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2.3% Fat Kefir Calories
Source of probiotics, protein, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 2.3% Fat Kefir (200 g) has 116 calories. That works out to 58 calories per 100 g. It contains 9 g of carbs, 6.6 g of protein, 4.6 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
2.3% Fat Kefir Nutrition Facts
Selected: 1 cup (medium) · 200 g
116
KCAL / 200G
Carbs
9g
· 3% DV
Protein
6.6g
· 13% DV
Fat
4.6g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 25% · Fat 40%
2.3% Fat Kefir nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.16 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of 2.3% Fat Kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 116 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 150 g | 87 kcal |
| 1 bottle (small) | 200 g | 116 kcal |
| 1 cup (large) | 250 g | 145 kcal |
| 1 bottle (medium) | 250 g | 145 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 bottle (large) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About 2.3% Fat Kefir
How is 2.3% fat kefir different from yogurt?
2.3% fat kefir is usually thinner and tangier than yogurt. Kefir is fermented with a mixed culture of bacteria and yeasts, while yogurt is made with different bacterial cultures; kefir may also be lightly fizzy.
Does 2.3% fat kefir contain lactose?
Yes, 2.3% fat kefir contains lactose, although fermentation reduces some of it. It is not automatically lactose-free, so people with lactose intolerance may need to try a small amount or choose a lactose-free version.
How do you drink 2.3% fat kefir?
Drink 2.3% fat kefir plain, or blend it into a smoothie with fruit. Shake it gently if it has separated, and avoid adding sugar if you want to keep the drink unsweetened.
Can you make 2.3% fat kefir at home?
Yes, you can make 2.3% fat kefir by fermenting milk with kefir grains. Leave the grains in the milk in a clean jar at room temperature, then strain them out; fermentation time varies with the room and the grains.
Why is 2.3% fat kefir fizzy?
2.3% fat kefir can be slightly fizzy because its fermentation produces carbon dioxide. A swollen package, mold, or an unpleasant off smell is different; discard the kefir if you notice any of those signs.
Can you freeze 2.3% fat kefir?
Yes, you can freeze 2.3% fat kefir, but thawing may make it grainy or separated. Stir or blend it after thawing and use it in smoothies or cooking if the texture is no longer pleasant to drink.
Why has my 2.3% fat kefir separated?
Separation in 2.3% fat kefir can happen naturally, especially after it sits. Shake or stir it to recombine; discard it if you also notice mold, a strongly unpleasant smell, or a swollen container.
Can you cook with 2.3% fat kefir?
Yes, 2.3% fat kefir works in cold sauces, batters, and marinades. Boiling can make it curdle and reduces live cultures, so stir it into warm dishes near the end rather than cooking it hard.
How long does 2.3% fat kefir last after opening?
Keep opened 2.3% fat kefir sealed in the refrigerator and follow the use-by guidance on its package. Do not leave it out for extended periods; discard it if its smell or appearance has changed noticeably.
Can you drink 2.3% fat kefir every day?
Yes, 2.3% fat kefir can be part of a daily diet. Choose plain kefir if you want to avoid added sugar, and start with a small serving if fermented dairy tends to cause digestive discomfort.
2.3% Fat Kefir Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.34mg · 26% DV
B5
0.7mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
32µg · 21% DV
Selenium
7µg · 13% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
2.3% Fat Kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 2.3% Fat Kefir
To burn the 116 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 2.3% Fat Kefir?
2.3% fat kefir is milk fermented with kefir grains, a culture traditionally associated with the Caucasus. It pours more readily than yoghurt and has a tangy, creamy taste, sometimes with a gentle fizz. In its region of origin it is enjoyed as a drink alongside meals; elsewhere, including in English-speaking households, it is often served chilled at breakfast or between meals, or blended with fruit and oats.
It provides protein and calcium, along with the live cultures characteristic of kefir, making it an easy addition to a balanced meal. Drink it plain for a simple option, or use it in a smoothie in place of milk. If you prefer a less tart taste, pair it with ripe fruit rather than adding sweetener.
How Nutritious Is 2.3% Fat Kefir?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 2.3% Fat Kefir Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 2.3% Fat Kefir Contain Allergens?
Contains these allergens:
Which Diets Is 2.3% Fat Kefir Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
2.3% Fat Kefir Fat Profile
SATURATED
3g
MONOUNSATURATED
1.3g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.