Tess Abraham-Macht is a rising senior at Kenyon College, where she studies English and Gender and Sexuality Studies and is an associate and social media intern for the Kenyon Review Literary Magazine. Prior to joining Real Simple, Tess was an intern for the online women's magazine The Spread. She's passionate about reproductive justice, all things DIY, and finding the perfect wearable lip color.
Greek yogurt's high protein and probiotic content has rendered it a health food staple -- you've probably scrolled past countless yogurt bowl variations on your feed. But another ancient fermented dairy product has entered the scene: kefir. This drinkable probiotic is making a big comeback, especially on TikTok, where users rave about its health benefits (some say daily consumption cleared up their skin). But is kefir really healthier than tried-and-true Greek yogurt? We asked registered dietitian Frances Largeman-Roth to break it all down.
"Greek yogurt is made by straining regular yogurt (up to three times) to remove the whey," says Largeman-Roth. This process results in a creamier consistency and a higher protein content than regular yogurt. Since the whey contains milk sugar, "the straining process reduces the natural sugar content, making it easier for people with lactose intolerance to digest."
Greek yogurt is a rich source of both protein and probiotics. Compared to kefir, greek yogurt is significantly higher in protein, says Largeman-Roth. One-half cup of Greek yogurt has more than double the protein of a ½ cup of kefir.
Here's the nutritional profile of 100 grams (around ½ cup) plain, low-fat Greek yogurt, according to data from the USDA:
Kefir is a fermented dairy beverage with a tangy taste. "It's made by fermenting milk with kefir 'grains,' which aren't grains in the typical sense, but rather clusters of lactic acid bacteria, yeast, and polysaccharides," Largeman-Roth explains. "The grains are added to the milk and it's fermented at room temp for 12 to 48 hours."
While Greek yogurt beats out kefir in regard to protein content, kefir tends to be richer in probiotics than Greek yogurt. "We're talking billions of live probiotics!" says Largeman-Roth. "There are 25-30 billion CFU (colony forming units) in each cup," making it a gut health superstar. Kefir is also a better source of calcium and vitamin D than Greek yogurt. According to Margolis, "Kefir's longer fermentation process of the probiotic cultures enriches the content of the calcium." The claim that kefir can clear up your skin isn't hearsay: Largeman-Roth confirms that kefir, as well as any food with probiotics, is good for your skin because it helps keep your "gut-skin axis" (the relationship between your skin and the bacteria in your gut) in balance.
Here's the nutritional profile of 100 grams (around ½ cup) low-fat, plain kefir, according to data from the USDA:
It really depends on your health goals. The high-protein content of Greek yogurt will help you feel energized and fuller for longer, while the high-probiotic content of kefir is great for maintaining a healthy gut microbiome. Largeman-Roth ensures that "including both in a balanced diet, along with plenty of prebiotic fiber from plant foods, will help keep your gut in great shape, which will have a positive impact on your overall immune health." So get to spooning AND sipping!