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High-protein kefir Calories
High-protein fermented milk drink
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein kefir (240 g) has 144 calories. That works out to 60 calories per 100 g. It contains 12 g of carbs, 16 g of protein, 4.8 g of fat and 0 g of fiber. Its 324 mg of Phosphorus covers 46% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
High-protein kefir Nutrition Facts
Selected: 1 cup (medium) · 240 g
144
KCAL / 240G
Carbs
12g
· 4% DV
Protein
16g
· 32% DV
Fat
4.8g
· 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 31% · Protein 41% · Fat 28%
High-protein kefir nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.19 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 16 g | 32% |
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 High-protein kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 144 kcal |
| 1 ounce (mini) | 30 g | 18 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 120 g | 72 kcal |
| 1 serving (medium) | 180 g | 108 kcal |
| 1 pack (small) | 200 g | 120 kcal |
| 1 bottle (small) | 250 g | 150 kcal |
| 1 bottle (medium) | 330 g | 198 kcal |
| 1 cup (large) | 360 g | 216 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About High-protein kefir
How is high-protein kefir made?
High-protein kefir is made by concentrating the milk, using milk with more protein, or adding milk protein before fermentation. The method varies by product, so its thickness and taste can differ from regular kefir.
Is high-protein kefir better than Greek yogurt for protein?
It can be, but the comparison depends on the specific products and serving sizes. High-protein kefir is drinkable and fermented, while Greek yogurt is spoonable; compare their nutrition information rather than assuming one always has more protein.
Does high-protein kefir contain probiotics?
High-protein kefir may contain live cultures because it is fermented, but not every product guarantees live microorganisms at the time you drink it. Heat treatment after fermentation can reduce or eliminate them.
Can people with lactose intolerance drink high-protein kefir?
Some people with lactose intolerance tolerate kefir, but high-protein kefir is not automatically lactose-free. Fermentation can reduce some lactose, while the remaining amount and individual tolerance vary; lactose-free versions are a separate option.
Is high-protein kefir good after a workout?
Yes, high-protein kefir can be a convenient post-workout snack because it supplies protein in a drinkable form. Pair it with fruit or oats if you also want carbohydrates after a longer or more demanding session.
Can you use high-protein kefir in a smoothie?
Yes, high-protein kefir works well as the liquid base for a smoothie. Blend it with fruit and other ingredients, and add it gradually if you prefer a thinner drink; avoid prolonged heating if you want to retain live cultures.
Can you make overnight oats with high-protein kefir?
Yes, you can use high-protein kefir instead of milk in overnight oats. Stir it with the oats and refrigerate overnight; the mixture may become tangier and thicker than oats made with milk.
Does high-protein kefir help with weight loss?
High-protein kefir can make a snack or meal more filling, which may help some people manage appetite. It does not cause weight loss by itself, and sweetened varieties can add substantial sugar to the meal.
How long does high-protein kefir last after opening?
Keep opened high-protein kefir refrigerated with the lid closed and follow the product’s storage and use-by instructions. Discard it if its smell, appearance, or texture changes unusually; do not leave it at room temperature for long.
Can you freeze high-protein kefir?
Yes, high-protein kefir can be frozen, but thawing may separate it or make the texture grainy. Stir or blend it after thawing, and use it in smoothies if the texture is no longer pleasant to drink plain.
High-protein kefir Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.46mg · 35% DV
B5
0.84mg · 17% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
324mg · 46% DV
Calcium
432mg · 43% DV
Iodine
34µg · 23% DV
Potassium ⭐
528mg · 16% DV
Sodium
132mg · 6% DV
High-protein kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein kefir
To burn the 144 calories in 1 cup (medium) (240 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 High-protein kefir?
High-protein kefir is a fermented milk drink made with kefir cultures, with more protein than conventional kefir. Kefir is traditionally associated with the Caucasus, and today it is sold in many countries as a ready-to-drink dairy option. Its texture is creamy, often thicker than milk, and its flavour is pleasantly tangy. Drink it chilled at breakfast or as a snack, or blend it with fruit and oats for a simple smoothie. It provides protein alongside milk’s natural carbohydrates; choose a plain version if you want to keep the drink less sweet, and add fresh fruit to suit your taste.
How Nutritious Is High-protein 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 High-protein kefir Processed?
NOVA 3
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 High-protein kefir Contain Allergens?
Contains these allergens:
Which Diets Is High-protein 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
— Not suitable
Low FODMAP
— Not suitable
High-protein kefir Fat Profile
SATURATED
3.12g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.