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Goat kefir Calories
Probiotic, high protein, low lactose
CALORIES
GI
POTASSIUM
FIBER
Goat kefir Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
4.5g
· 29%
Protein
3.7g
· 24%
Fat
3.2g
· 47%
Fiber
0g
Goat kefir Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.18mg · 14% DV
Biotin
2.5µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
7µg · 5% DV
Selenium
2.5µg · 5% DV
Goat kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Goat 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 Goat kefir Contain Allergens?
Contains these allergens:
Which Diets Is Goat kefir Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Goat kefir Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Goat kefir
Goat kefir — Frequently Asked Questions
How is goat kefir different from cow's milk kefir?
Goat kefir usually has a tangier, more distinctive flavour and may be thinner in texture. Some people find goat milk products easier to tolerate, but digestive comfort varies from person to person.
Can people with lactose intolerance drink goat kefir?
Fermentation reduces some lactose, but goat kefir is not lactose-free. People with lactose intolerance should start with a small amount and avoid it if symptoms occur; those with significant intolerance should seek individual advice.
Is goat kefir safe for someone with a milk allergy?
No. Goat milk proteins can cross-react with cow's milk proteins, so goat kefir is not considered a safe substitute for people with a dairy or milk-protein allergy.
When is the best time to drink goat kefir?
It can work as part of breakfast, a snack, or a post-workout meal. If you are new to fermented foods or have a sensitive stomach, try it with food first rather than on an empty stomach.
Can you drink goat kefir before bed?
Yes, it can be a light evening option with protein. However, its tangy acidity may aggravate reflux or indigestion in some people, so an earlier serving may be more comfortable.
What happens if goat kefir is heated?
High heat can reduce the live cultures in kefir and may cause it to separate or curdle. For warm dishes, stir it in after cooking rather than boiling it.
What can you mix with goat kefir?
It works well in smoothies with berries, banana, cinnamon, oats, or unsweetened nut butter. Fruit can soften its tangy taste, while heavily sweetened syrups can turn it into a much sweeter drink.
How should opened goat kefir be stored?
Keep it tightly closed in the refrigerator and use it promptly after opening, following the label guidance. Discard it if you notice mould, strong off-odours, unusual fizzing, or major texture changes.
Can goat kefir be frozen?
It can be frozen, but it often separates and becomes grainy after thawing. Thawed kefir is usually better blended into smoothies or used in cooking than consumed as a plain drink.
Can you have goat kefir while taking antibiotics?
Goat kefir can generally be consumed as a food while taking antibiotics, although separating it from the dose by a few hours is a practical option. People who are immunocompromised or receiving complex treatment should ask their clinician about live-culture foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.