Kefir vs yogurt: what’s the difference?

We all know that yogurt has lots of tasty health benefits, including supporting gut health, but what do you know about its relative, kefir? You might have noticed kefir popping up more and more in the chilled aisles of your local supermarket next to the yogurts recently (although it’s actually been around for thousands of years), begging the question: what is the difference between kefir and yogurt?

Yogurt and kefir definitely have some big similarities. They’re both dairy products, both made by fermentation, and can both help to support your all-important gut health. So, aside from one being sold in a pot and the other in a bottle, it might not be obvious what the difference is straight away.

But fear not, we’re here to get you up to speed on how these major dairy products compare, giving you everything you need to know about kefir and yogurt before your next shop.

Yogurt: the basics

Let’s start with the familiar favourite: yogurt. Yogurt is a food made by the fermentation of milk with live culture bacteria. The bacteria produce lactic acid, which changes the pH of the milk and gives it the thicker, creamier quality we associate with yogurt [1].

You can make yogurt at home or buy it from the shops in a vast range of flavours and forms. It makes a tasty snack, part of a nutritious breakfast, and can be used to thicken dips and sauces.

Kefir: the basics

Kefir is made through a similar fermentation process. Instead of using a live yogurt starter, kefir is traditionally made with ‘kefir grains’ [2]. Kefir grains are small florets made up of substances like lactic acid bacteria and yeast. They’re usually fermented with milk to make ‘milk kefir’, but can be fermented with other liquids like sugary water to make a non-dairy version. Today, many commercial kefirs are made using starter cultures instead of the authentic method using kefir grains.

The consistency of kefir is similar to buttermilk, and it can have a slight fizziness.

Kefir was first made thousands of years ago in the Caucasus mountains on the Russian border by fermenting milk in clay pots, animal skins, or wooden buckets [2]. It’s now easy to make kefir at home or buy it ready-made (either plain or flavoured) from the shops, just like yogurt.

By definition, kefir and yogurt are two different things because yogurt is made by fermenting a yogurt starter, and kefir is made through the fermentation of kefir grains. Usually, yogurt has a thicker, creamier texture and kefir is thinner, more of a drink than a food.

That being said, you can buy kefir that’s thicker, similar to yogurt, which is often referred to as ‘kefir yogurt’.

Health benefits of yogurt and kefir

Both yogurt and kefir contain calcium, which not only helps to keep your teeth and bones healthy, but also supports gut health by contributing to the normal function of digestive enzymes. So, by supporting your gut health with sources of calcium like yogurt and kefir, you can help support your overall wellbeing [3].

Learn more about the health benefits of kefir and yogurt.

Yogurt vs kefir, kefir vs yogurt. We know that they’re both dairy products made by fermentation, and both have health benefits, particularly in the gut. But if you’re trying to decide which to add to your diet (or whether to double down and use both), it helps to know what makes them different.

So, other than the fact that one’s usually sold in a pot and the other in a bottle, what is the difference between yogurt and kefir?

Nutritional value

Both yogurt and kefir have nutritional benefits and can help to support gut health, but there are some differences in their overall nutritional value (see the table below).

For example, both full-fat and fat-free plain yogurt tend to contain fewer carbohydrates and sugars than milk kefir, and are higher in protein on average.

That’s not to say that yogurt is better or worse for you than kefir. Both can have health benefits as part of a healthy, balanced diet. Which you choose will depend on your health goals and personal preferences around taste and texture.

Preparation

While yogurt is made by fermenting live cultures in milk, kefir is made by fermenting kefir grains. The main difference between the two is that kefir grains contain yeast, which releases carbon dioxide during fermentation [6].

Taste

Both yogurt and kefir can have a slightly tangy taste when unflavoured. But the process of making kefir releases carbon dioxide and very small amounts of ethanol that makes kefir taste more acidic than yogurt [6].

Of course, as with any food, the taste of both yogurt and kefir varies from brand to brand, so try a few before you decide which you like best. You can also add your own flavouring to both at home, or buy your favourite fruity flavours at the shop.

Kefir vs greek yogurt

You might be asking, what about greek yogurt? Greek yogurt has a fluffier texture than plain yogurt and contains more protein, mostly due to the extra ‘concentration’ step in the fermentation process [7].

While kefir contains lots of nutrients including minerals, proteins, vitamins and fats [8], its typical protein content is around 3% compared to 9-10% in greek yogurt [9] [7].

So if you’re trying to decide between kefir vs greek yogurt or kefir vs yogurt, you might want to think about what nutrients matter the most to you as part of your healthy, balanced diet, and choose the dairy product that best suits your needs.

Both yogurt and kefir come with great health benefits as part of a balanced diet, including supporting your gut health. It’s easy to add both to your diet for some extra gut-loving benefits.

You can add kefir to meals in the same way you would use milk or yogurt. Here are some ideas to get you started:

• Keep it basic: You can have both yogurt and kefir on their own as a healthy snack or drink. They can both be a bit tangy if you have them plain, so you might want to try some fruity flavours for a sweeter taste.

• A balanced breakfast: Eat kefir or yogurt with your cereal, granola or muesli to add some extra calcium into the first meal of the day.

• Smoothies and desserts: Thicken up smoothies or home-made desserts with yogurt or kefir for a creamy taste with added health benefits.

• Dips and sauces: If savoury foods are more your bag, use yogurt or kefir as a base for your next batch of gut-loving dips and sauces.

Browse more gut-loving recipe ideas and explore our full range of delicious yogurt and kefir products to help you feel good from the inside out!*

*Activia contains calcium which contributes to the normal function of digestive enzymes. Enjoy as part of a balanced diet and healthy lifestyle.