Yoghurt vs. Kefir - Which is Healthier for You?

Yoghurt and Kefir are both fermented food products that offer numerous benefits to the human body. Both have long histories and unique characteristics that set them apart, but yogurt seems to be the more popular option. Yoghurt has been consumed for centuries, especially in the Middle Eastern region where herdsmen discovered that milk found in intestinal gut bags can cuddle and become sour, thus preserving the milk. Milk is characterized by a tangy flavor with a milky texture, while Kefir is more of a viscous substance with more pronounced tanginess. Similar to Yoghurt, Kefir dates back to the Balkan and Caucasus eras.

How is Yoghurt Made?

Both Yoghurt and Kefir are made from fermented and acidified milk. Fermentation ensures the safety of the product and prolongs its shelf life.

Yogurt is made by first pasteurizing the milk to destroy the harmful pathogenic organisms, thereafter, a starter culture — usually the Lactobacillus bulgaricus and Streptococcus thermophiles bacteria strains are added to activate the fermentation process. The milk undergoing fermentation is maintained at a specifically controlled temperature to allow the bacteria to convert the lactose, a naturally occurring sugar in milk, to lactic acid. The fermentation process makes the milk acidic and that gives the yogurt its characteristic tanginess.

How is Kefir Made?

Similar to the making of Yoghurt, Kefir is also made from fermented and pasteurized milk. Kefir grains are mixed with the milk and the fermentation of the milk is regulated at certain temperature ranges. The Kefir grains contain some naturally-occurring bacteria alongside the yeast that ferment lactose in milk thus creating a final tangy and bubbly beverage.

Remember, both Kefir and Yoghurt come in dairy and non-dairy forms and they can also be found in plain and flavored forms. The Greek Yoghurt for instance is strained to maintain a thicker, and creamier product with more protein content.

Yoghurt vs Kefir — Nutrition

1 cup of plain low-fat yoghurt provides 107 calories while Kefir of the same portion offers 104 calories. There is 8.92g of protein in 1 cup of low-fat plain yogurt, but Kefir provides 9.21g. 1 cup of plain low-fat yogurt provides 2.64g of fat, 12g carbs, 12g of total sugars, 311mg Calcium, 0.952mcg of Vitamin B12, and 23.8mcg of Vitamin A. Plain low-fat Kefir of the same size provides 2.48g of fat, 11.6g of carbs, 11.2g of total sugar, 216mg of Calcium, 0.705mcg of Vitamin B12, and 416 mcg of Vitamin A.

Both Kefir and plain yogurt come with essential nutrients hence they can be a valuable addition to your diet. Kefir seems to be a healthier alternative considering its lower amount of calories, carbs, and total sugars while providing more Vitamin A.

Which Offers More Probiotics?

When taken in adequate amounts, probiotics offer numerous benefits. They are the good bacteria that are naturally present in the guts and they simplify the movement of materials through the gut. They also stop harmful pathogens from growing and strengthen the protective lining of the gut.

Probiotics are found abundantly in both Kefir and Yoghurt, as well as many other fermented foods. Yoghurt contains probiotics like S. Thermophilus, and according to research Yoghurt offers an average of 100 million colony-forming probiotics per gram.

Kefir seems to be fermented with a wider array of microorganisms but cultured dairy products maintain higher levels of probiotics. To this end, Yoghurt tends to contain more probiotics per gram than Kefir and many other non-dairy fermented foods.

Which is better for Health

You should know about ways to use Yoghurt and Kefir. Yogurt is quite versatile and can be consumed on its own or as an ingredient in diverse dishes. With its texture, you can serve it as breakfast, especially with granola, fruit, or as a creamy base for your salad dressing.

Yogurt can also be found in low-fat, milk, and Greek-style options. You can find several options in the plant-based varieties.

Kefir is known for its thinner consistency and more pronounced tanginess. It is effervescent, hence it can be served as a refreshing drink on its own or blended with smoothies. Kefir also produces a tangy flavor that adds some unique twists to different dishes. Just like yogurt, kefir is also available in low-fat, non-fat, whole-milk, plain and plant-based options.

Choosing the better of these two options should largely depend on your preference. Given that dairy is quite rich in nutrients, you will benefit immensely from taking yogurt and Kefir especially when they are fortified with the missing nutrients.