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.
- 24% of daily value of vitamin D vs 7% in goat milk
- Richer in folate
- Higher in zinc
- More B12
These vitamins and minerals are important for bone health and immune support and may have other health benefits.
While goat milk has fewer vitamins, it should not be overlooked. It still contains a good amount of nutrients for health.
The difference is in the amount of these nutrients that may make cow milk better for those with higher nutritional needs.
And while goat milk has less of some vitamins, its unique nutrient profile still counts.
Protein
Protein is an essential part of any diet; goat and cow kefir have a good amount of it.
However, the proteins in goat milk are more digestible and better tolerated than cow milk, making goat kefir a better option for many. This digestibility is especially good for those with sensitive stomachs or digestive issues.
Both kefirs are high in protein, but it’s important to note that plant-based milks are much lower in protein.
Choosing either goat or cow kefir will give you enough protein for muscle repair and overall health.
Fatty Acids and Cholesterol
Goat milk contains more short—and medium-chain fatty acids, which are easier to digest and can give you quick energy. These fatty acids are known for their health benefits, including heart health and lower cholesterol.
Cow milk has a different fatty acid profile, which may affect its overall health benefits.
And if you’re concerned about cholesterol, goat milk has lower cholesterol than cow milk.
Digestibility and Hypoallergenic
Choosing between goat and cow kefir often comes down to digestibility and hypoallergenic properties.
The smaller fat globules and softer curds make goat milk easier to digest. And it’s hypoallergenic for those with milk allergies.
We’ll get into that later.
Lactose
The difference in lactose content between goat and cow milk can be huge for those with lactose intolerance. Goat milk has 1 gram less lactose per serving than cow milk, so it’s a good option for those with lactose intolerance.
This lower lactose content can also make goat milk easier on the stomach for lactose intolerant.
The fermentation process of kefir reduces lactose as the microorganisms consume lactose during fermentation.
This makes goat and cow kefir good for lactose-sensitive people.
Casein Proteins: A1 vs A2 and Digestibility
Casein proteins affect milk’s digestibility and its ability to trigger allergic reactions. Among the primary caseins, beta-caseins (A1 and A2) are the most important in how milk affects the body. These proteins have different amino acid structures, so digestion is different.
Goat Milk and A2 Beta-Casein
Goat milk has mostly A2 beta-casein, the same type of casein our ancestors consumed. This type of casein is easier to digest and less likely to cause inflammation or discomfort.
Goat milk also has very low levels of alpha S1 casein, another protein linked to allergic reactions. Thus, it is gentler on the digestive system and a good option for those with sensitive stomachs.
Cow Milk and A1 Beta-Casein
Most commercial cow milk contains A1 beta-casein. When digested, A1 releases a beta-casomorphin-7 (BCM-7) peptide, which can slow digestion and trigger inflammation in sensitive individuals.
For some, this can cause bloating, gas, or even a mild immune response mimicking lactose intolerance or milk allergy. Cow milk has higher levels of alpha S1 casein, which adds to its reputation as a common allergen.
It’s worth noting some breeds of cow produce A2 milk, such as Jersey cows. you can generally find A2 cow milk easily.
Goat Kefir as an Option
With A2 beta-casein and low alpha-S1 casein, goat kefir is more digestible and allergy-friendly than cow kefir. Studies show that over 40% of those allergic to cow milk can tolerate goat milk, so it’s an option for those with sensitivities.
The fermentation process in kefir makes it even more digestible, so goat kefir is a great option for improving gut health while avoiding dairy issues.
Now that you know the difference between A1 and A2 beta-casein, you can choose which kefir is best for your digestive health and overall well-being.
Small Intestine
Kefir’s fermentation process is important for small intestine health.
Kefir’s reduced lactose during fermentation makes it more digestible for lactose intolerant. This ease of digestion means better nutrient absorption and overall gut health.
Both goat and cow kefir improve gut health by improving digestion and nutrient absorption in the small intestine. This is good for those with digestive issues or lactose intolerance.
Probiotic Content and Fermentation Process
Probiotics are a big part of kefir. Goat kefir has tens of billions of probiotics per serving. These probiotics are good for your gut microbiome.
