1 serving (244 grams) contains 127 calories, 8.8 grams of protein, 2.3 grams of fat, and 18.3 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
126.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.3 g | 2% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 12.2 mg | 4% | |
| Sodium | 92.7 mg | 4% | |
| Total Carbohydrates | 18.3 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 16.9 g | ||
| protein | 8.8 g | 17% | |
| Vitamin D | 97.6 mcg | 488% | |
| Calcium | 302.6 mg | 23% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 388.0 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kefir
Kefir is a fermented milk drink originating from the Caucasus, Eastern Europe, and Russia. It is made by adding kefir grains, which are a mix of bacteria and yeast, to milk and allowing it to ferment. This tangy, slightly fizzy beverage is rich in probiotics, which support gut health, and offers a balanced nutritional profile with low calories (52 per 100g), protein (3.59g), and calcium (124mg). With minimal fat content (0.96g), it is often included in diets promoting digestive and bone health. Kefir has become popular globally due to its versatility in cuisine and its functional health benefits.
Health Benefits
- Promotes gut health due to probiotics like Lactobacillus and Bifidobacterium, which help balance intestinal microbiota.
- Supports bone health with a significant calcium content (124mg per 100g), aiding in bone density and strength.
- Enhances immune function through vitamin D (40 IU per 100g), which plays a critical role in immune response.
Dietary Considerations
Selection and Storage
Store kefir in the refrigerator at 1-4°C and consume within the shelf-life indicated on the packaging. Avoid prolonged exposure to heat or sunlight as it may spoil.
Common Questions About Kefir Nutrition
What are the key nutritional facts about kefir?
Kefir contains 52 calories per 100 grams and is a good source of protein, providing 3.59 grams. It has 7.48 grams of carbohydrates, including 6.91 grams of sugar, and only 0.96 grams of fat. It is also low in sodium at 38 milligrams per serving and typically contains probiotics, which aid gut health.
Is kefir suitable for a keto or low-carb diet?
Kefir can be consumed on a keto or low-carb diet in moderation, as it contains 7.48 grams of carbohydrates per 100 grams, most of which comes from its natural sugar content. To ensure it fits into a keto diet, monitor your daily carb intake and opt for unsweetened kefir.
What are the health benefits and concerns of drinking kefir?
Kefir is rich in probiotics, which promote gut health and may enhance digestion and immune function. It also provides protein and essential nutrients like calcium and vitamin B12. However, its natural sugars may not be suitable for people with strict dietary restrictions, and lactose-sensitive individuals should test for tolerance or opt for lactose-free varieties.
How much kefir should I drink daily?
A standard serving size of kefir is about 1 cup (240 ml), which contains approximately 130 calories. Drinking 1–2 cups per day is a common recommendation for reaping the probiotic and nutritional benefits, but portion sizes can vary based on individual dietary needs.
How does kefir compare to yogurt nutritionally and in terms of preparation?
Both kefir and yogurt contain probiotics, but kefir often has a greater variety of beneficial bacteria. Kefir is generally thinner and drinkable, while yogurt has a thicker texture. Kefir is lower in fat compared to many yogurts and has slightly more carbs due to natural sugars. Yogurt tends to be easier to prepare at home, while kefir requires fermentation with dedicated starter grains.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Kefir DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Health Benefits of Kefir: A Fermented Dairy ProductNational Library of Medicine (PubMed)Reviews scientific evidence on kefir’s probiotic content and its potential effects on gut health, immunity, and chronic disease prevention.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureIncludes recommendations for dairy consumption, mentioning fermented products like kefir as part of a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
