1 cup (medium) of Plain Kefir (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 8 g of carbs, 6.6 g of protein, 3 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 29% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Plain Kefir?

Plain Kefir is a fermented milk drink traditionally associated with the Caucasus, made using kefir grains. It pours more easily than yoghurt and has a gently tangy, sometimes yeasty flavour with a smooth, lightly thick texture.

Drink it chilled on its own, or pour it over cereal and fruit; it also works well in smoothies. Its fermentation leaves it relatively low in lactose, while it provides protein and calcium. For a simple breakfast or snack, pair it with oats or fresh fruit, or enjoy a glass as it is.

Plain Kefir 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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Plain Kefir Vitamins & Minerals

Vitamins

B12

0.35µg · 15% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.38mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

13µg · 9% DV

Selenium

2.5µg · 5% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Plain Kefir?

Nutrient density

High

65/ 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.

Plain Kefir 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 Plain Kefir

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 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:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

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 Plain Kefir

What is plain kefir?

Plain kefir is a fermented milk drink made with kefir cultures. It has a tangy taste and a pourable texture, and is commonly enjoyed on its own or added to smoothies and breakfast foods.

Is plain kefir good for gut health?

Plain kefir contains live fermentation cultures that may support a healthy gut microbiome. It is not a treatment for digestive conditions, and its effects can vary; choose a product that has not been heat-treated after fermentation if you want live cultures.

What is the difference between plain kefir and yogurt?

Plain kefir is usually thinner and drinkable, while yogurt is typically thicker and eaten with a spoon. They are made with different combinations of cultures, so their taste and microbial content are not identical.

Is plain kefir lactose-free?

No, plain kefir is not lactose-free, although fermentation breaks down some of the milk’s lactose. Some people with lactose intolerance tolerate it better than milk, but tolerance varies, so try a small amount first.

Can you drink plain kefir every day?

Yes, most people can include plain kefir in their daily diet. If you are new to it, start with a modest serving and see how you feel; reduce or stop if it causes digestive discomfort.

How do you make plain kefir at home?

To make plain kefir, add kefir grains to milk in a clean jar and leave it to ferment at room temperature, away from direct sunlight. Strain out the grains when it has thickened and turned tangy, then reuse the grains for another batch.

Does plain kefir contain alcohol?

Yes, fermentation can produce small amounts of alcohol in plain kefir. The amount varies with the cultures and fermentation conditions, so kefir is not necessarily alcohol-free; people avoiding alcohol strictly should take that into account.

Can plain kefir help with weight loss?

Plain kefir does not cause weight loss on its own. Its protein may make it a satisfying part of a meal or snack, but weight change depends on the overall pattern of eating and activity, not one food.

How long does plain kefir last after opening?

Keep plain kefir refrigerated with the lid tightly closed after opening and use it promptly. The usable period varies by product and handling; discard it if you notice mold, an unusual color, or an unpleasant smell beyond its usual tanginess.

Can plain kefir be frozen?

Yes, plain kefir can be frozen, but thawing may make it separate or turn grainy. Stir or blend it after thawing; the texture may be less pleasant for drinking, so it works better in smoothies or cooking.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026