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Kefir (Plain) Calories
Probiotic, source of calcium and protein, aids digestion
CALORIES
GI
POTASSIUM
FIBER
Kefir (Plain) Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
4g
· 37%
Protein
3.3g
· 30%
Fat
1.6g
· 33%
Fiber
0g
Kefir (Plain) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.17mg · 13% DV
Biotin
3.5µg · 12% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Selenium
2.5µg · 5% DV
Kefir (Plain) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Kefir (Plain) 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 (Plain) Contain Allergens?
Contains these allergens:
Which Diets Is Kefir (Plain) 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 (Plain) Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Kefir (Plain)
Kefir (Plain) — Frequently Asked Questions
What is the main difference between kefir and yogurt?
Kefir is usually thinner and is fermented with a wider mix of bacteria and yeasts. That gives it a tangier taste and sometimes a lightly fizzy texture.
Is plain kefir better on an empty stomach or with meals?
Either can work, depending on personal tolerance. People with sensitive digestion may find it more comfortable with food or after a meal.
Is kefir better before or after a workout?
It can fit either time, but tolerance matters. After training, it is often easier to use as part of a snack with fruit, oats, or other carbohydrate sources.
Does heating kefir reduce its benefits?
High heat can reduce or destroy live cultures formed during fermentation. If you want those cultures, use kefir cold or only gently warmed rather than boiled.
Can kefir be taken with coffee or tea?
Yes, but mixing it into very hot drinks is not ideal if you want to preserve live cultures. Having them separately is usually the better option.
How long does kefir keep once opened?
It should be refrigerated after opening and used according to the package date and storage guidance. If the smell, taste, or texture changes noticeably, it is safer not to drink it.
Can plain kefir be frozen?
Yes, but freezing can change the texture and cause separation after thawing. Thawed kefir is often better used in smoothies or cooking than for drinking straight.
Is kefir easier to tolerate than milk for people with lactose sensitivity?
Some people tolerate kefir better than milk because fermentation breaks down part of the lactose. Tolerance still varies, so it is best to try a small amount first if you are sensitive.
What pairs well with plain kefir?
Fruit, oats, chia seeds, nuts, and seeds all work well with plain kefir. These combinations can make it more filling and turn it into a balanced snack or breakfast.
Who should be careful with kefir?
Anyone with a dairy allergy should avoid it because it contains milk. People with very sensitive digestion or certain medical conditions may also want individual advice before using it regularly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.