1 cup (medium) of Kefir (Plain, Unsweetened) (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 9.6 g of carbs, 7.9 g of protein, 3.6 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Kefir (Plain, Unsweetened)?

Kefir (plain, unsweetened) is a fermented milk drink traditionally associated with the Caucasus, made by culturing milk with kefir grains. It pours more readily than yoghurt and has a tangy, refreshing taste with a gently creamy texture. It is commonly served chilled, either on its own or alongside breakfast; you can also blend it with fruit or pour it over oats. In Turkey, plain kefir is often enjoyed as a drink between meals as well.

It provides protein and calcium, and its natural milk sugars mean “unsweetened” does not mean sugar-free. The plain version is useful when you want to control added sweetness: pair it with fresh fruit for a simple breakfast or snack, or use it in place of some of the milk in a smoothie.

Kefir (Plain, Unsweetened) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

3.3g

· 7% DV

Fat

1.5g

· 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 37% · Protein 31% · Fat 32%

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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

Potassium ⭐

150mg · 4% DV

How Nutritious Is Kefir (Plain, Unsweetened)?

Nutrient density

High

70/ 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

39/ 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 (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.

How to Burn Off Kefir (Plain, Unsweetened)

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

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.

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Frequently Asked Questions About Kefir (Plain, Unsweetened)

What is plain, unsweetened kefir?

Plain, unsweetened kefir is a tangy, pourable fermented milk drink made using kefir cultures. Those cultures contain bacteria and yeasts, which ferment the milk and give kefir its characteristic sour taste and slightly thick texture.

Is plain, unsweetened kefir good for gut health?

Plain, unsweetened kefir contains live microorganisms that may support a diverse gut microbiota. It is a fermented food, not a treatment for digestive conditions, and its effects can vary from person to person.

Can people with lactose intolerance drink plain, unsweetened kefir?

Some people with lactose intolerance tolerate plain, unsweetened kefir better than regular milk because fermentation reduces some of the lactose. Kefir is not necessarily lactose-free, so tolerance varies and symptoms are possible.

How is plain, unsweetened kefir different from yogurt?

Plain, unsweetened kefir is usually drinkable and fermented with a community of bacteria and yeasts. Yogurt is generally thicker and made with different cultures, so the two foods have distinct textures and fermentation profiles.

Can you drink plain, unsweetened kefir every day?

Yes, most people can include plain, unsweetened kefir in their daily diet. If you are new to fermented dairy, start with a small serving, since it may cause gas or bloating in some people.

How do you make plain, unsweetened kefir at home?

Add kefir grains to milk in a clean jar and cover it loosely so air can circulate. Once the milk becomes tangy and thicker, strain out the grains and chill the kefir before drinking.

When is the best time to drink plain, unsweetened kefir?

There is no proven best time to drink plain, unsweetened kefir; it can be enjoyed with a meal or as a snack. If it bothers your stomach, try having it with food rather than on an empty stomach.

Does plain, unsweetened kefir help with weight loss?

Plain, unsweetened kefir does not cause weight loss by itself. Its protein can make it a satisfying snack, while choosing an unsweetened version avoids the added sugars found in some flavored kefir drinks.

Does plain, unsweetened kefir cause bloating?

It can cause bloating or gas in some people, particularly those who are sensitive to lactose or are not used to fermented foods. A smaller serving may be easier to tolerate.

How should opened plain, unsweetened kefir be stored?

Keep opened plain, unsweetened kefir tightly closed in the refrigerator and follow the package’s storage instructions. Do not leave it at room temperature for long; discard it if you notice mold, an unusual color, or a distinctly unpleasant smell.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026