Regular yogurt (lowfat) vs Kefir (lowfat)
Both are cultured, lowfat dairy with live cultures. Yogurt is thick and spoonable; kefir is thinner, drinkable and typically carries a wider range of cultures. Very close on calories and protein — yogurt for a bowl, kefir for a pour or a smoothie base.
Regular yogurt (lowfat) and Kefir (lowfat), per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Regular yogurt (lowfat) · per 100 g | Kefir (lowfat) · per 100 g | |
|---|---|---|
| Calories | 63 | 43 |
| Protein | 5.3 g | 3.8 g |
| Fat | 1.6 g | 1 g |
| Carbs | 7 g | 4.8 g |
| Fiber | 0 g | 0 g |
| Sugars | 7 g | 4.6 g |
| Sodium | 70 mg | 40 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 183 mg | 130 mg |
| Folate | 11 µg | 13 µg |
| Iron | 0.1 mg | 0 mg |
| Magnesium | 17 mg | 12 mg |
| Niacin | 0.1 mg | 0.2 mg |
| Phosphorus | 144 mg | 105 mg |
| Potassium | 234 mg | 164 mg |
| Riboflavin | 0.2 mg | 0.1 mg |
| Thiamin | 0 mg | 0 mg |
| Vitamin A | 14 µg | 171 µg |
| Vitamin B12 | 0.6 µg | 0.3 µg |
| Vitamin B6 | 0 mg | 0.1 mg |
| Vitamin C | 0.8 mg | 0.2 mg |
| Vitamin D | 0 µg | 1 µg |
| Vitamin E | 0 mg | 0 mg |
| Vitamin K | 0.2 µg | 0.1 µg |
| Zinc | 0.9 mg | 0.5 mg |
USDA-branded reference (LIFEWAY) — the only kefir in USDA’s data; a typical plain lowfat kefir, not a chosen brand.
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Regular yogurt (lowfat) or Kefir (lowfat) better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.