Kefir
A fermented milk drink with a far broader range of live cultures than yogurt.
Nutrition per 100 g
Standardised to 100 g of kefir for fair comparison. Typical serving: 1 cup plain, low fat (243 g) — 104 kcal per 243 g serving.
| Nutrient | Per 100 g | Per serving (243 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 43 kcal | 104 kcal | 100 kcal |
| Protein | 4 g | 9.8 g | 9.4 g |
| Carbohydrate | 4.8 g | 11.6 g | 11.2 g |
| Fat | 0.8 g | 2 g | 1.9 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of kefir, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (243 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 178 µg | 433 µg | 20% |
| Vitamin C | 1.5 mg | 3.6 mg | 2% |
| Vitamin D | 1.1 µg | 2.7 µg | 6% |
| Vitamin E | 0.06 mg | 0.15 mg | <1% |
| Vitamin K | 1.2 µg | 2.9 µg | 1% |
| Thiamin | 0.03 mg | 0.073 mg | 3% |
| Riboflavin | 0.21 mg | 0.51 mg | 16% |
| Niacin | 0.11 mg | 0.27 mg | <1% |
| Vitamin B6 | 0.06 mg | 0.15 mg | 4% |
| Folate | 22 µg | 53.5 µg | 6% |
| Vitamin B12 | 0.31 µg | 0.75 µg | 13% |
| Pantothenic acid | 0.38 mg | 0.92 mg | 8% |
| Choline | 15.2 mg | 36.9 mg | 3% |
| Minerals | |||
| Calcium | 119 mg | 289 mg | 9% |
| Iron | 0.04 mg | 0.097 mg | <1% |
| Magnesium | 11 mg | 26.7 mg | 3% |
| Phosphorus | 96 mg | 233 mg | 8% |
| Potassium | 154 mg | 374 mg | 3% |
| Sodium | 37 mg | 89.9 mg | 2% |
| Zinc | 0.44 mg | 1.1 mg | 4% |
| Selenium | 3.6 µg | 8.7 µg | 7% |
| Copper | 0.009 mg | 0.022 mg | <1% |
| Manganese | 0.005 mg | 0.012 mg | <1% |
Source: USDA FoodData Central — Kefir, lowfat, strawberry, LIFEWAY
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat kefir?
- Typically contains dozens of bacterial and yeast strains.
- Fermentation lowers the lactose, so many lactose-intolerant people tolerate it.
- Drinkable protein for people who struggle to eat breakfast.
How to include it
- Drink plain, or blend with berries and a banana.
- Use in place of buttermilk in baking and marinades.
- Pour over granola instead of milk.
Things to consider
- Flavoured kefir often carries substantial added sugar.
- The tart, slightly fizzy taste takes some getting used to.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Whole Milk
A complete package of protein, calcium, iodine and B12 in a familiar glass.
- kcal
- 61
- protein
- 3.2 g
- fibre
- 0 g
per 100 g · Typical serving: 1 cup (244 g)
Sauerkraut
Fermented cabbage with live cultures, vitamin C and almost no calories.
- kcal
- 20
- protein
- 1 g
- fibre
- 2.8 g
per 100 g · Typical serving: 1/2 cup (71 g)
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