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Lactose-free unsweetened kefir Calories
Probiotic, lactose-free, unsweetened, low calorie, protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lactose-free unsweetened kefir (200 g) has 80 calories. That works out to 40 calories per 100 g. It contains 8 g of carbs, 6.6 g of protein, 2 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Lactose-free unsweetened kefir Nutrition Facts
Selected: 1 cup (medium) · 200 g
80
KCAL / 200G
Carbs
8g
· 3% DV
Protein
6.6g
· 13% DV
Fat
2g
· 3% 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 42% · Protein 35% · Fat 23%
Lactose-free unsweetened kefir nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
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 Lactose-free unsweetened kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 80 kcal |
| 100 g | 100 g | 40 kcal |
| 1 cup (small) | 100 g | 40 kcal |
| 1 serving (small) | 150 g | 60 kcal |
| 1 pack (small) | 180 g | 72 kcal |
| 1 cup (large) | 250 g | 100 kcal |
| 1 serving (large) | 250 g | 100 kcal |
| 1 bottle (medium) | 330 g | 132 kcal |
| 1 pack (large) | 400 g | 160 kcal |
| 1 bottle (large) | 500 g | 200 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Lactose-free unsweetened kefir
Is lactose-free unsweetened kefir good for gut health?
It can support gut health if it contains live cultures, which are produced during fermentation. The effect varies between people and products, and lactose-free unsweetened kefir is not a treatment for digestive disease.
Can people with lactose intolerance drink lactose-free unsweetened kefir?
Often, yes: the lactose is usually broken down with the enzyme lactase, making the kefir easier to tolerate. It still contains milk proteins, so it is not suitable for someone with a milk allergy.
Does lactose-free unsweetened kefir contain sugar?
It has no added sugar, but it can still contain naturally occurring milk carbohydrates. Lactase breaks lactose into glucose and galactose, which is why lactose-free unsweetened kefir may taste sweet despite having no sweetener added.
Does lactose-free unsweetened kefir contain live probiotics?
It may contain live cultures from fermentation, but the amount and types vary. Processing after fermentation, including heat treatment, can reduce live cultures, so the product’s culture information is useful if you specifically want them.
How is lactose-free unsweetened kefir different from regular kefir?
Lactose-free unsweetened kefir has had its lactose broken down, while regular kefir may retain some. Both are fermented milk drinks, but the lactose-free version can taste sweeter even without added sugar.
Can you add lactose-free unsweetened kefir to a smoothie?
Yes. Blend lactose-free unsweetened kefir with fruit for a creamy smoothie, or add oats for a more filling texture. Its mild tartness pairs well with berries, banana, and other naturally sweet fruit.
Can you cook with lactose-free unsweetened kefir?
Yes, it can add tang and moisture to batters, marinades, and sauces. Avoid boiling it in a sauce, because high heat can make kefir separate and may reduce the live cultures.
Can lactose-free unsweetened kefir be frozen?
Yes, but freezing may separate the liquid and solids and make the texture less smooth after thawing. Thaw it in the refrigerator and stir or shake it well; freezing may also reduce live-culture activity.
How long does lactose-free unsweetened kefir last after opening?
Keep it sealed in the refrigerator after opening and follow the storage instructions on its package. Use it promptly, and discard it if it develops an unusual smell, appearance, or taste.
Can people with diabetes drink lactose-free unsweetened kefir?
Often, yes, but lactose-free unsweetened kefir still contains carbohydrates that can affect blood glucose. Portion size and individual glucose responses matter; ask your diabetes care team how to fit it into your eating plan.
Lactose-free unsweetened kefir Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.36mg · 28% DV
B5
1mg · 20% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
20µg · 13% DV
Zinc
1mg · 9% DV
Potassium ⭐
300mg · 9% DV
Sodium
100mg · 4% DV
Lactose-free unsweetened kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lactose-free unsweetened kefir
To burn the 80 calories in 1 cup (medium) (200 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 Lactose-free unsweetened kefir?
Lactose-free unsweetened kefir is a cultured milk drink traditionally associated with the Caucasus, made by fermenting milk with kefir cultures. In this version, the lactose has been broken down and no sugar is added, leaving its characteristic tang intact.
It is lightly tart and refreshing, with a smooth, pourable texture a little thicker than milk. Across the regions where kefir is familiar, it is commonly served chilled at breakfast or as a snack; elsewhere, it also works well in a smoothie or alongside oats and fruit. It offers protein while remaining a relatively light drink: a 100 g serving has 40 calories and 3.3 g of protein. Choose it plain when you want kefir without added sweetness.
How Nutritious Is Lactose-free unsweetened 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 Lactose-free unsweetened 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 Lactose-free unsweetened kefir Contain Allergens?
No known major allergens
Which Diets Is Lactose-free unsweetened 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
Lactose-free unsweetened kefir Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.