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Nonfat kefir Calories
Probiotic, high-protein, fat-free fermented milk drink
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Nonfat kefir (240 g) has 89 calories. That works out to 37 calories per 100 g. It contains 11.8 g of carbs, 8.2 g of protein, 0.2 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 45% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Nonfat kefir Nutrition Facts
Selected: 1 cup (medium) · 240 g
89
KCAL / 240G
Carbs
11.8g
· 4% DV
Protein
8.2g
· 16% 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 58% · Protein 40% · Fat 2%
Nonfat kefir nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 11.8 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.2 g | 16% |
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 Nonfat kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 89 kcal |
| 1 ounce (mini) | 30 g | 11 kcal |
| 100 g | 100 g | 37 kcal |
| 1 cup (half) | 120 g | 44 kcal |
| 1 cup (small) | 180 g | 67 kcal |
| 1 serving (medium) | 200 g | 74 kcal |
| 1 bottle (small) | 250 g | 93 kcal |
| 1 cup (large) | 300 g | 111 kcal |
| 1 bottle (medium) | 500 g | 185 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Nonfat kefir
What are the benefits of drinking nonfat kefir?
Nonfat kefir can provide live cultures, and some people find fermented dairy easier to digest than milk. Its cultures do not make it a treatment for digestive problems, and products differ in whether they contain live cultures.
Can you drink nonfat kefir every day?
Yes, most people who tolerate dairy can drink nonfat kefir daily. If it is new to you, start with a small serving, since kefir can cause gas or bloating in some people.
Is nonfat kefir suitable for people with lactose intolerance?
Some people with lactose intolerance tolerate nonfat kefir better than milk because fermentation reduces some lactose. It is not lactose-free, though, so symptoms can still occur.
Does nonfat kefir help with weight loss?
Nonfat kefir can be a filling snack, but drinking it does not cause weight loss on its own. Plain kefir is a practical choice if you want to avoid the added sugar found in many flavored versions.
Is nonfat kefir better than regular kefir?
Nonfat kefir has less fat than whole-milk kefir, while both can be fermented with similar cultures. Whole-milk kefir may feel richer and more satisfying; the better choice depends on your taste and dietary needs.
Can you use nonfat kefir instead of buttermilk?
Yes, plain nonfat kefir can usually replace buttermilk in pancakes, muffins, and marinades. It is tangy and pourable, though its thinner texture may slightly change the consistency of a recipe.
Does heating nonfat kefir kill its probiotics?
Yes, high heat can kill many of the live cultures in nonfat kefir. For a cold drink or to retain more live cultures in a dish, stir it in after cooking rather than boiling it.
Why does nonfat kefir taste sour?
Nonfat kefir tastes tangy because its cultures ferment milk sugars and produce lactic acid. A sharply unpleasant smell, mold, or unexpected texture is different from normal tartness and means you should discard it.
Can nonfat kefir cause bloating or diarrhea?
Yes, nonfat kefir can cause bloating or loose stools, especially if you are sensitive to lactose or have a large serving. Try less or stop drinking it if symptoms persist.
How should you store nonfat kefir after opening?
Keep opened nonfat kefir refrigerated with the lid tightly closed, and follow the package’s use-by guidance. Discard it if you see mold or notice an unusual smell or appearance.
Nonfat kefir Vitamins & Minerals
Vitamins
B12
1.08µg · 45% DV
B2
0.41mg · 32% DV
B5
0.84mg · 17% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
22µg · 15% DV
Selenium
7.2µg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
108mg · 5% DV
Nonfat kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nonfat kefir
To burn the 89 calories in 1 cup (medium) (240 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 Nonfat kefir?
Nonfat kefir is a fermented milk drink made by culturing skimmed milk, traditionally associated with the Caucasus. It has a clean, tangy taste and a pourable texture, thinner than yogurt. Enjoy it chilled on its own, stir it into smoothies, or pour it over cereal or oats; in places where kefir is a familiar staple, it is often served at breakfast or as a quick snack.
It is naturally very low in fat and provides protein, making it a light dairy option. Choose it plain to keep the flavour tart, or pair it with fruit and oats for a more substantial breakfast.
How Nutritious Is Nonfat 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.
Is Nonfat 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 Nonfat kefir Contain Allergens?
Contains these allergens:
Which Diets Is Nonfat kefir 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
Nonfat kefir Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.