Which Food Item Has the Most Probiotics? A Definitive Guide

November 9, 2025 •

4 min read

According to some studies, fermented milk products often contain significantly higher concentrations of beneficial microbes than other fermented foods. Finding out what food item has the most probiotics is key to maximizing the benefits of these gut-friendly microorganisms for your health.

Quick Summary

Milk kefir made from living grains generally contains the most probiotics, with a wider diversity of bacterial and yeast strains and a higher CFU count than yogurt and other fermented foods.

Key Points

Homemade Milk Kefir is the winner: Using live grains, homemade milk kefir typically has the highest concentration and diversity of probiotics, with trillions of CFUs per serving.
Diversity matters: While high CFU count is good, a wide variety of microbial strains, like those found in traditional ferments, offers more comprehensive health benefits.
Natto is a potent alternative: This fermented soybean product offers a concentrated dose of probiotics per gram, specifically Bacillus subtilis.
Read labels for 'live cultures': Many commercial products, especially those that are pasteurized after fermentation, may have few or no live and active probiotics.
Homemade versus store-bought: Homemade fermented foods generally provide higher potency and diversity due to better control over ingredients and the fermentation process, avoiding additives and excessive heat.
Incorporate a variety: For optimal gut health, consume a range of fermented foods, including kefir, natto, kimchi, and sauerkraut, to introduce a broad spectrum of beneficial microbes.

The Undisputed Leader: Homemade Milk Kefir

When assessing which food item has the most probiotics, homemade milk kefir often emerges as the clear winner. Created by adding symbiotic cultures of bacteria and yeast, known as kefir grains, to milk, this fermented beverage boasts an impressive microbial profile. Under ideal fermentation conditions, homemade milk kefir can contain a staggering number of Colony Forming Units (CFUs)—with some reports suggesting up to 2.4 trillion per cup. Equally important is its exceptional diversity, with homemade versions containing up to 50 or more unique strains of beneficial bacteria and yeast, far surpassing the typical 1-5 strains found in most yogurts. This broad spectrum of microbes offers more comprehensive support for a balanced gut microbiome, influencing everything from digestion to immune function.

Strong Contenders: Natto, Kimchi, and Sauerkraut

While kefir takes the top spot for sheer volume and diversity, other fermented foods offer potent probiotic benefits that should not be overlooked. Including a variety of fermented foods in your diet ensures a wider array of microbial strains, each with its own unique health benefits.

Natto: The Japanese Fermented Superfood

Natto, a traditional Japanese dish made from fermented soybeans, is another potent source of probiotics. Fermented with the bacteria Bacillus subtilis, natto contains a significant CFU count, with studies reporting up to 1 billion CFU per gram. A typical serving size of 40-50 grams provides a substantial dose of beneficial bacteria. Additionally, the fermentation process increases the bioavailability of nutrients like vitamin K2, which is crucial for bone and heart health.

Kimchi: The Spicy Korean Classic

This spicy, fermented cabbage side dish is a staple of Korean cuisine and a great source of Lactobacillus bacteria. Kimchi often contains a high number of CFUs, with some preparations boasting up to 250 billion microorganisms per serving. Its probiotic content, combined with its richness in fiber and vitamins, makes it an excellent choice for supporting digestive health.

Raw Sauerkraut: A Simple But Effective Choice

Made from finely shredded, fermented cabbage, unpasteurized sauerkraut is rich in probiotic lactic acid bacteria. Raw sauerkraut provides a respectable CFU count of around 25 billion per 250 ml serving and is also a good source of fiber, vitamins C and K, and antioxidants. It is crucial to choose unpasteurized versions, as the pasteurization process kills the beneficial live cultures.

What Affects Probiotic Content in Foods?

Several factors influence the probiotic count and diversity in fermented foods, which is why store-bought versions may differ from homemade ones.

