1 cup (medium) of Low-fat mild kefir (240 g) has 103 calories. That works out to 43 calories per 100 g. It contains 11.5 g of carbs, 8.4 g of protein, 2.4 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Low-fat mild kefir?

Low-fat mild kefir is a drink made by fermenting milk with kefir cultures, traditionally associated with the Caucasus. It is pourable like a drinking yoghurt, with a gentle tang and a smooth, less rich taste than full-fat versions.

Enjoy it chilled on its own, pour it over cereal, or blend it with fruit for breakfast or a snack. In the Caucasus and across many countries where kefir is now common, it is often served as a simple everyday drink alongside meals. It provides protein and calcium, with 3.5 g of protein per 100 g. Its mild flavour also works well with oats or berries if you want a more filling option.

Low-fat mild kefir Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.8g

· 2% DV

Protein

3.5g

· 7% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 33% · Fat 22%

Low-fat mild kefir Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.17mg · 13% DV

0.3mg · 6% DV

Biotin

1.5µg · 5% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

15µg · 10% DV

Selenium

2µg · 4% DV

How Nutritious Is Low-fat mild kefir?

Nutrient density

Medium

58/ 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

41/ 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.

Low-fat mild kefir Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.4

Low

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

How to Burn Off Low-fat mild kefir

To burn the 43 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

Is Low-fat mild 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 Low-fat mild kefir 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 Low-fat mild 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

Low-fat mild kefir Fat Profile

SATURATED

0.65g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

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

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Foods Similar to Low-fat mild kefir

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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370 kcal

🥛

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64 kcal

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61 kcal

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Frequently Asked Questions About Low-fat mild kefir

What does low-fat mild kefir taste like?

Low-fat mild kefir tastes tangy but usually less sharp than traditional kefir, with a thin, drinkable texture. “Mild” describes its flavor, not necessarily a different fermentation method, so taste and thickness can vary by brand.

Is low-fat mild kefir good for gut health?

Low-fat mild kefir may support gut health because fermented kefir can contain live microorganisms. The cultures vary by product, and kefir is not a treatment for digestive conditions; check whether the package says it contains live cultures.

Can you use low-fat mild kefir instead of yogurt?

Yes, low-fat mild kefir can replace yogurt in smoothies, overnight oats, and some dressings. Because it is thinner and more tangy, use less liquid in a recipe or strain it if you need a thicker consistency.

Does low-fat mild kefir contain lactose?

Yes, low-fat mild kefir usually contains some lactose, although fermentation reduces some of the milk sugar. It is not automatically lactose-free; people with lactose intolerance may tolerate it differently from regular milk.

Can you drink low-fat mild kefir every day?

Yes, many people can drink low-fat mild kefir daily as part of their usual meals. Start with a smaller serving if you are new to fermented dairy, since the live cultures and acidity may initially feel unfamiliar.

Can low-fat mild kefir be used as a smoothie base?

Yes, low-fat mild kefir works well as a smoothie base and adds a lightly tangy flavor. Blend it with fruit, oats, or nut butter; add it near the end if you want a thicker, less foamy drink.

How should you store low-fat mild kefir after opening?

Keep opened low-fat mild kefir tightly closed in the refrigerator and follow the package’s guidance for how soon to finish it. Do not leave it at room temperature for extended periods, and discard it if you see mold or notice an unusual smell.

Can low-fat mild kefir be frozen?

Yes, low-fat mild kefir can be frozen, but thawing may separate it and make the texture grainy. Stir or blend it after thawing, and use it in a smoothie or cooking rather than expecting its original drinking texture.

Does low-fat mild kefir have live probiotics?

It may contain live cultures, but the strains and amounts depend on how the low-fat mild kefir was made and handled. Heat treatment after fermentation can reduce or eliminate live cultures, so the product label is the best guide.

Can you cook with low-fat mild kefir?

Yes, low-fat mild kefir can be used in pancakes, marinades, and salad dressings. Its acidity can tenderize meat and react with baking soda in some batters; avoid boiling it, which can make it separate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026