Kefir, yogurt and Greek yogurt: what's different, and the dairies we stock

Kefir, yogurt and Greek yogurt all start with milk and live cultures, but they end up as three very different foods: a tangy drink, a spoonable classic and a thick, strained bowl. If you've ever stood at the dairy fridge wondering which one to pick, this guide is for you. Knowing how they differ helps you choose the right one for drinking, cooking or breakfast, and below you'll find the local and Canadian dairies we stock and the easiest ways to use them every day.

What is kefir?

Kefir is a fermented milk drink. It's traditionally made by adding kefir grains to milk. Despite the name, these aren't cereal grains: they're small, cauliflower-like clusters of lactic acid bacteria and yeasts held together in a soft gel. Kefir grains work in cow, goat or sheep milk, and over 12 to 24 hours at room temperature (about 20 to 25°C), those microorganisms ferment the milk, turning some of its lactose into lactic acid and lowering the lactose by roughly a fifth to a third. The result is a tangy, drinkable beverage, a little thinner than drinkable yogurt and sometimes lightly fizzy from the yeast.

Kefir's origins may go back 4,000 years. The word comes from the North Caucasus, and kefir has long been made there and across Eastern Europe. Today it's on dairy shelves across Canada. Most store-bought kefir is made with a starter culture, a blend of the bacteria and yeasts found in kefir grains, which keeps every batch consistent.

Kefir vs yogurt vs Greek yogurt

All three are fermented dairy foods made from milk and cultures. The differences come down to which microorganisms do the work and what happens after fermentation.

Because Greek yogurt is strained, it takes more milk to make, and its consistency is thick enough to stand a spoon in. Regular yogurt keeps more of the whey, so it's softer and a little higher in calcium. Kefir usually carries a wider mix of cultures than yogurt, plus yeasts.

Live cultures, protein and calcium

Kefir and yogurt both bring live cultures to your diet, and many people make them part of a daily routine for that reason. They're also good sources of protein and calcium, the nutritional reason dairy has always been a breakfast staple. Plain kefir and yogurt have no added sugar, while flavoured ones often do, so check the nutrition panel if that matters to you.

Fermentation uses up some of the milk's lactose, so kefir and yogurt are lower in lactose than a glass of milk, and many people find them easier to digest than milk. If you have lactose intolerance and avoid lactose completely, choose a yogurt labelled lactose free.

Milk, cultures and time: the best kefir and yogurt need very little else.

The kefir we stock

Organic Meadow kefir is organic, pasteurized and made with 100% Canadian milk, with 10 cultures and more than 2 billion bacteria in every serving. The plain kefir is the one for smoothies and cooking, and the blueberry, strawberry and vanilla bean flavours make a quick drinkable breakfast.

Saugeen Country Dairy in Markdale, Ontario, has farmed organically for 30 years, and its organic kefir comes in a 908 g tub. Enjoy it as a drink or with a spoon, or use it in all kinds of recipes.

Saugeen Country DairyOrganic KefirFrom an Ontario organic farm. Enjoy it as a drink or with a spoon.Shop →

Skye Glen Creamery: local yogurt from Cape Breton

Skye Glen Creamery is a small farm creamery in East Skye Glen, Cape Breton, making dairy since 2020. They milk a small herd of Jersey cows that graze on their own pastures from early spring to late fall, and eat hay grown on their land through the winter. Jersey milk has 18% more protein, 20% more calcium and 29% more butterfat than other milk, which is why it's nicknamed the Component Queen.

Their yogurt has just two main ingredients: whole Jersey milk and cultures. It's rich and creamy, and it's the yogurt we reach for when we want something made right here in Nova Scotia. Skye Glen also makes quark, a fresh, mild, slightly tangy cheese that sits between yogurt and cream cheese, plus whole milk in glass bottles.

Saugeen Country Dairy makes its organic yogurt from cow's milk and bacterial culture and nothing else, on the belief that the shorter the ingredient list, the better the food tastes. We agree.

