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Salted kefir Calories
Probiotic fermented milk drink with added salt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salted kefir (240 g) has 154 calories. That works out to 64 calories per 100 g. It contains 11.5 g of carbs, 8.4 g of protein, 7.2 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Salted kefir Nutrition Facts
Selected: 1 cup (medium) · 240 g
154
KCAL / 240G
Carbs
11.5g
· 4% DV
Protein
8.4g
· 17% DV
Fat
7.2g
· 9% 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 32% · Protein 23% · Fat 45%
Salted kefir nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.24 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
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 Salted kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 154 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 100 g | 100 g | 64 kcal |
| 1 cup (half) | 120 g | 77 kcal |
| 1 cup (small) | 180 g | 115 kcal |
| 1 serving (medium) | 200 g | 128 kcal |
| 1 bottle (small) | 250 g | 160 kcal |
| 1 cup (large) | 300 g | 192 kcal |
| 1 bottle (large) | 500 g | 320 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Salted kefir
What is salted kefir?
Salted kefir is kefir, a fermented milk drink, with salt added for a savory taste. It is tangier than many salted yogurt drinks because kefir is fermented with its own characteristic cultures.
How is salted kefir different from ayran?
Salted kefir is made by fermenting milk with kefir cultures, while ayran is typically made by mixing yogurt with water and salt. Their fermentation, texture, and flavor differ, even though both are savory dairy drinks.
How do you make salted kefir at home?
Ferment milk with kefir grains first, then strain the kefir and stir in salt to taste. Adding salt after fermentation makes it easier to control the flavor and keeps the process distinct from preparing the kefir itself.
Does salted kefir contain probiotics?
Yes, salted kefir made from live-culture kefir contains beneficial microorganisms from fermentation. Heating it after fermentation can reduce or destroy live cultures, so not every product will provide the same amount.
Does salt kill the probiotics in salted kefir?
The usual amount of salt added for flavor does not instantly kill the kefir cultures. Very salty conditions can affect microorganisms, but adding a modest amount after fermentation is not the same as sterilizing the drink.
What does salted kefir taste like?
Salted kefir tastes tangy, creamy, and savory, with salt balancing its fermented sourness. Its flavor varies with the kefir and how much salt is added, so it may taste sharper than salted yogurt drinks.
Is salted kefir high in sodium?
Salted kefir contains added salt, so its sodium content can be higher than that of plain kefir and varies by preparation. If you need to limit sodium because of high blood pressure or another condition, ask your healthcare professional about an appropriate serving.
Does salted kefir contain lactose?
Yes, salted kefir can contain lactose because it is made from milk. Fermentation reduces some lactose but does not reliably remove all of it, so people with lactose intolerance may need to try a small amount or choose a suitable alternative.
Can you drink salted kefir every day?
Many people can include salted kefir in their daily diet, but its added salt counts toward daily sodium intake. Consider how much salt you get from other foods, especially if you have been advised to limit sodium.
How long does salted kefir last after opening?
Keep opened salted kefir covered in the refrigerator and use it promptly, following the storage directions on its package. Discard it if it develops an unusual smell or appearance rather than tasting it to check.
Salted kefir Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B2
0.41mg · 32% DV
Biotin
6µg · 20% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Sodium
432mg · 19% DV
Iodine
22µg · 15% DV
Potassium ⭐
360mg · 11% DV
Salted kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted kefir
To burn the 154 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 Salted kefir?
Salted kefir is a tangy fermented milk drink with salt added after fermentation. Kefir is associated with the Caucasus, where it has long been made by fermenting milk with kefir cultures; salted versions are one savoury variation rather than the usual plain drink.
Serve it chilled: its tart, lightly fizzy character pairs well with the savoury saltiness, and it can be sipped with a meal or as a refreshing alternative to a sweet drink. It provides protein along with some fat and carbohydrate. If you prefer a milder, lighter-tasting drink, stir in a little cold water and adjust the salt to suit your taste.
How Nutritious Is Salted 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 Salted 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 Salted kefir Contain Allergens?
Contains these allergens:
Which Diets Is Salted 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
Salted kefir Fat Profile
SATURATED
4.56g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.