Kefir: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of kefir has 100 calories, 0 g fiber and 0 mg vitamin C. Full kefir nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Kefir contains 100 calories per 1 cup (243 g), with 8 g of protein, 11.7 g of carbohydrates, and 2.3 g of fat. It is rich in probiotics and provides 292 mg of calcium, making it a nutritious choice for many diets.
This page explores the nutritional profile of kefir, including its calorie content, macronutrient breakdown, and health benefits. We will also discuss its impact on common dietary goals and how it compares to other dairy products and alternatives.
Kefir Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the nutrition facts for kefir per 1 cup (243 g) and per 100 g, highlighting its key components.
Values are for 1 cup plain (243 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 100 | 41 | 5% |
| Protein | 8.0 g | 3.3 g | 16% |
| Carbohydrates | 11.7 g | 4.8 g | 4% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 11.2 g | 4.6 g | - |
| Fat | 2.3 g | 0.9 g | 3% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 399 mg | 164 mg | 8% |
| Calcium | 292 mg | 120 mg | 22% |
| Vitamin B12 | 0.70 mcg | 0.29 mcg | 29% |
About 47% of kefir calories come from carbohydrates, 32% from protein and 21% from fat.
Kefir by Health Goal
In this section, we evaluate kefir's ratings based on common dietary goals, providing insight into its suitability for various health objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Good | 100 calories per serving |
| Blood sugar / diabetes | Excellent | Glycemic load of about 3 per serving |
| Bone health | Good | Provides 292 mg calcium (22% DV) for bones |
| Digestion | Good | Yogurt and kefir add probiotics; the lactose in dairy bothers some people |
| Heart health | Good | Calcium and protein; lower-fat options cut the saturated fat |
| Muscle gain | Good | Good protein source at 8 g per serving |
Kefir and Blood Sugar
Glycemic index: 30. Glycemic load: 3 per serving.
Kefir has a glycemic load of about 3 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.
How Kefir Compares to Other Dairy and Alternatives
The comparison table below illustrates how kefir stacks up against other dairy products and alternatives in terms of nutrition and health benefits.
| Food (per 100 g) | Calories | Protein (g) | Fat (g) | Calcium (mg) |
|---|---|---|---|---|
| Kefir | 41 | 3.3 | 0.9 | 120 |
| Yogurt | 61 | 3.5 | 3.3 | 121 |
| Greek Yogurt | 59 | 10.3 | 0.4 | 110 |
| Milk | 61 | 3.1 | 3.3 | 113 |
Kefir Myths, Checked
Kefir and yogurt are identical , Misleading. Kefir is fermented with more diverse cultures, is drinkable, and has more strains than yogurt.
Kefir is lactose-free , Misleading. Fermentation lowers lactose, so some intolerant people tolerate it, but it is not lactose-free.
How to Track Kefir
Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log kefir accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of kefir?
One cup of kefir contains 100 calories, making it a low-calorie option for those monitoring their intake.
Is kefir good for weight loss?
Kefir can aid in weight loss due to its high protein content of 8 g per cup, which may promote satiety.
Can people with diabetes eat kefir?
People with diabetes can include kefir in their diets, as it has a low glycemic load of about 3 per serving.
How much calcium is in kefir?
Each cup of kefir provides 292 mg of calcium, contributing significantly to daily calcium needs.
Is kefir high in sugar?
Kefir has 11.2 g of sugar per cup, which is moderate compared to some other dairy products.
What is kefir?
Kefir is a fermented milk drink rich in probiotics, beneficial bacteria that support digestive health.
Key Takeaways
- Kefir contains 100 calories per cup.
- It has 8 g of protein, supporting muscle health.
- Kefir provides 292 mg of calcium per serving.
- It has a low glycemic load of about 3.
- Kefir contains 11.2 g of sugar per cup.
- It is a good source of probiotics for gut health.
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