1 cup (medium) of Homemade kefir (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 9.6 g of carbs, 7.9 g of protein, 3.8 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Homemade kefir Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

3.3g

· 7% DV

Fat

1.6g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 37% · Protein 30% · Fat 33%

Homemade kefir Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.38mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Homemade kefir?

Nutrient density

High

65/ 100

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

39/ 100

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.

Homemade kefir Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Homemade kefir

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Homemade 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 Homemade kefir Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Homemade kefir Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Homemade kefir Fat Profile

SATURATED

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Homemade kefir

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Homemade kefir vs Cheddar Cheese347 kcal fewer per 100 g

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Homemade kefir vs Tulum Cheese315 kcal fewer per 100 g

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Homemade kefir vs Milk9 kcal fewer per 100 g

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Foods Similar to Homemade kefir

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Homemade kefir

What is the practical difference between homemade kefir and yogurt?

Homemade kefir is usually thinner and more drinkable, with a tangier taste. It also uses a different mix of cultures, so people often notice a different digestion experience compared with yogurt.

Can homemade kefir be consumed on an empty stomach?

Many people tolerate it well on an empty stomach, but its acidity may feel uncomfortable if you have a sensitive stomach. If you are new to it, start with a small serving and see how you feel.

Is homemade kefir better before or after a workout?

It can work at either time depending on the meal around it. Before training, it is often better paired with an easy carbohydrate source like fruit; after training, its protein makes it a useful part of a recovery snack.

Can homemade kefir be taken with coffee or tea?

Yes, but some people find acidic dairy alongside hot drinks less comfortable for digestion. If it does not sit well for you, have them at separate times.

How can you tell if homemade kefir has gone bad?

A foul smell, visible mold, unusual discoloration, or excessive pressure buildup are warning signs. A sour taste is normal, but anything that smells or looks clearly off should be discarded.

Can homemade kefir be frozen?

Yes, but freezing can separate the texture and make it grainier after thawing. It is often better used in smoothies, soups, or cooked recipes once defrosted.

Is homemade kefir better on its own or with food?

Both can work. On its own it is convenient, while pairing it with oats, fruit, or seeds can make it more filling and balanced.

Does heating homemade kefir reduce its benefits?

High heat can reduce its live fermentation activity and change the flavor. That is why it is usually best used cold or added after cooking rather than boiled.

Can people with lactose sensitivity tolerate homemade kefir more easily?

Some people find kefir easier to tolerate than milk because fermentation changes how it behaves in digestion. However, it is still a dairy food, so it is not suitable for people with a milk allergy and should be tested carefully if you are sensitive.

Is it okay to drink homemade kefir every day?

For many people, yes, as long as it fits comfortably into their overall diet. A small, consistent amount is usually easier to tolerate than suddenly drinking a lot.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026