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Plain Kefir Calories
Probiotic, source of calcium and protein, low lactose
CALORIES
GI
POTASSIUM
FIBER
Plain Kefir Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
4g
· 37%
Protein
3.3g
· 31%
Fat
1.5g
· 32%
Fiber
0g
Plain Kefir Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
13µg · 9% DV
Selenium
2.5µg · 5% DV
Plain Kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain Kefir Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain Kefir Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain Kefir
Plain Kefir — Frequently Asked Questions
How many calories are in plain kefir?
Plain kefir contains 55 calories per 100 g. The calorie total changes with the amount consumed.
How much protein does plain kefir have?
Plain kefir provides 3.3 g of protein per 100 g. Its protein content can contribute to daily protein intake.
Is plain kefir high in carbohydrates?
Plain kefir contains 4 g of carbohydrates per 100 g. This is a low-to-moderate carbohydrate amount.
How much fat is in plain kefir?
Plain kefir contains 1.5 g of fat per 100 g. This makes it a relatively low-fat dairy option.
What is the glycemic index of plain kefir?
Plain kefir has a glycemic index of 30. This is considered a low glycemic index value.
Can plain kefir fit into a diet?
Plain kefir provides 55 calories, 3.3 g of protein, and 1.5 g of fat per 100 g. It is compatible with omnivore, vegetarian, Mediterranean, and flexitarian eating patterns.
Does plain kefir help keep you full?
Plain kefir contains 3.3 g of protein per 100 g. Its protein content may support fullness as part of a meal or snack.
Does plain kefir contain fiber?
Plain kefir contains 0 g of fiber per 100 g. Pairing it with fiber-containing foods can increase the fiber content of a meal or snack.
Is plain kefir suitable for vegetarians?
Yes, plain kefir is compatible with vegetarian eating patterns. It also fits omnivore, Mediterranean, and flexitarian diets.
Is plain kefir safe for people with a dairy allergy?
No, plain kefir contains dairy and is listed as containing a dairy allergen. People with a dairy allergy should avoid it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.