We’ll look at the types of probiotics in kefir and the fermentation process.
Types of Probiotics
Kefir grains have bacteria and yeast, Lactobacillus, Saccharomyces, and Leuconostoc. These are good for gut health.
Specific strains, such as Lentilactobacillus hilgardii and Lactobacillus helveticus, are considered probiotics because of their benefits. These strains can inhibit bad pathogens, making kefir more probiotic.
Kefir can have up to 50 live microorganisms, more than yogurt. This diversity makes kefir a probiotic powerhouse and all the benefits that come with it.
Fermentation Time and Method
Kefir fermentation involves bacteria and yeast, the probiotic part. The ideal fermentation temperature is 65-85°F.
The fermentation time is 24-48 hours. Cow kefir ferments faster than goat kefir. Variance in fermentation time affects the kefir’s final probiotic concentration and texture.
Gut Health
Kefir contains probiotics that help gut health by improving digestion and nutrient absorption. It also has unique Lactobacillus strains that can inhibit bad bacteria.
Drinking kefir from goat or cow milk regularly will promote a healthy gut microbiome. This will improve overall digestive health and potentially gut disorders.
Taste and Texture Differences
Taste and texture matter when choosing between goat kefir and cow kefir.
These will affect your taste and cooking needs.
Flavor Profiles
Fresh goat milk is mild, creamy, and sweet, often tangier than cow milk. The taste of goat milk depends on the goat’s breed, diet, and cleanliness.
Most cow milk kefir is smoother and less tangy than goat kefir, which makes it more appealing to those who prefer a milder flavor.
Consistency and Creaminess
A higher fat content means creamier and thicker kefir. Because goat and cow kefir have different fat content, their consistency and creaminess vary. Fat content is a big factor in determining the creaminess of kefir.
Both can be creamy and thick, but goat kefir is more liquid and smoother than cow kefir.
Recipe Versatility
Both goat and cow kefir are versatile and can be added to many different dishes. They can be used in smoothies, salad dressings, and other recipes.
Their use in different dishes can add a healthy probiotic boost to your diet.
Making Your Own Kefir at Home
Making kefir at home is a rewarding and cost-effective way to enjoy this nutritious drink. Both goat’s milk and cow’s milk kefir are suitable.
Let’s explore the process in more detail, starting with choosing the right milk kefir grains.
Choosing Milk Kefir Grains
Due to their unique composition of bacteria and yeasts, kefir grains are essential for converting milk into kefir. Selecting specific milk kefir grains is crucial for successful fermentation.
Milk kefir grains can be obtained fresh from a friend or purchased online, but they require careful handling to remain viable.
Choosing high-quality kefir grains will help maintain your homemade kefir’s health and probiotic levels. Here are a couple of high-quality options:
How to Make Kefir: Step-by-Step Guide
Making kefir at home is a simple and rewarding process. Here’s a step-by-step guide to help you create your own delicious and nutritious kefir.
Equipment Needed:
- Glass jar (1-liter capacity or larger)
- Plastic or wooden spoon
- Plastic mesh strainer
- Cheesecloth or clean kitchen towel
- Rubber band
- Measuring cup
Ingredients:
- 1-2 tablespoons of kefir grains
- 2 cups of cow or goat milk (I recommend raw milk over pasteurized milk)
Instructions:
- Prepare Your Jar: Ensure your glass jar is clean and dry. Avoid using metal utensils or containers, which may harm the kefir grains.
- Add Kefir Grains: Place 1-2 tablespoons of kefir grains into the jar.
- Pour in the Milk: Add 2 cups of milk to the jar. Leave some space at the top to allow for fermentation.
- Cover the Jar: Cover the jar with a cheesecloth or kitchen towel to keep out dust and insects. Secure it with a rubber band.
- Let it Ferment: Leave the jar at room temperature (68-78°F or 20-25°C) for 24-48 hours. The longer it ferments, the tangier the kefir will be.
- Check for Readiness: After 24 hours, gently stir the mixture. If it has thickened and has a tangy aroma, it’s ready. Let it ferment for another 12-24 hours if you prefer a stronger flavor.
- Strain the Kefir: Place the plastic mesh strainer over a bowl and pour the kefir through to separate the grains from the liquid.
