Water Kefir vs Milk Kefir: Which Is Right For You?
Water kefir and milk kefir are both popular fermented beverages with powerful health benefits, but they differ significantly in taste, nutritional value, and suitability for different diets. In this guide, you’ll discover the key differences and which one is better for your lifestyle.
What is the Difference Between Water Kefir and Milk Kefir?
Although both drinks are called 'kefir', they are very different in base:
| Feature | Milk kefir | Water kefir |
|---|---|---|
| Base fluid | Milk (cow, goat, sheep, vegetable) | Water with sugar (possibly fruit juice) |
| Kefir grains | Milk kefir grains | Water kefir grains |
| Texture | Creamy and thick | Slightly sparkling and thin |
| Taste | Slightly sour, yoghurt-like | Fresh, sweet and sour, mild |
| Fermentation time | 24-48 hours | 24-72 hours |
| Lactose free | No (unless fermented for a long time) | Yes |
| Vegan | No | Yes |
Origin and Production Methods
Milk kefir
Originally from the Caucasus and Turkey, milk kefir is made by adding milk kefir grains to milk. The grains contain a symbiosis of lactic acid bacteria and yeasts that convert lactose into lactic acid, CO2 and probiotics.
Water kefir
Water kefir is believed to have Mexican roots (tibicos) and is fermented in water with sugar. The water kefir grains look like translucent crystals and feed on sugar to create a slightly fizzy, probiotic drink.
Nutritional Value: A Comparison
| Nutrient | Milk kefir (per 100 ml) | Water kefir (per 100 ml) |
| Calories | 65 | 20 |
| Carbohydrates | 5 g | 4 g |
| Proteins | 3.5 g | <0.5 g |
| Fats | 3.5 g | 0 g |
| Probiotics | High | High |
| Vitamin B12 | High | Low |
| Calcium | High | Low |
👉 Conclusion: Milk kefir offers more proteins, fats and vitamins. Water kefir is lighter and low in calories.
Taste and Texture
- Milk kefir: Creamy, sour, similar to drinking yoghurt. Ideal for smoothies or breakfast.
- Water kefir: Fresh, sparkling and lighter. Often combined with fruit for a second fermentation.
💡 Taste tip: Add lemon, ginger or mint to water kefir for a refreshing drink!
Health Benefits Compared
Both kefir variants contain probiotics, but differ in effect:
| Advantage | Milk kefir | Water kefir |
| Digestion | ✅✅✅ | ✅✅ |
| Bone health (calcium) | ✅✅✅ | ❌ |
| Lactose intolerance | ⚠ (limited) | ✅✅✅ |
| Vegan suitable | ❌ | ✅✅✅ |
| Immunity | ✅✅ | ✅✅ |
| Low calorie diet | ❌ | ✅✅✅ |
Dietary Requirements and Allergies
Milk kefir:
- Not suitable for vegans
- Contains traces of lactose (although this is broken down during fermentation)
- Rich in animal proteins, fats and calcium
Water kefir:
- 100% plant-based and lactose-free
- Ideal for people with a milk allergy or vegan diet
- Easier to digest and more refreshing for warmer days
Make Your Own: Milk Kefir vs Water Kefir (Quick Instructions)
How to Make Milk Kefir:
- Add 1 tablespoon of milk kefir grains to 250 ml of milk
- Cover with breathable cloth
- Let ferment for 24-48 hours at room temperature
How to Make Water Kefir:
- Dissolve 2 tablespoons of sugar in 500 ml of water
- Add 2 tablespoons of water kefir grains
- Add lemon and dried fig if desired
- Let ferment for 24-72 hours
When Do You Choose Which?
| Goal / Situation | Best choice |
| Protein-rich food | Milk kefir |
| Vegan or lactose-free diet | Water kefir |
| Refreshing drink | Water kefir |
| Probiotics for stomach/intestinal complaints | Both (test what works) |
| Weight loss or detox | Water kefir |
Frequently Asked Questions (FAQ)
1. Is water kefir as healthy as milk kefir?
Yes, but it lacks animal protein, calcium and B12. Probiotically, both are valuable.
2. Can I use milk kefir grains for water kefir (or vice versa)?
No, the grains are biologically different and not interchangeable.
3. Is water kefir suitable for children?
Yes, as long as the sugar content is kept under control. It is mild and easily digestible.
4. What is cheaper to make yourself?
Both are cheap, but water kefir is more economical due to cheaper ingredients.
5. How long do both types last?
Milk kefir: 5–7 days in the refrigerator. Water kefir: 3–5 days refrigerated.
Conclusion
Both types of kefir offer unique benefits. Choose milk kefir if you are looking for a creamy, protein-rich drink with extra vitamins and minerals. Choose water kefir if you are looking for a refreshing, plant-based alternative that fits well into a light diet or intolerances.
🔗 Want to know more about kefir?
Read the complete guide: Kefir – The Ultimate Guide for 2025