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Low-fat unsweetened kefir Calories
Probiotic, low-fat, unsweetened, protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat unsweetened kefir (240 g) has 98 calories. That works out to 41 calories per 100 g. It contains 10.8 g of carbs, 8.2 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.
Low-fat unsweetened kefir Nutrition Facts
Selected: 1 cup (medium) · 240 g
98
KCAL / 240G
Carbs
10.8g
· 4% DV
Protein
8.2g
· 16% DV
Fat
2.4g
· 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 44% · Protein 34% · Fat 22%
Low-fat unsweetened kefir nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.2 g | 16% |
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 Low-fat unsweetened kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 98 kcal |
| 1 tablespoon (medium) | 15 g | 6 kcal |
| 100 g | 100 g | 41 kcal |
| 1 cup (small) | 180 g | 74 kcal |
| 1 pack (small) | 200 g | 82 kcal |
| 1 serving (medium) | 250 g | 103 kcal |
| 1 cup (large) | 300 g | 123 kcal |
| 1 bottle (medium) | 330 g | 135 kcal |
| 1 pack (large) | 400 g | 164 kcal |
| 1 bottle (large) | 500 g | 205 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About Low-fat unsweetened kefir
What is low-fat unsweetened kefir, and how is it made?
Low-fat unsweetened kefir is a fermented milk drink made by adding kefir cultures to milk with some of its fat removed. “Unsweetened” means no sugar has been added; the finished drink can still contain naturally occurring milk sugar, or lactose.
How is low-fat unsweetened kefir different from yogurt?
Low-fat unsweetened kefir is usually thinner and tangier than yogurt. Its cultures may include yeasts as well as bacteria, which can give it a slight fizz; yogurt is typically thicker and is fermented mainly with bacterial cultures.
Does low-fat unsweetened kefir contain sugar?
Yes, it can contain lactose, the naturally occurring sugar in milk, even though no sugar has been added. “Unsweetened” describes the absence of added sweetener, not necessarily zero total sugar.
Is low-fat unsweetened kefir lactose-free?
No, low-fat unsweetened kefir is not necessarily lactose-free. Fermentation can reduce some of the lactose, but the amount varies by product; if you are lactose-sensitive, try a small serving and see how you tolerate it.
Is low-fat unsweetened kefir good for gut health?
The live cultures in low-fat unsweetened kefir may support a healthy gut microbiome. Responses vary, and kefir is not a treatment for digestive disorders; it works best as one part of a varied diet.
Can low-fat unsweetened kefir help with weight loss?
Low-fat unsweetened kefir does not cause weight loss on its own. Its protein and lack of added sugar may make it a useful choice in a weight-management eating pattern, especially when it replaces a less filling sweetened drink.
What does low-fat unsweetened kefir taste like?
Low-fat unsweetened kefir tastes tart and tangy, with a thinner texture than yogurt. Its sharpness varies with fermentation and the product; blending it with fruit can soften the flavor without needing to add sweetener.
Can you use low-fat unsweetened kefir in smoothies?
Yes, low-fat unsweetened kefir works well as the liquid base in a smoothie. Blend it with fruit or oats for a thicker drink; adding it instead of juice keeps the smoothie tangy and avoids juice’s concentrated sweetness.
Can you cook or heat low-fat unsweetened kefir?
Yes, you can use low-fat unsweetened kefir in cold sauces, dressings, or batters. Avoid boiling it: high heat can curdle the milk and reduce the number of live cultures, so stir it in off the heat when possible.
How long does low-fat unsweetened kefir last after opening?
Keep low-fat unsweetened kefir sealed in the refrigerator after opening and follow the package’s use-by guidance. Pour it with a clean utensil, and discard it if its smell, appearance, or texture changes noticeably.
Low-fat unsweetened kefir Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.43mg · 33% DV
Biotin
8.4µg · 28% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Iodine
38µg · 25% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
360mg · 11% DV
Sodium
120mg · 5% DV
Low-fat unsweetened kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat unsweetened kefir
To burn the 98 calories in 1 cup (medium) (240 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 Low-fat unsweetened kefir?
Low-fat unsweetened kefir is a fermented milk drink traditionally associated with the Caucasus. Kefir cultures give it its characteristic tang; this version has less fat and no added sugar.
It is thinner than yoghurt, pleasantly tart and sometimes lightly fizzy. In its regions of origin, kefir is commonly enjoyed chilled with meals or between them; elsewhere, it also works well at breakfast, poured over oats or blended with fruit. It provides protein, with 3.4 g per 100 g, while keeping the fat content modest. If you prefer a milder taste, pair it with ripe fruit rather than sweetening the drink.
How Nutritious Is Low-fat 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 Low-fat 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 Low-fat unsweetened kefir Contain Allergens?
Contains these allergens:
Which Diets Is Low-fat unsweetened kefir 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
Low-fat unsweetened kefir Fat Profile
SATURATED
1.68g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.