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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.

Two fermented dairy foods.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171284 and 170904

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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 and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Yogurt, plain, whole milk; Kefir, low-fat, plain.
NutrientPlain yogurtserving: 125 g (4.5 oz)Kefirserving: 200 g (7 oz)Difference
Calories61 kcal per 100 g (3.5 oz)76 kcal per serving43 kcal per 100 g (3.5 oz)86 kcal per serving−18 kcal per 100 g (3.5 oz)+10 kcal per serving
Protein3.5 g per 100 g (3.5 oz)4.3 g per serving3.8 g per 100 g (3.5 oz)7.6 g per serving+0.3 g per 100 g (3.5 oz)+3.2 g per serving
Carbohydrates4.7 g per 100 g (3.5 oz)5.8 g per serving4.8 g per 100 g (3.5 oz)9.5 g per serving+0.1 g per 100 g (3.5 oz)+3.7 g per serving
of which sugars4.7 g per 100 g (3.5 oz)5.8 g per serving4.6 g per 100 g (3.5 oz)9.2 g per serving0 g per 100 g (3.5 oz)+3.4 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat3.3 g per 100 g (3.5 oz)4.1 g per serving1 g per 100 g (3.5 oz)2 g per serving−2.2 g per 100 g (3.5 oz)−2 g per serving
of which saturated2.1 g per 100 g (3.5 oz)2.6 g per serving0.7 g per 100 g (3.5 oz)1.3 g per serving−1.4 g per 100 g (3.5 oz)−1.3 g per serving
Water87.9 g per 100 g (3.5 oz)109.9 g per serving89.7 g per 100 g (3.5 oz)179.4 g per serving+1.8 g per 100 g (3.5 oz)+69.5 g per serving
Protein per 100 kcal5.7 g8.8 g+3.1 g
Estimated satiety (1 to 5)5 / 54 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Kefir minus Plain yogurt. Source: USDA FDC 171284 and 170904.

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.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

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.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Plain yogurt: every nutrient, frequently asked questions, and similar foods.
  • Kefir: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Kefir, lowfat, plain, LIFEWAY (FDC ID 170904).accessed .