Which is healthier: Greek yogurt or kefir?
What is healthier for your health: Greek yogurt or kefir (photo: Freepik)
Kefir and Greek yogurt have long been favorites among supporters of proper nutrition. They improve digestion, support the immune system, and contain probiotics. But what is the difference between them? Real Simple explains which one is healthier.
How Greek yogurt is made
Greek yogurt is made by straining regular yogurt (up to three times) to remove the whey. This process results in a creamier consistency and higher protein content than regular yogurt.
Whey contains milk sugar, but the straining process reduces the natural sugar content, making it easier to digest for people with lactose intolerance.
Such yogurt is a rich source of both protein and probiotics. Compared to kefir, it contains significantly more protein.
Half a cup of Greek yogurt contains more than double the amount of protein compared to half a cup of kefir.
In 100 g of Greek yogurt, you'll find:
- calories - 73
- protein - 9.95 g
- carbohydrates - 3.94 g
- fat - 1.92 g
- saturated fat - 1.23 g
- vitamin B2 - 0.23 mg
- vitamin B12 - 0.52 mcg
- vitamin A - 90 mcg
- calcium - 115 mg
- zinc - 0.6 mg
- phosphorus - 137 mg
- selenium - 12.4 mcg
What kefir is good for
Kefir is made by fermenting milk using kefir grains. These are special symbiotic cultures of bacteria and yeast, which give kefir its characteristic taste, consistency, and health benefits.
Although Greek yogurt exceeds kefir in protein content, kefir is richer in probiotics, making it better for the gut.
It is also a better source of calcium and vitamin D than Greek yogurt. The longer fermentation process of the probiotic cultures in kefir enriches its calcium content.
In 100 g of non-fat regular kefir, you'll find:
- calories - 43
- protein - 3.79 g
- carbohydrates - 4.77 g
- fat - 1.02 g
- vitamin B2 - 0.29 mg
- vitamin B12 - 0.29 mcg
- vitamin A - 171 mcg
- vitamin D - 41 IU
- calcium - 130 mg
- zinc - 0.46 mg
- phosphorus - 105 mg
- selenium - 3.6 mcg
Which product is healthier
The high protein content in Greek yogurt will help you feel energized and full for longer. The higher probiotic content in kefir is excellent for supporting a healthy gut microbiome.
Nutritionist Caroline Margolis shared that including both of these products, along with a lot of prebiotic fiber from plant-based foods, will help keep your gut in great condition, which will positively impact your overall immune health.
When losing weight, it's better to choose kefir, as it is lower in calories.
Previously, we shared the top 6 dairy products that contain almost no sugar and won't harm your figure.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
