Difference Between Kefir and Buttermilk Explained

July 17, 2025

Kefir and buttermilk are two tangy, fermented dairy drinks often confused for one another, but they’re not the same.

While both support gut health and digestion, they differ in origin, fermentation process, taste, texture, and probiotic content.

Kefir typically contains up to 30 strains of beneficial bacteria and yeast, while buttermilk usually has just one or two. Kefir is made using kefir grains and can be slightly thicker and more tart, whereas buttermilk is milder and thinner, traditionally made with lactic acid bacteria.

In this guide, we’ll explore the key differences between kefir and buttermilk, covering their production methods, nutritional profiles, best uses in cooking, and which one might be better suited to your dietary goals.

Key Takeaways:

Kefir is a fermented milk drink made from kefir grains and offers a broader range of probiotics than buttermilk.
Buttermilk is traditionally the liquid left after churning butter, but modern buttermilk is made by fermenting low-fat milk.
Kefir is fizzy and rich in probiotics, making it an excellent choice for gut health, while buttermilk is milder and is used primarily in cooking.
When choosing between the two, kefir is better for probiotic benefits, but buttermilk works best for cooking and baking.

What is kefir?

To begin, let’s examine kefir, a fermented milk drink originating from the Caucasus region, which spans Eastern Europe and Western Asia. Kefir is made by fermenting milk with kefir grains, a unique combination of bacteria and yeast that work together to ferment the milk.

The fermentation process is typically conducted at room temperature for 12-48 hours, allowing kefir to develop its characteristic tangy taste and slightly effervescent texture.

Kefir is often praised for its high probiotic content, which can support gut health by introducing beneficial bacteria into your digestive system.

It’s a rich source of calcium, protein, and vitamins, offering a creamy texture with a subtle fizziness that makes it a refreshing and healthy drink.

Now, let’s explore buttermilk, which, despite its simpler process, offers its benefits and uses in cooking.

What is buttermilk?

Traditionally, buttermilk refers to the liquid that remains after churning butter from cream. It’s low in fat and is often used in cooking and baking, adding a tangy flavour to various dishes.

In modern times, the term "buttermilk" has come to describe a fermented dairy product made by culturing low-fat milk or skim milk with specific bacterial cultures.

The result is a thick, creamy liquid that’s slightly tangy but not as effervescent as kefir. While it’s still a rich source of probiotics, buttermilk tends to have a more subtle probiotic profile compared to kefir.

Watch this video to learn about the difference between probiotics, prebiotics, and postbiotics.

Let’s compare kefir and buttermilk directly to understand the key differences in production, taste, and nutritional value.

Key differences between kefir and buttermilk

Let’s examine how they differ in key areas, such as production, taste, probiotic content, and nutritional value.

Origins and history

The historical roots of both kefir and buttermilk reveal fascinating cultural insights. Their ancient origins highlight their enduring roles in human diets. Understanding their past explains their traditional uses.

Kefir’s ancient roots

Kefir's story began centuries ago among shepherds in the Caucasus Mountains. They discovered that fresh milk fermented into a tangy, fizzy drink.

This transformation occurred when milk came into contact with kefir grains. The grains were often kept in leather pouches. This accidental discovery led to a prized beverage.

Locals regarded kefir as a gift from the gods, often passing grains down generations. They cherished its purported health benefits and unique flavour.

The secret of kefir production remained closely guarded for centuries. Its traditional preparation ensured its viability through time. Only in the 20th century did kefir spread globally.

Buttermilk’s traditional heritage

Buttermilk's history is closely tied to the production of butter. Ancient civilisations discovered butter-making methods.

Consequently, traditional buttermilk naturally emerged as a byproduct. People valued this thin, sour liquid for its refreshing qualities. It also offered a practical way to use leftover liquid.

Historically, homemade butter yielded true buttermilk. This traditional version was a staple in the diets of many rural communities. It provided a quick source of hydration and mild fermentation benefits.

As industrial butter production evolved, traditional buttermilk became rarer. Cultured buttermilk emerged to meet demand for its unique properties.

Production methods

The processes for making kefir and buttermilk fundamentally differ. These methods directly influence their final composition and properties. Understanding production reveals key distinctions between them.

Crafting kefir

Kefir production uses kefir grains as the starter culture. You place these cauliflower-like grains directly into milk.

The mixture then ferments at room temperature for about 12 to 24 hours. During this time, the microorganisms in the grains consume lactose. They produce lactic acid, ethanol, and carbon dioxide.

After fermentation, you strain the kefir. This separates the liquid kefir from the grains. You can then reuse the grains for subsequent batches.

The resulting kefir is thick, tangy, and slightly effervescent. Its probiotic diversity comes directly from the complex microbial community within the grains.

Making buttermilk

Traditional buttermilk production is a simpler process. It involves churning cream into butter. The liquid left after the butter solids separate is buttermilk.

This method relies on the natural fermentation of cream by lactic acid bacteria. This yields a relatively thin, slightly acidic liquid.

