Greek yogurt vs kefir: which is healthier?

Kefir is more nutrient-dense, scoring 76/100 against 60/100 for Greek yogurt. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Greek yogurt

60/100High nutrient density

59 kcal per 100 g. 1 container: 170 g

Kefir

76/100High nutrient density

43 kcal per 100 g. 1 cup: 243 g

Higher score

Which to pick for your goal

Fewer caloriesKefir59 vs 43 kcal per 100 g
More proteinGreek yogurt10 vs 3.8 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarGreek yogurt3.2 vs 4.6 g per 100 g
More potassiumKefir141 vs 164 mg per 100 g
Less saturated fatGreek yogurt0.1 vs 0.7 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Greek yogurt, 100 g	Kefir, 100 g	Greek yogurt, 170 g	Kefir, 243 g
Calories	59 kcal	43 kcal	100 kcal	104 kcal
Protein	10 g	3.8 g	17 g	9.2 g
Carbohydrates	3.6 g	4.8 g	6.1 g	12 g
Sugars	3.2 g	4.6 g	5.5 g	11 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.4 g	1 g	0.7 g	2.5 g
Saturated fat	0.1 g	0.7 g	0.2 g	1.6 g
Vitamin C	0 mg	0.2 mg	0 mg	0.5 mg
Vitamin A	1 µg	171 µg	1.7 µg	416 µg
Potassium	141 mg	164 mg	240 mg	399 mg
Iron	<0.1 mg	<0.1 mg	0.1 mg	<0.1 mg
Calcium	110 mg	130 mg	187 mg	316 mg
Magnesium	11 mg	12 mg	19 mg	29 mg
Sodium	36 mg	40 mg	61 mg	97 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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