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Kefir 3% Calories
Probiotic, medium-fat fermented dairy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kefir 3% (250 g) has 143 calories. That works out to 57 calories per 100 g. It contains 11.3 g of carbs, 8.3 g of protein, 7.5 g of fat and 0 g of fiber. Its 1 µg of B12 covers 42% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Kefir 3% Nutrition Facts
Selected: 1 cup (medium) · 250 g
143
KCAL / 250G
Carbs
11.3g
· 4% DV
Protein
8.3g
· 17% DV
Fat
7.5g
· 10% 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 23% · Fat 46%
Kefir 3% nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 4.75 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.3 g | 17% |
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 Kefir 3%?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 143 kcal |
| 100 g | 100 g | 57 kcal |
| 1 serving (small) | 150 g | 86 kcal |
| 1 cup (small) | 200 g | 114 kcal |
| 1 cup (large) | 300 g | 171 kcal |
| 1 bottle (medium) | 330 g | 188 kcal |
| 1 serving (large) | 400 g | 228 kcal |
| 1 bottle (large) | 500 g | 285 kcal |
| 1 pack (jumbo) | 1000 g | 570 kcal |
Calculated from 57 calories per 100 g.
Frequently Asked Questions About Kefir 3%
What is kefir 3%?
Kefir 3% is a fermented milk drink made by culturing milk with kefir cultures. It has a tangy taste and a pourable texture, and contains live microorganisms when those cultures remain active.
Is kefir 3% better for you than yogurt?
Neither kefir 3% nor yogurt is universally better; they are made with different cultures and have distinct textures and tastes. Kefir is usually drinkable and may contain a broader mix of live microbes, depending on how it is made.
Can people with lactose intolerance drink kefir 3%?
Some people with lactose intolerance tolerate kefir 3% better than milk because fermentation reduces some lactose, but it does not remove all of it. Start with a small serving and avoid it if it triggers symptoms.
Can you heat kefir 3%?
Yes, you can heat kefir 3% in a recipe, but high heat can reduce or destroy its live cultures. For a warm sauce or soup, stir it in off the heat to help prevent curdling.
Does kefir 3% contain alcohol?
Yes, fermentation can produce a small amount of alcohol in kefir 3%; the amount varies with the product and fermentation conditions. It is not typically treated as an alcoholic drink, but it is not necessarily alcohol-free.
Can you make kefir 3% with kefir grains?
Yes, kefir 3% can be made by fermenting milk with milk-kefir grains, then straining the grains out. Use clean equipment and refrigerate the finished drink; fermentation time affects its tang and texture.
How can you tell if kefir 3% has gone bad?
Kefir 3% may naturally smell tangy and separate slightly, so those signs alone do not mean it has spoiled. Discard it if you see mold, notice an unusual foul odor, or find the package damaged or far past its date.
Can you drink kefir 3% on an empty stomach?
Yes, most people can drink kefir 3% on an empty stomach, but there is no special benefit to doing so. If it causes discomfort, have it with food or choose another time.
Can you use kefir 3% in smoothies?
Yes, kefir 3% works well as the liquid base for a smoothie. Blend it with fruit or oats, and add it near the end or avoid prolonged heating if you want to preserve its live cultures.
Does kefir 3% help with weight loss?
No, kefir 3% does not cause weight loss on its own. Its protein may make it a satisfying drink or snack, but weight change depends on overall eating and activity patterns.
Kefir 3% Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B2
0.45mg · 35% DV
Biotin
8.75µg · 29% DV
B5
0.88mg · 18% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
300mg · 30% DV
Iodine
40µg · 27% DV
Selenium
6.25µg · 11% DV
Potassium ⭐
375mg · 11% DV
Sodium
100mg · 4% DV
Kefir 3% Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir 3%
To burn the 143 calories in 1 cup (medium) (250 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 Kefir 3%?
Kefir 3% is a tangy fermented milk drink traditionally associated with the Caucasus, made by culturing milk with kefir grains. It is thinner than yoghurt, with a gently fizzy or yeasty edge that can vary between batches. It is usually enjoyed chilled, straight from a glass, or poured over cereal and blended into smoothies; in Turkey and elsewhere, it also makes an easy breakfast or snack.
With moderate fat and some protein, it is a more substantial choice than many drinks, while still being light and pourable. Its tartness pairs well with berries, banana or oats. Choose a plain version if you want to keep added sugar low, and shake it gently if the texture has separated.
How Nutritious Is Kefir 3%?
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 Kefir 3% 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 3% Contain Allergens?
Contains these allergens:
Which Diets Is Kefir 3% 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 3% Fat Profile
SATURATED
4.75g
MONOUNSATURATED
2g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 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.