Saugeen Country DairyOrganic YogurtTwo ingredients: milk and culture.Shop →

Plain Greek yogurt and regular yogurt

For plain Greek yogurt, we stock Organic Meadow in 4% and 0%. Both are organic, made with 100% Canadian milk and active probiotic cultures, and they're our go-to for smoothies, dips and baking. Organic Meadow's regular plain yogurt in 3.8% is the one to choose if you like a softer, classic yogurt.

You may also know Skotidakis, a goat dairy farm in St-Eugene, Ontario, that started with Peter Skotidakis's dream of making his own Greek feta. Its products are sold in grocery stores across Canada, and we carry its Jalapeño Greek Yogurt Dip when it's in stock.

Dairy-free kefir and yogurt

If you don't eat dairy, Kefirkult makes a coconut kefir yogurt, and Yoggu's Original coconut yogurt has the tang and thickness of a classic Greek yogurt. Yoggu works in tzatziki and baked into muffins as well as at breakfast.

How to use kefir and Greek yogurt

1. Drink it or blend it. Pour plain kefir over ice, or blend it with frozen fruit and a spoonful of nut butter for a quick smoothie.
2. Soak your oats. Stir kefir or yogurt into rolled oats with fruit and leave them in the fridge overnight.
3. Bake with it. Use kefir in place of buttermilk in pancakes, muffins and soda bread. Its lactic acid reacts with baking soda for a good rise.
4. Swap it in. Plain Greek yogurt or quark can stand in for sour cream on tacos and baked potatoes, or for some of the mayonnaise in dips.
5. Make a marinade or sauce. Yogurt with garlic, lemon and spices tenderizes chicken, and Greek yogurt with cucumber and dill makes tzatziki.

Make your own kefir at home

Kefir production at home is easier than it sounds. You can use kefir grains, which you strain out and reuse batch after batch, or a freeze-dried starter culture, which is simpler for beginners.

Yogourmet Kefir Starter is a freeze-dried culture with 100 billion live and active bacteria per 100 g serving. Follow the box for the milk and timing, and your homemade kefir keeps for 2 to 3 weeks in the fridge. The Yogourmet Yogurt Starter works the same way for smooth, creamy homemade yogurt.

Questions we get a lot

What the heck is kefir?

Kefir is a tangy, drinkable fermented milk, made with kefir grains or a starter culture of lactic acid bacteria and yeasts. Think of it as a thinner, tangier cousin of yogurt.

What does drinking kefir do for you?

Kefir brings live cultures, and it's a good source of protein and calcium. Many people enjoy a glass with breakfast or blend it into smoothies as part of their everyday routine. For a fizzy option, our kombucha guide covers another fermented drink, and our prebiotic soda guide covers the newer cans.

Which is better for you, Greek yogurt or kefir?

They're both good choices. Kefir usually has a wider mix of cultures, including yeasts, while Greek yogurt is strained, so it has more protein per spoonful. Many people keep both in the fridge: kefir to drink and Greek yogurt to eat.

Is there a downside to kefir?

The tangy taste can take some getting used to, so start with a small glass or blend it with fruit. Flavoured kefirs can contain added sugar; plain kefir has none.

What is the difference between Greek yogurt and regular yogurt?

Greek yogurt is regular yogurt that's been strained to remove much of the whey. That makes it thicker, tangier and higher in protein, while regular yogurt is softer and a little higher in calcium.

Which brand of Greek yogurt is the healthiest?

Look for plain Greek yogurt with a short ingredient list (milk and cultures) and no added sugar, then add your own fruit or honey. Organic Meadow's plain Greek yogurts fit the bill.

Is Skotidakis Greek yogurt Canadian?

Yes. Skotidakis is a goat dairy farm in St-Eugene, Ontario, and its products are sold across Canada.

Kefir and yogurt are in the dairy fridge at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. For more from local makers, see our Atlantic Canadian made shelf, and for plant-based picks, our dairy alternatives and our plant-based milk guide. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: Saugeen Country Dairy; Skotidakis, About; product labels and listings.