Commercial cultured buttermilk follows a different method. Manufacturers pasteurise skim or low-fat milk first.

Then, they add specific cultures of lactic acid bacteria. These bacteria ferment the milk, thickening it and giving it a tangy taste.

This process takes approximately 12 to 14 hours. The resulting product is consistently textured and flavoured.

Must read: Water Kefir vs Kombucha: A Healthy Comparison

Nutritional profiles

Kefir and buttermilk both offer nutritional benefits. However, their specific compositions vary. These differences impact the vitamins, minerals, and probiotics they provide.

Kefir’s nutrient richness

Kefir is a nutritional powerhouse. It is an excellent source of probiotics, containing a wide variety of strains. This diverse microbial profile contributes significantly to gut health.

Kefir also provides a substantial amount of protein, which is essential for muscle repair and growth. You will find ample calcium for bone health within it.

Apart from these, kefir contains various B vitamins, including B12 and biotin. It also offers magnesium and phosphorus.

Some varieties may contain vitamin K2, important for calcium metabolism. The fermentation process increases the bioavailability of certain nutrients. It makes them easier for your body to absorb.

Nutrient	Amount per 1 cup (240 ml)	% Daily Value (DV)
Calories	104	-
Protein	9 grams	-
Fat	2-3 grams	-
Carbohydrates	11.6 grams	-
Calcium	-	36%
Phosphorus	-	20%
Vitamin B12	-	29%
Riboflavin (B2)	-	25%
Magnesium	-	7%
Vitamin D	-	12%

Buttermilk’s nutritional value

Buttermilk also provides beneficial nutrients. It is a good source of calcium and riboflavin (Vitamin B2).

You will also find a moderate amount of protein in buttermilk. It is lower in fat, especially the cultured skim milk varieties. This makes it a lighter option for some individuals.

However, buttermilk generally contains fewer probiotic strains than kefir. Its primary probiotic contribution comes from lactic acid bacteria.

While still beneficial for digestion, its diversity is less extensive. It offers a simpler nutritional profile compared to kefir.

Nutrient	Amount
Energy	40 kcal
Protein	3.31 g
Calcium	116 mg
Phosphorus	89 mg
Potassium	151 mg
Riboflavin	0.154 mg
Pantothenic Acid	0.275 mg

Probiotic content

The core difference between kefir and buttermilk often lies in their probiotic content. This aspect significantly impacts their health benefits. Understanding this distinction is crucial for targeted health goals.

Kefir’s probiotic diversity

Kefir stands out due to its exceptional probiotic diversity. Kefir grains contain a complex ecosystem of bacteria and yeasts. This unique symbiosis results in a broader range of probiotic strains.

You can find up to 61 different types of microorganisms in kefir. This rich diversity is highly beneficial for gut health.

These diverse strains work synergistically. They contribute to a more robust and resilient gut microbiome. Kefir's probiotics can survive stomach acid more effectively.

This ensures a higher concentration of beneficial bacteria reaches your intestines. This potent delivery enhances its gut-healing properties.

Buttermilk’s probiotic contribution

Buttermilk, particularly cultured buttermilk, does contain probiotics. These are primarily lactic acid bacteria, like Lactococcus lactis.

While beneficial, the range of strains is significantly less diverse than in kefir. Traditional buttermilk may have even fewer live cultures due to its processing.

The probiotics in buttermilk aid digestion and support gut health. However, they may not offer the same extensive benefits as kefir.

Buttermilk is a good choice for general digestive support. Yet, it falls short when targeting broad microbiome enrichment.

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Texture and taste

Apart from their nutritional benefits, kefir and buttermilk offer distinct sensory experiences. Their textures and tastes are noticeably different. These variations influence how you might prefer to consume them.

Kefir’s unique mouthfeel and flavour

Kefir boasts a thicker consistency than buttermilk, often resembling liquid yoghurt. It pours easily but has a satisfying richness. Its flavour is tangy and distinctly sour.

Many describe a slight yeasty note. It also exhibits a characteristic fizziness due to the production of carbon dioxide. This effervescence adds to its refreshing quality.

The taste profile of kefir can vary slightly. It depends on the type of milk used and fermentation time. Longer fermentation results in a stronger, more acidic flavour.

This robust profile makes it versatile for a wide range of culinary applications. You can enjoy it plain or in smoothies.

Buttermilk’s refreshing tang

Buttermilk has a thinner consistency compared to kefir. Traditional buttermilk is quite watery.

Cultured buttermilk is thicker but still less viscous than kefir. Its taste is tangy, but generally milder and less complex than kefir. It lacks the fizziness that defines kefir.

The flavour of buttermilk is consistently sour, with a milky undertone. It provides a refreshing tartness. This clean taste makes it an excellent ingredient for baking. It also works well in marinades or dressings. Its consistent profile makes it a reliable culinary staple.

