Goat Kefir vs Cow Kefir: Which Is Better for Your Health?
You’ve probably heard about cow milk kefir and its health benefits. It’s been trending for a while, especially after it came out that Margot Robbie used kefir while filming the Barbie movie.
I first learned about kefir many years ago when I read Tim Spector’s book The Diet Myth, which he wrote in 2015 promoting kefir’s benefits.
We all know that kefir has many beneficial bacteria that are great for gut health.
But have you heard about goat milk kefir? And how does it compare to cow kefir?
In this article, we’ll look at Goat Kefir vs Cow Kefir and compare their nutrition, digestibility, and health benefits to help you decide.
TL;DR
- Cow kefir has more of the good stuff (vit D, folate, zinc, B12) if you have specific nutritional needs.
- Goat kefir is easier to digest and, with lower lactose and different casein protein profiles, may be better for those with lactose intolerance or dairy allergies.
- Taste, texture, and availability will be the deciding factor for you. Cow kefir is more available and cheaper, and goat kefir has unique flavors and benefits.
Goat Kefir vs Cow Kefir Nutrition
Both goat milk and cow milk are nutritional powerhouses in their raw milk whole form, but there are differences between goat kefir and cow kefir that may make one more suitable for you than the other.
| Nutrient | Cow Kefir (per 1 cup) | Goat Kefir (per 1 cup) |
|---|---|---|
| Calories | 150 kcal | 140 kcal |
| Protein | 8 g | 7 g |
| Fat | 8 g | 7 g |
| Carbohydrates | 11 g | 10 g |
| Calcium | 300 mg (30% DV) | 200 mg (20% DV) |
| Vitamin D | 2.4 mcg (24% DV) | 0.7 mcg (7% DV) |
| Vitamin B12 | 1.1 mcg (45% DV) | 0.4 mcg (15% DV) |
| Folate | 60 mcg (15% DV) | 40 mcg (10% DV) |
| Zinc | 1.1 mg (10% DV) | 0.5 mg (5% DV) |
| Cholesterol | 20 mg | 11 mg |
Let’s start with the vitamins and minerals.
Vitamins and Minerals
Cow milk has the edge when it comes to vitamins