Kefir
How Many Calories Are in Kefir? Nutritional Values and Benefits
Kefir is a fermented milk drink made by culturing cow, goat, or sheep’s milk with kefir grains (a symbiotic mix of bacteria and yeasts). Originating from the Caucasus region, it has a tangy, slightly effervescent taste and is valued worldwide for its probiotic content. It can be enjoyed on its own, blended into smoothies, or used in dressings and marinades.
Calories and Nutritional Values (Average, plain unsweetened kefir)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 55 kcal | 4.8 g | 3.6 g | 2.0 g | 0 g | 40 mg |
| 2 | 1 cup (240 ml) | 132 kcal | 11.5 g | 8.6 g | 4.8 g | 0 g | 96 mg |
Health Benefits of Kefir
- Rich in probiotics that support a healthy gut microbiota and digestion.
- May improve lactose tolerance thanks to fermentation-derived enzymes.
- Provides calcium, phosphorus, vitamin B12, and riboflavin; often fortified with vitamin D.
- Contains bioactive compounds that may support immune function.
- Offers complete, high-quality protein that helps with fullness and muscle maintenance.
- Lower lactose than milk due to fermentation, which can be easier on digestion for some people.
Kefir Consumption Tips
- Choose plain, unsweetened kefir; add fruit or spices (e.g., cinnamon) for flavor without excess sugar.
- Start with small servings if you’re new to fermented foods, then increase as tolerated.
- Keep refrigerated and shake before drinking to redistribute the cultures.
- Blend into smoothies, whisk into salad dressings, or use as a base for overnight oats.
- Pair with fiber-rich foods (berries, chia, oats) for a more balanced snack.
- If you avoid dairy, consider non-dairy options like coconut-milk kefir or water kefir.
- For pregnant or immunocompromised individuals, prefer commercially produced kefir made from pasteurized milk.