What Has More Protein: Yogurt or Kefir? It Depends on the Type

January 5, 2026 •

2 min read

While both are celebrated fermented dairy products, a 100-gram serving of Greek yogurt can contain nearly three times the protein of a similar portion of regular kefir. When questioning what has more protein, yogurt or kefir, the answer relies heavily on the specific type of yogurt being considered.

Quick Summary

Greek yogurt delivers substantially more protein than kefir due to its straining process. The choice between them comes down to individual dietary priorities, balancing protein content with probiotic diversity and other nutrients.

Key Points

Greek Yogurt is Higher in Protein: Greek yogurt is strained to remove whey, concentrating the protein and resulting in a much higher protein count per serving than kefir.
Kefir Offers More Probiotic Diversity: While lower in protein, kefir typically contains a wider variety of beneficial bacteria and yeast strains compared to yogurt.
Consider Production Method: The difference in protein content is primarily due to the straining process used to create Greek yogurt, which removes excess liquid and concentrates the protein.
Match to Your Goals: Choose Greek yogurt for maximizing protein intake and satiety, or kefir for boosting gut health with diverse probiotics.
Kefir May Be Better for Lactose Intolerance: Due to its more extensive fermentation, kefir breaks down more lactose and is often easier for individuals with lactose sensitivity to digest.
Standard Yogurt Differs: Regular, unstrained yogurt has a protein content much closer to kefir, not the concentrated levels found in Greek yogurt.

Production Impacts Protein: Straining Makes the Difference

Yogurt is created by fermenting milk with bacterial cultures. Greek yogurt takes this a step further by undergoing a straining process that removes whey, concentrating the remaining product and significantly increasing its protein density. Kefir, on the other hand, is a fermented milk drink made with kefir grains and is typically not strained, resulting in a thinner consistency and lower protein concentration by volume compared to Greek yogurt.

Protein Content Comparison

Comparing plain, unflavored varieties per 100g serving:

Greek Yogurt: Approximately 9.95g of protein
Kefir: Approximately 3.79g of protein
Regular Plain Yogurt: Ranges from 3.5g to 4.3g of protein

Greek yogurt clearly offers more protein, making it suitable for those focused on protein intake for satiety or muscle health. While kefir provides a moderate amount of protein, it does not match the concentration found in strained yogurts.

Beyond Protein: Other Nutritional Highlights

Choosing between these two depends on more than just protein. Each has distinct nutritional advantages:

Probiotics: Kefir generally boasts a wider variety of probiotic strains, including both bacteria and yeast, which is often considered beneficial for gut health. Its more extensive fermentation can also break down more lactose, potentially making it easier to digest for those with lactose intolerance.
Vitamins and Minerals: Kefir is often a better source of calcium, vitamin D, B vitamins, and folic acid.
Versatility: Kefir's liquid form is convenient for drinking or smoothies, while yogurt's thickness is great for eating with a spoon or using in recipes.

Making Your Choice

The optimal choice aligns with your individual dietary goals:

For High Protein: Greek yogurt is the top choice.
For Diverse Probiotics & Gut Health: Kefir is often preferred.
For Lactose Sensitivity: Kefir may be better tolerated.
For Comprehensive Benefits: Consider enjoying both.

Comparison Table: Greek Yogurt vs. Kefir


Feature	Greek Yogurt	Kefir
Protein Content (per 100g)	High (~10g)	Lower (~4g)
Probiotic Diversity	Fewer strains of bacteria	More diverse strains of bacteria and yeast
Texture	Thick, creamy	Thin, drinkable
Production	Strained to remove whey	Fermented with kefir grains, not typically strained
Ideal for...	High-protein meals, toppings, muscle recovery	Smoothies, drinking on the go, gut health
Best for Lactose Sensitivity	Good, but kefir is often better	Better, due to longer fermentation

Conclusion

To answer the question of what has more protein, yogurt or kefir: Greek yogurt provides significantly more protein due to its straining process. However, kefir offers a richer variety of probiotics and may be easier to digest for those sensitive to lactose. The best option depends on your dietary priorities, whether that's maximizing protein or supporting gut health. Enjoying both can provide a wider range of nutritional benefits.

Here is a useful guide to high-protein foods that can help complement your diet with other protein sources.

Frequently Asked Questions

Greek yogurt has significantly more protein per serving than kefir due to the straining process that concentrates its protein. Regular, unstrained yogurt has a protein content much more comparable to kefir.

Greek yogurt is made by straining regular yogurt, which removes a large portion of the whey (the watery part of milk) and leaves behind a more protein-concentrated, thicker product.

No, kefir is not a bad source of protein. It contains a moderate amount of high-quality protein and is still a healthy option, though it provides less protein per serving than Greek yogurt.

Per 100g, plain Greek yogurt has roughly 10g of protein, while plain kefir has about 4g. This means Greek yogurt provides more than double the protein for the same serving size.

For gut health, kefir is often considered superior because it contains a wider and more diverse range of probiotic strains, including both bacteria and yeast, compared to yogurt.

Yes, you can get adequate protein from kefir as part of a balanced diet. However, if your specific goal is to maximize protein intake, Greek yogurt would be a more efficient choice due to its higher concentration.

Beyond protein, kefir tends to be higher in certain nutrients like vitamin D and calcium. It also has a thinner, drinkable consistency and a more diverse probiotic profile compared to yogurt.