- Store the Kefir: Transfer the strained kefir to a clean jar and refrigerate. It’s best consumed within a week.
- Reuse the Grains: Rinse the kefir grains gently with cold water and start a new batch immediately, or store them in a small amount of milk in the fridge for up to a week.
The great thing with kefir grains is that they keep going and multiplying. You can have a consistent supply of kefir with just the cost of the milk.
For a visual tutorial, check out:
Where To Buy Pre-made Kefir
Opting for kefir made from grass-fed animals enhances its nutritional value. Raw from grass-fed cows and goats is richer in omega-3 fatty acids, antioxidants, and vitamins than grain-fed animals.
This results in kefir, which is more nutritious and free from unnecessary additives. It supports overall health and well-being.
Cow’s Milk Kefir Options:
- Miller’s Bio Farm – Lancaster County, PA, USA
Offers raw cow milk kefir from pasture-raised, 100% grass-fed A2/A2 cows. The milk is non-homogenized and cultured below 110°F to maintain its raw status. It is available in various sizes, and pricing varies. - Frankie’s Free Range Meat – New York, USA
Provides A2/A2 raw cow dairy kefir from 100% grass-fed cows raised on local Amish farms. The product is non-homogenized and raw, ensuring maximum nutrient retention. Available in quart-sized bottles, priced at $5.00 per quart. - RAW FARM – Fresno, CA, USA
Produces whole raw kefir cultured for 36-48 hours, resulting in a smooth, drinkable, probiotic-rich beverage. It’s packed with enzymes, prebiotics, omega-3s, and essential nutrients to support gut health and overall well-being.
Goat’s Milk Kefir Options:
- Redwood Hill Farm – Sebastopol, CA, USA
Offers plain goat milk kefir made with whole goat milk and 11 live and active cultures. This creamy, subtly tart drink is packed with probiotics and can be enjoyed alone or in smoothies. - Dutch Meadows Farm – Paradise, PA, USA
Provides raw goat milk kefir from pastured, GMO-free, soy-free, and corn-free goats. Their kefir is chemical-free and produced without vaccines, ensuring a natural product. - Ice House Farm – Goshen, VT, USA
Produces probiotic-rich goat milk kefir made in Vermont’s Green Mountains. Available in various sizes, their kefir supports digestive health.
Conclusion
Both goat kefir and cow kefir offer unique nutritional benefits, making them valuable additions to a healthy diet.
Goat kefir is easier to digest and has a higher probiotic content, which can be particularly beneficial for those with lactose intolerance or milk allergies.
Conversely, cow kefir provides a robust profile of vitamins and minerals, making it a powerful nutritional option.
So, your decision as to which is best comes down to whether you are intolerant to cow’s milk, your health gains targets, and your taste preference.
The best thing you can do is give them both a go and see which fits you best.
Ultimately, including either in your diet is clearly great for gut health. Good gut health leads to other health benefits.
The bonus is that it’s easy to make, and if you can’t be bothered, there are plenty of pre-made options.
If you want to learn more about kefir, check out my article on raw milk kefir and the benefits of drinking it daily. Along with organ meats, I consider kefir part of the ultimate human diet.
And that’s it… have a nutritious day!
FAQs
Which kefir is easier to digest, goat or cow?
Goat kefir is easier to digest than cow kefir because it has smaller fat globules and lower levels of alpha S1 casein. Therefore, it may be a better choice for those with dairy sensitivities.
Does goat kefir contain more probiotics than cow kefir?
Goat kefir typically contains a higher concentration of probiotics than cow kefir. Therefore, for enhanced probiotic benefits, goat kefir is the preferred choice.
Is goat kefir more expensive than cow kefir?
Because of higher production costs and limited availability, goat kefir is generally more expensive than cow kefir.
Can lactose-intolerant individuals consume kefir?
Kefir can be consumed by lactose-intolerant individuals, as the fermentation process significantly reduces its lactose content, making it generally more tolerable.
Which kefir has a smaller carbon footprint?
Kefir made from goat milk has a smaller carbon footprint due to lower methane emissions associated with goat milk production than cow milk. Thus, choosing goat milk kefir is a more environmentally friendly option.
