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Kefir Calories
Probiotic, fermented dairy, high calcium and protein
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Kefir (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 8 g of carbs, 6.6 g of protein, 3.2 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Kefir?
Kefir is a fermented milk drink traditionally associated with the North Caucasus, made by culturing milk with kefir grains. It has a gently tangy flavour and a smooth, pourable consistency, usually thinner than yoghurt. The exact taste and thickness vary with the milk and fermentation time.
It is commonly served chilled, either plain or blended with fruit, and can be enjoyed at breakfast or as a snack. Its fermented nature and protein content make it a nourishing dairy choice; it provides 3.3 g of protein per 100 g. For a simple, lighter option, drink it plain, or pair it with oats or fresh fruit for a more filling snack.
Kefir Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
4g
· 1% DV
Protein
3.3g
· 7% DV
Fat
1.6g
· 2% 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 37% · Protein 30% · Fat 33%
Kefir Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.17mg · 13% DV
Biotin
3.5µg · 12% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2.5µg · 5% DV
How Nutritious Is 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.
Kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir
To burn the 55 calories in 100 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.
Is 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 Kefir Contain Allergens?
Contains these allergens:
Which Diets Is 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
Kefir Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Compare Kefir
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Frequently Asked Questions About Kefir
What is kefir?
Kefir is a fermented milk drink made with a culture of bacteria and yeasts. It is usually thinner and tangier than yogurt, and may contain live cultures when sold or served.
Is kefir good for gut health?
Kefir contains live microorganisms that may support a diverse gut microbiota. Its effects vary, and it is not a treatment for digestive conditions; choose it as a food rather than a substitute for medical care.
How is kefir different from yogurt?
Kefir is fermented with both bacteria and yeasts, while yogurt is generally made with bacterial cultures alone. Kefir is usually pourable and can taste slightly fizzy; yogurt is typically thicker and milder.
How do you make kefir at home?
To make kefir, add kefir grains to milk in a clean jar and let it ferment at room temperature. Strain out the grains when it tastes as tangy as you like, then refrigerate the finished drink.
Does kefir contain lactose?
Yes, milk kefir can still contain lactose, although fermentation breaks down some of it. Some people with lactose intolerance tolerate kefir better than milk, but anyone who develops symptoms should avoid it or seek individualized advice.
Can you drink kefir every day?
Yes, most people can include kefir in their daily diet. If you are new to fermented dairy, start with a small amount, since it may cause gas or bloating in some people. Unsweetened kefir avoids added sugar.
When is the best time to drink kefir?
There is no proven best time to drink kefir. Have it with breakfast, as a snack, or alongside a meal; if it bothers your stomach on an empty stomach, drink it with food instead.
What does kefir taste like?
Kefir tastes tangy and mildly sour, with a thinner texture than yogurt. Fermentation can give it a slight fizz. The flavor varies with how long it has fermented and whether fruit or sweeteners have been added.
Can you freeze kefir?
Yes, you can freeze kefir, but thawing may separate the liquid and change its texture. Thaw it in the refrigerator and stir or shake it well before using; it may work better in smoothies or cooking afterward.
Does kefir help with weight loss?
Kefir does not cause weight loss by itself. Its protein can make a snack or meal more filling, but sweetened versions add sugar. Use plain kefir as one part of a balanced eating pattern if you are managing your weight.
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Nutrition data compiled from USDA FoodData Central and scientific sources.