Compare foods
Plain yogurt vs kefir
By our estimate, plain yogurt is more filling per calorie than kefir: 5 versus 4 out of 5. Kefir has fewer calories: 43 kcal per 100 g, versus 61 for plain yogurt, so the same calories come with more grams of food.
- Plain yogurtEstimated satiety: 5 out of 5 · 61 kcal and 3.5 g of protein per 100 g (3.5 oz)
- KefirEstimated satiety: 4 out of 5 · 43 kcal and 3.8 g of protein per 100 g (3.5 oz)
Key differences
- Kefir provides more protein per calorie: 8.8 g per 100 kcal, versus 5.7 g for plain yogurt.
- Kefir has fewer calories: 43 kcal per 100 g, versus 61 for plain yogurt, so the same calories come with more grams of food.
- Neither provides any fiber.
Comparison per 100 g
| Nutrient | Plain yogurt, per 100 g (3.5 oz) | Kefir, per 100 g (3.5 oz) |
|---|---|---|
| Calories | 61 kcal | 43 kcal |
| Protein | 3.5 g | 3.8 g |
| Carbohydrates | 4.7 g | 4.8 g |
| of which sugars | 4.7 g | 4.6 g |
| Fiber | 0 g | 0 g |
| Fat | 3.3 g | 1 g |
| of which saturated | 2.1 g | 0.7 g |
| Water | 87.9 g | 89.7 g |
| Protein per 100 kcal | 5.7 g | 8.8 g |
| Estimated satiety (1 to 5) | 5 | 4 |
Per typical serving
With typical servings, 125 g (4.5 oz) of plain yogurt has about 76 kcal and 4.3 g of protein, and 200 g (7 oz) of kefir about 86 kcal and 7.6 g.
| Nutrient | Plain yogurt, 125 g (4.5 oz) | Kefir, 200 g (7 oz) |
|---|---|---|
| Calories | 76 kcal | 86 kcal |
| Protein | 4.3 g | 7.6 g |
| Carbohydrates | 5.8 g | 9.5 g |
| Fiber | 0 g | 0 g |
| Fat | 4.1 g | 2 g |
Which is more filling?
By our estimate, plain yogurt is more filling per calorie than kefir: 5 versus 4 out of 5.
- Plain yogurt: Very low energy density; moderate protein per calorie; high water content.
- Kefir: Calculation: 1 (base) + 2 (very low energy density: 43 kcal/100 g) + 2 (protein: 8.8 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) − 1 (liquid, less filling than a solid; 4.6 g of sugars, under 8) = 4.
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
When to choose each one
Plain yogurt
On the numbers it does not stand out from kefir in protein, calories, or fiber, so taste, price, or habit can decide.
Kefir
- If you want more protein per calorie: 8.8 g per 100 kcal.
- If you want to eat more grams for the same calories: 43 kcal per 100 g.
- If you want more protein in a typical serving: 7.6 g in 200 g (7 oz).
On a GLP-1 medication
Plain yogurt. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.
Kefir. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.
Full food pages
- Plain yogurt: every nutrient, frequently asked questions, and similar foods.
- Kefir: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
- USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284). U.S. Department of Agriculture, Agricultural Research Service.
- USDA FoodData Central: Kefir, lowfat, plain, LIFEWAY (FDC ID 170904). U.S. Department of Agriculture, Agricultural Research Service.