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Sumac kefir Calories
Probiotic fermented milk drink flavored with sumac
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sumac 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 0.5 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Sumac 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
0.5g
· 2% 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%
Sumac 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 | 108 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0.5 g | 2% |
| 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 Sumac kefir?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 154 kcal |
| 1 teaspoon (mini) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 100 g | 100 g | 64 kcal |
| ½ cup (half) | 120 g | 77 kcal |
| 1 serving (medium) | 200 g | 128 kcal |
| 1 bottle (small) | 250 g | 160 kcal |
| 1.5 cup (large) | 360 g | 230 kcal |
| 1 bottle (large) | 500 g | 320 kcal |
Calculated from 64 calories per 100 g.
Frequently Asked Questions About Sumac kefir
What is sumac kefir?
Sumac kefir is fermented milk kefir flavored with sumac, a tangy spice made from dried berries. The sumac is usually stirred into finished kefir, giving the drink a tart, aromatic flavor without changing the basic fermentation process.
How do you make sumac kefir at home?
To make sumac kefir at home, stir sumac into plain, finished kefir and taste as you go. Adding the spice after fermentation makes the flavor easier to control; strain it first if you prefer a smoother drink.
Is sumac kefir good for digestion?
It may suit digestion for some people because kefir is a fermented drink that can contain live cultures. Individual responses vary, and there is no established evidence that adding sumac makes kefir more effective for digestive problems.
Can you drink sumac kefir every day?
Yes, most people who tolerate dairy can include sumac kefir in their daily diet. It is not necessary to drink it every day, and reducing or stopping it makes sense if it causes bloating or stomach discomfort.
Is sumac kefir suitable for people with lactose intolerance?
Not always. Fermentation lowers some of the lactose in kefir, but it may still contain enough to cause symptoms in someone with lactose intolerance. A small amount may be tolerated by some people, while others should avoid it.
Does sumac affect kefir fermentation?
It is best to add sumac after kefir has fermented. There is limited practical reason to ferment the milk and sumac together, and adding the spice afterward lets you adjust the flavor without introducing it during the culture’s fermentation.
Why does sumac kefir separate?
Some separation is normal in kefir and can become more noticeable after sumac is mixed in. Stir or shake it before drinking. Discard sumac kefir if you see mold, notice an unusual smell, or find a change that seems abnormal.
Can you use sumac kefir in dips or smoothies?
Yes, sumac kefir can add tang to a cold dip, dressing, or smoothie. Its tart flavor pairs well with herbs and cucumber, but taste the mixture before adding lemon or other sour ingredients so it does not become too sharp.
Can you heat sumac kefir?
You can heat it, but high temperatures may reduce the live cultures in kefir and make its tangy flavor more pronounced. For a warm dish, stir sumac kefir in after cooking rather than boiling it.
How should you store sumac kefir after opening?
Keep opened sumac kefir covered and refrigerated, and avoid leaving it at room temperature for extended periods. If you have mixed sumac into a larger container, use it promptly and discard it if mold, an unusual odor, or an unexpected appearance develops.
Sumac kefir Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.41mg · 32% DV
B5
0.84mg · 17% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
228mg · 33% DV
Calcium
288mg · 29% DV
Selenium
7.2µg · 13% DV
Iodine
19µg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
108mg · 5% DV
Sumac kefir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sumac 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 Sumac kefir?
Sumac kefir combines kefir, a fermented milk drink with roots in the Caucasus, with sumac, a tart spice widely used in Middle Eastern and Mediterranean cooking. It is usually tangy and pleasantly sharp, with a pourable, lightly creamy texture; the sumac adds a citrus-like note rather than making the drink sweet.
Serve it chilled at breakfast, as a snack, or alongside a meal. In Turkey and across the region, kefir is often enjoyed plain, while this seasoned version can work well with savoury dishes, vegetables or flatbread. It provides protein as well as the live cultures associated with kefir; each 100 g contains 3.5 g of protein. If you prefer a gentler flavour, stir in the sumac gradually and taste as you go.
How Nutritious Is Sumac 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 Sumac 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 Sumac kefir Contain Allergens?
Contains these allergens:
Which Diets Is Sumac 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
Sumac kefir Fat Profile
SATURATED
4.56g
MONOUNSATURATED
1.92g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.