When it comes to having a good source of protein, a cup of kefir made with whole milk has nearly 10 grams of protein. It includes all eight essential amino acids. This is one of the reasons many bodybuilders like to add kefir to their pre-workout smoothies. It helps to add a nutritious sweetner to overcome the sourness of kefir. Blackstrap molasses is used often to disguise the taste. Kefir is almost totally lactose free and has a greater variety of probiotic bacteria. Here Joe Leech, HealthLine.com, reflects on evidence based health benefits of kefir:

Kefir is all the rage in the natural health community.

High in nutrients and probiotics, it is very beneficial for digestion and gut health.

Many people consider it to be healthier than yogurt.

Here are 9 health benefits of kefir that are supported by research.

Kefir Is a Fantastic Source of Many Nutrients

Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.

It is made by adding kefir grains to milk. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria that resemble a cauliflower in appearance.

Over approximately 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.

Then the grains are removed from the liquid and can be used again.

In other words, kefir is the drink, but kefir grains are the starter culture that you use to produce the beverage.

Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating (1Trusted Source).

The grains’ lactic acid bacteria turn the milk’s lactose into lactic acid, so kefir tastes sour like yogurt — but has a thinner consistency.

A 6-ounce (175-ml) serving of low-fat kefir contains (2Trusted Source):

• Protein: 4 grams
• Calcium: 10% of the RDI
• Phosphorus: 15% of the RDI
• Vitamin B12: 12% of the RDI
• Riboflavin (B2): 10% of the RDI
• Magnesium: 3% of the RDI
• A decent amount of vitamin D

In addition, kefir has about 100 calories, 7–8 grams of carbs and 3–6 grams of fat, depending on the type of milk used.

Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1Trusted Source).

Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.

Kefir Is a More Powerful Probiotic Than Yogurt

Some microorganisms can have beneficial effects on health when ingested (3Trusted Source).

Known as probiotics, these microorganisms may influence health in numerous ways, aiding digestion, weight management and mental health (4Trusted Source, 5, 6).

Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.

Kefir grains contain up to 61 strains of bacteria and yeasts, making them a very rich and diverse probiotic source, though diversity may vary (7Trusted Source).

Other fermented dairy products are made from far fewer strains and don’t contain any yeasts.

Kefir May Improve Allergy and Asthma Symptoms

Allergic reactions are caused by inflammatory responses against certain foods or substances.

People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma.

In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma (27Trusted Source, 28Trusted Source).

Human studies are needed to better explore these effects.”

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