Fermentation Process: The type of starter culture used is critical. Traditional methods using live grains (for kefir) or naturally present microbes result in a wider variety of strains than commercial powdered starter cultures.
Fermentation Time and Temperature: Longer fermentation periods can increase the CFU count and create more diverse microbial communities, but too long can kill some strains.
Processing: Pasteurization, high heat, and other processing steps in commercially produced foods can kill or significantly reduce probiotic viability. Always check labels for "live and active cultures".
Additives: The inclusion of thickeners, flavorings, and high amounts of sugar can negatively affect the viability and survival of probiotics in food products.

Probiotic Food Comparison Table


Food Item	Typical Probiotic Count (per serving)	Strain Diversity	Notes
Homemade Milk Kefir	Several hundred billion to trillions of CFUs	Very high (50+ strains)	Made from live grains; higher potency and diversity than yogurt.
Natto	Up to 1 billion CFU per gram	High (focused on Bacillus subtilis)	High concentration in small serving; distinct flavor and texture.
Kimchi	Up to 250 billion microorganisms per 250ml	High (Lactobacillus species)	Fermented cabbage and vegetables; rich in fiber and antioxidants.
Raw Sauerkraut	25 billion microorganisms per 250ml	Moderate (Lactic acid bacteria)	Ensure it's unpasteurized for live cultures.
High-Quality Yogurt	Around 6 to 30 billion CFUs	Low to moderate (1-5 strains common)	Look for "live and active cultures"; probiotic content varies significantly.

How to Choose the Best Probiotic Foods

Choosing the right probiotic foods involves more than just selecting the highest CFU count. A diverse range of strains is also highly beneficial for gut health. For the most potent source, homemade milk kefir made with live grains is unparalleled due to its combination of high CFU and diverse strains. However, incorporating a variety of fermented foods like natto, kimchi, and unpasteurized sauerkraut can provide a broader spectrum of beneficial microorganisms, which is ideal for supporting a robust gut microbiome. Remember to check labels for "live and active cultures" and avoid heavily processed or sweetened varieties that may harm probiotic viability. Healthline: 11 Super Healthy Probiotic Foods

Conclusion: The Ultimate Probiotic Food is Within Reach

Ultimately, the food item with the most probiotics is homemade milk kefir, offering exceptional quantities and diversity of beneficial microbes. While this makes it the undisputed champion, the best approach for gut health is to consume a variety of fermented foods regularly. Combining the supreme potency of homemade kefir with the diverse strains found in foods like natto and kimchi can provide a comprehensive and effective strategy for nourishing your gut microbiome. For those unable to make their own, purchasing high-quality, unpasteurized options and checking labels carefully is the next best choice for ensuring a valuable intake of live cultures.

The Ultimate Probiotic Food Is Within Reach

Frequently Asked Questions

Yogurt does contain probiotics, but the amount and diversity vary significantly by brand and type. Many contain only a few strains with a moderate CFU count, substantially less than kefir.

Homemade kefir made from live grains offers significantly higher probiotic diversity (50+ strains) and CFU counts (trillions) than store-bought versions, which use powdered starters and often undergo processes that reduce potency.

No, not all fermented foods contain live probiotics. Foods that are heat-treated or pasteurized, like many commercially canned pickles and some yogurts, have had their live cultures killed during processing.

Look for labels that explicitly state "live and active cultures." This seal indicates that the product contains a significant amount of live microbes at the time of manufacturing.

Getting probiotics from whole foods offers the benefit of consuming a diverse range of naturally-occurring strains along with other nutrients. However, supplements can be useful for targeting specific health needs with particular, well-researched strains.

Natto is a Japanese dish of fermented soybeans. Its high probiotic content comes from the Bacillus subtilis bacteria used in fermentation, which can yield up to 1 billion CFUs per gram.

CFU stands for Colony Forming Unit, a measure of viable microbial cells in a probiotic product. A higher CFU count generally means more live organisms are being delivered to the gut, but strain diversity is also an important factor.