Culinary uses

Both kefir and buttermilk are versatile ingredients. Their distinct properties make them suitable for different culinary applications. You can incorporate them into various recipes.

Kefir in the kitchen

Kefir is excellent for drinking plain. However, you can also use it in many recipes. Its thick consistency makes it ideal for smoothies. It adds a tangy richness and probiotic boost.

You can also use kefir as a base for salad dressings. Its creamy texture creates delicious, healthy options.

Many bakers substitute kefir for buttermilk or yoghurt in recipes. It works well in pancakes, muffins, and quick breads. Its acidity interacts with baking soda, creating light, airy textures.

You can also use it in savoury dishes, such as marinades for tenderising meat. Its versatility makes it a valuable kitchen staple.

Buttermilk in cooking and baking

Buttermilk is a cornerstone in many baking recipes. Its acidity reacts with baking soda. This reaction creates leavening, making baked goods light and fluffy.

It is indispensable for fluffy pancakes, biscuits, and fried chicken batter. Its unique tang significantly enhances flavour profiles.

You can also use buttermilk in marinades for meats and fish. It tenderises proteins effectively. It serves as a base for creamy dressings and dips as well.

Traditional buttermilk makes a refreshing drink on its own. Cultured buttermilk is widely used in cooking applications.

Health benefits

While both offer health advantages, their specific benefits stem from their unique compositions. Understanding these differences helps you align them with your health goals.

Kefir’s health advantages

Kefir is renowned for its significant health benefits for the gut. Its diverse probiotics support a balanced microbiome. This can help alleviate digestive issues such as bloating and constipation.

Regular consumption may also enhance your immune system. A healthy gut directly correlates with stronger immunity.

Furthermore, kefir's probiotics might possess anti-inflammatory properties. This could reduce systemic inflammation in the body.

Some studies suggest kefir may improve bone density due to its calcium and vitamin K2 content. It can also aid in lactose digestion for those with intolerance. Its multifaceted benefits make it a superior choice for probiotics.

Buttermilk’s health contributions

Buttermilk offers a range of health benefits, albeit different from kefir. Lactic acid bacteria aid in digestion. This can help prevent common stomach upsets.

Buttermilk is a good source of calcium, crucial for maintaining strong bones. It also provides protein, contributing to satiety.

Being lower in fat than whole milk, cultured buttermilk is a lighter option. It can be a refreshing and hydrating beverage. While its probiotic profile is less diverse, it still makes a positive contribution to gut flora. It is a healthy addition to a balanced diet.

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Now let’s help you decide which one to choose based on your specific needs.

Which one should you choose?

Your choice between kefir and buttermilk depends on your specific needs. Consider your health goals, dietary preferences, and culinary plans. Each offers distinct advantages for different situations.

For maximum probiotic benefits

If your primary goal is maximising probiotic intake, choose kefir. Its extensive range of bacterial and yeast strains offers superior gut support. It provides a more diverse and potent probiotic punch. Kefir is ideal for bolstering your microbiome.

For baking and cooking

Buttermilk is often the preferred choice for baking. Its consistent acidity and texture are crucial for many recipes. It provides reliable leavening in baked goods. While kefir can substitute, buttermilk often yields better results in traditional recipes.

For lactose intolerance

Kefir is generally better tolerated by individuals with lactose intolerance. Its fermentation process significantly reduces lactose content. The enzymes in kefir further aid in lactose digestion. Buttermilk, especially cultured versions, still contains more lactose.

For taste and texture preference

Your personal preference for taste and texture also plays a role. If you enjoy a thicker, more effervescent, and tangy drink, kefir is the perfect choice for you. If you prefer a thinner, milder tang for drinking or cooking, buttermilk might be more appealing.

Kefir and buttermilk, although both fermented dairy products, are distinct in many ways. Kefir offers a more diverse probiotic profile and richer nutrient content. It excels in gut health support and versatility.

Buttermilk, especially cultured buttermilk, is a reliable kitchen staple. It provides consistent leavening and a milder tang. Your choice depends on whether you seek maximum probiotic power or a dependable baking ingredient.

Understanding their unique qualities empowers you to make the best decision for your health and culinary needs.

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FAQs

What is the difference between kefir and buttermilk?
Kefir is a fermented milk drink with a broader range of probiotics and a fizzy texture, whereas buttermilk is milder and is primarily used in cooking and baking.
Can I substitute kefir for buttermilk in recipes?
Yes, you can substitute kefir for buttermilk in many recipes, although kefir has a stronger tang and a slight effervescence.
Which is better for gut health: kefir or buttermilk?
Kefir is better for gut health due to its higher concentration of probiotics, which can promote better digestion and overall gut function.
Does kefir help with weight loss?
Yes, kefir can support weight loss by boosting metabolism and promoting the breakdown of fat due to its probiotic content.
Is buttermilk a good choice for weight loss?
Buttermilk is low in calories and fat, making it a good choice for those looking to reduce their calorie intake; however, it doesn’t offer the same probiotic benefits as kefir.