1 cup (medium) of Kefir (Lactose-Free, Unsweetened) (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 8 g of carbs, 6.4 g of protein, 2.4 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Kefir (Lactose-Free, Unsweetened)?

Kefir (Lactose-Free, Unsweetened) is milk fermented with kefir grains, with the lactose broken down and no sugar added. Kefir has roots in the Caucasus and is now enjoyed in many countries, both homemade and sold ready to drink.

Its gently tangy, refreshing taste and pourable, slightly thick texture make it easy to drink chilled. Have it at breakfast, blend or stir it with oats and fruit, or pour a glass for a simple snack. It provides protein, with 3.2 g per 100 g, and its unsweetened character lets the natural tartness come through. For a more filling option, pair it with oats; ripe fruit can add sweetness without needing extra sweetener.

Kefir (Lactose-Free, Unsweetened) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

3.2g

· 6% DV

Fat

1.2g

· 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 40% · Protein 32% · Fat 28%

Kefir (Lactose-Free, Unsweetened) Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

1.5µg · 5% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

8µg · 5% DV

Selenium

2.5µg · 5% DV

How Nutritious Is Kefir (Lactose-Free, Unsweetened)?

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

40/ 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.

Kefir (Lactose-Free, Unsweetened) 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 Kefir (Lactose-Free, Unsweetened)

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Kefir (Lactose-Free, Unsweetened) 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 (Lactose-Free, Unsweetened) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kefir (Lactose-Free, Unsweetened) 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 (Lactose-Free, Unsweetened) Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

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

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Frequently Asked Questions About Kefir (Lactose-Free, Unsweetened)

Is unsweetened lactose-free kefir good for you?

Yes, unsweetened lactose-free kefir provides protein and may contain live cultures. “Unsweetened” means no sugar has been added; it does not necessarily mean the drink contains no naturally occurring sugars from milk.

Can people with lactose intolerance drink unsweetened lactose-free kefir?

Usually, yes. The lactose in unsweetened lactose-free kefir has been broken down or removed, so many people with lactose intolerance find it easier to tolerate than regular kefir. Individual sensitivity can still vary.

Does unsweetened lactose-free kefir contain probiotics?

Yes, unsweetened lactose-free kefir made with live cultures can contain probiotic microorganisms. Removing or breaking down lactose does not remove the cultures, though a product that is heat-treated after fermentation may not retain live cultures.

Does unsweetened lactose-free kefir contain sugar?

Yes, it can contain naturally occurring milk sugars even when no sugar has been added. In lactose-free kefir, lactase breaks lactose into simpler sugars, which can also make the drink taste slightly sweeter.

How is unsweetened lactose-free kefir different from regular kefir?

The main difference is the lactose: it is broken down or removed in unsweetened lactose-free kefir, while regular kefir can retain some. Both are fermented milk drinks and may contain live cultures.

Can you drink unsweetened lactose-free kefir every day?

Yes, most people can drink unsweetened lactose-free kefir daily. Start with a serving and notice how your digestion responds; use it as part of a varied diet rather than as a replacement for a range of foods.

Does unsweetened lactose-free kefir help with weight loss?

No, unsweetened lactose-free kefir does not cause weight loss on its own. Its protein can make it a satisfying addition to a meal, but no single drink determines whether you lose weight.

Can you use unsweetened lactose-free kefir in smoothies or cooking?

Yes, unsweetened lactose-free kefir works in smoothies, dressings, and cold sauces. It can split if boiled or exposed to high heat, so stir it into warm dishes near the end rather than cooking it vigorously.

How long does unsweetened lactose-free kefir last after opening?

Keep unsweetened lactose-free kefir tightly closed in the refrigerator and follow the package’s guidance for use after opening. Discard it if you notice mold, an unusual smell, or a swollen container.

Can you freeze unsweetened lactose-free kefir?

Yes, you can freeze unsweetened lactose-free kefir, but thawing may leave it separated or grainy. Stir it well after thawing and use it soon; its texture may work better in a smoothie than in a glass.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026