Categories ▾Tools ▾Food Guide Compare Blog

🥛

●Low GI

Kefir (Plain, Unsweetened) Calories

Probiotic, low sugar, source of protein and calcium

CALORIES

55kcal

30low

POTASSIUM

150mg

FIBER

Kefir (Plain, Unsweetened) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 37%

Protein

3.3g

· 31%

Fat

1.5g

· 32%

Fiber

Kefir (Plain, Unsweetened) Vitamins & Minerals

Vitamins

B12

0.38µg · 16% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.38mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Selenium

2.5µg · 5% DV

Kefir (Plain, Unsweetened) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Kefir (Plain, 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 (Plain, Unsweetened) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kefir (Plain, Unsweetened) 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, Unsweetened) Fat Profile

SATURATED

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

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

Foods Similar to Kefir (Plain, Unsweetened)

🥛

3% fat milk

61 kcal

🧀

Semi-hard cheese

356 kcal

🧀

High-protein Kashar cheese

320 kcal

🥣

Fruit quark yogurt

68 kcal

🥛

1% milk

42 kcal

🧀

Grilled halloumi

321 kcal

🥛

Drinkable quark

72 kcal

🧀

Semi-skimmed white cheese

220 kcal

Kefir (Plain, Unsweetened) — Frequently Asked Questions

How many calories and how much protein are in plain unsweetened kefir?

Per 100 g, plain unsweetened kefir provides 55 calories and 3.3 g of protein. It also contains 4 g of carbs and 1.5 g of fat.

Is plain unsweetened kefir diet-friendly, and is its glycemic index low?

With a glycemic index of 30, it is a low-GI option. It fits omnivore, vegetarian, Mediterranean, and flexitarian diets, but it contains dairy as an allergen.

Have another question about Kefir (Plain, Unsweetened)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.