of the day. 

Water Kefir Vs Dairy Kefir: The Sustainable Choice? 

Water kefir may be a more sustainable option. This is because it can be made with plant-based sweeteners and does not require the use of any animal products.

To make dairy kefir, you need milk. Dairy industry is known for its adverse impact on the environment. However, making dairy kefir at home with locally sourced milk can help reduce the carbon footprint of production and transportation.

Which Is Suitable for Vegans: Water Kefir or Milk Kefir?

Water kefir is suitable for vegans, while milk kefir is not. Milk kefir is made from milk and fermented with milk kefir grains, thus making it an animal based product.

Water kefir, is a great vegan alternative to milk kefir as it provides similar probiotic (or good bacteria) benefits. Is made from sugar water or fruit juice and fermented with water kefir grains, thus making it free from any animal products. 

Which is Better for Your Teeth: Milk Kefir Or Water Kefir?

Milk kefir is great for your oral health. It is rich in calcium and phosphorus, both of which contribute to stronger teeth. Additionally, it contains good bacteria that reduce the risk of cavities.

Water kefir also has good bacteria which help prevent growth of decay causing bacteria. However it lags behind milk kefir because it doesn’t contain teeth friendly minerals. 

Milk Kefir Vs Water Kefir: Better For Your Bones  

When it comes to bone health, milk kefir may be a better option than water kefir. Milk kefir is a good source of calcium, a mineral essential for building and maintaining strong bones. 

Additionally, milk kefir is rich in vitamin K2, which helps direct calcium to the bones and teeth where it is needed. Water kefir does not naturally contain these nutrients and so its contribution to bone health is only moderate.  

Which Is Better For Your Tummy Health: Milk Kefir or Water Kefir?

If you can tolerate a low amount of lactose, milk kefir may be more beneficial. Milk kefir offers a significantly higher number of probiotic strains (30-60) than water kefir. This makes it more gut friendly. 

Water kefir is a better option for people with lactose intolerance or those who prefer a dairy-free option. It contains a different but fewer set of probiotic strains (10-15)  than milk kefir, but can still promote gut health and alleviate digestive issues.

Which Hydrates Your Body More: Water Kefir or Milk Kefir? 

Both water kefir and milk kefir can help hydrate your body due to their high water content. However, water kefir may be slightly more hydrating since it is made entirely from water.

In addition to this, water kefir is often consumed in larger quantities compared to milk kefir. This  can lead to increased hydration levels. 

Which Is More Versatile: Water kefir or Dairy Kefir? 

Both water kefir and dairy kefir are quite versatile and can be incorporated into a variety of recipes. However, dairy kefir has more uses. Its tangy and creamy flavor, complements both sweet and savory dishes.

Water kefir has a milder flavour and can be used as a base for flavored beverages or added to smoothies for extra probiotics. 

Overall dairy kefir is more nutrient rich when compared to water kefir. However, if you are looking for a probiotic drink that is vegan and much lighter on the stomach, water kefir is for you. 

So, consider all the attributes of water kefir vs milk kefir and pick the one that aligns with your needs.