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Kefir grains Calories
Probiotic starter culture used to ferment milk; low in calories and dense in live microorganisms.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Kefir grains (15 g) has 16 calories. That works out to 105 calories per 100 g. It contains 1.8 g of carbs, 0.5 g of protein, 0.2 g of fat and 0 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Kefir grains Nutrition Facts
Selected: 1 tablespoon (whole) · 15 g
16
KCAL / 15G
Carbs
1.8g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% 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 65% · Protein 18% · Fat 17%
Kefir grains nutrition facts table · 1 tablespoon (whole) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 16 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 5.25 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 0.5 g | 1% |
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 Tablespoon of Kefir grains?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 15 g | 16 kcal |
| 1 piece (small) | 3 g | 3 kcal |
| 1 teaspoon (whole) | 5 g | 5 kcal |
| 1 piece (medium) | 8 g | 8 kcal |
| 2 tablespoon (double) | 30 g | 32 kcal |
| 0.25 cup (quarter) | 40 g | 42 kcal |
| ½ cup (half) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 cup (whole) | 160 g | 168 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Kefir grains
What are kefir grains?
Kefir grains are living clusters of bacteria and yeasts that ferment milk; they are not cereal grains. They are a minimally processed starter culture, and you can reuse them to make successive batches of milk kefir.
How do you make kefir with kefir grains?
To make kefir with kefir grains, cover the grains with milk in a clean jar and leave it at room temperature to ferment. Strain the finished kefir and transfer the grains into fresh milk for the next batch.
Do you need to rinse kefir grains between batches?
No, you generally do not need to rinse kefir grains between batches. After straining, transfer them straight into fresh milk; rinsing can remove some of the microorganisms on their surface.
How do you store kefir grains between batches?
For a short break, keep kefir grains covered with milk in a closed container in the refrigerator. Strain them and add fresh milk when you are ready to use them again; extended storage can weaken their activity.
Can you freeze kefir grains?
Yes, kefir grains can be frozen, but they may not ferment normally as soon as they thaw. Strain them before freezing, then revive them with repeated batches of fresh milk before relying on them to make kefir.
Can you use kefir grains to ferment plant milk?
Kefir grains can ferment some plant milks, but they need the nutrients in dairy milk to stay active over time. If you use them with plant milk, periodically return them to dairy milk to maintain the culture.
Can you eat kefir grains?
Yes, kefir grains are edible, though their chewy, gelatinous texture is unusual. You can eat them after straining your kefir, but you do not need to consume them to benefit from the fermented drink.
How can you tell if kefir grains have gone bad?
Discard kefir grains if you see colored mold, notice a putrid smell, or find an unusual color change. Healthy grains are usually white or cream-colored and smell mildly sour; do not try to rescue a moldy culture.
Can you reuse kefir grains, or are they one-use?
Kefir grains are reusable, not single-use. Strain them from one batch and add them to fresh milk; with regular feeding and suitable conditions, the same culture can ferment many batches.
Are kefir grains the same as powdered kefir starter?
No, kefir grains are not the same as powdered kefir starter. Grains are a reusable living culture that can grow during fermentation, while many powdered starters are intended for a limited number of batches.
Kefir grains Vitamins & Minerals
Vitamins
B12
0.06µg · 3% DV
B2
0.03mg · 2% DV
Biotin
0.38µg · 1% DV
B5
0.05mg · 1% DV
Minerals
Phosphorus
14mg · 2% DV
Calcium
18mg · 2% DV
Selenium
0.38µg · 1% DV
Potassium ⭐
23mg · 1% DV
Sodium
5.25mg · 0% DV
Kefir grains Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kefir grains
To burn the 16 calories in 1 tablespoon (whole) (15 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 grains?
Kefir grains are the living starter culture used to ferment milk into kefir, a drink traditionally associated with the Caucasus. Despite the name, they are not cereal grains: they are small, rubbery clusters of bacteria and yeasts. They are usually strained out after fermentation and reused rather than eaten on their own.
The resulting kefir is tangy, lightly fizzy and often served chilled, at breakfast or as a snack; it can also be blended with fruit or poured over cereal. The grains themselves are best understood as a culture rather than a typical serving of food, and their nutritional character is less relevant than that of the kefir they produce. For a milder drink, ferment for less time and refrigerate it once it reaches the taste you like.
How Nutritious Is Kefir grains?
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 grains 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 grains Contain Allergens?
Contains these allergens:
Which Diets Is Kefir grains 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
Kefir grains Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.