Kefir Nutrition Facts
43 calories per 100g serving
Last updated:
Kefir is a fermented milk drink with 3.8g protein per 100g at just 43 calories. It contains up to 61 different strains of bacteria and yeasts — far more diverse probiotics than yogurt — making it a gut health powerhouse.
Protein
3.79g
35% of calories
Carbs
4.77g
44% of calories
Fat
1.02g
21% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Protein | 3.79g |
| Total Carbohydrates | 4.77g |
| Total Fat | 1.02g |
| Dietary Fiber | 0g |
| Sugars | 4.61g |
| Saturated Fat | 0.66g |
| Cholesterol | 5mg |
| Sodium | 40mg |
| Potassium | 164mg |
| Vitamin A | 171mcg |
| Vitamin C | 0.2mg |
| Calcium | 130mg |
| Iron | 0.04mg |
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Weight Loss
Low-calorie and high in protein for a drink, plus probiotics support digestive health. Use as a smoothie base or drink straight as a filling, probiotic-rich snack.
Muscle Gain
A liquid protein source that's easy to consume — drink between meals for extra protein and calories. Blend with fruit and protein powder for a recovery shake.
Maintenance
A daily probiotic drink that supports gut health. Use plain kefir in smoothies, pour over granola, or drink straight for a tangy, refreshing boost.
Meal Ideas with Kefir
Did you know?
Kefir originated in the Caucasus Mountains over 2,000 years ago. The word "kefir" comes from the Turkish word "keyif" meaning "feeling good." It contains up to 3 times more probiotic strains than yogurt.
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Take the free quizCommon Questions About Kefir
How many calories are in Kefir?
Kefir contains 43 calories per 100g serving. It provides 3.79g of protein, 4.77g of carbs, and 1.02g of fat.
Is Kefir good for weight loss?
Low-calorie and high in protein for a drink, plus probiotics support digestive health. Use as a smoothie base or drink straight as a filling, probiotic-rich snack.
What pairs well with Kefir?
Great pairings include: Kefir smoothie + banana + berries + protein powder, Kefir overnight oats + chia seeds + honey, Kefir + granola + fresh fruit bowl. These combinations provide a balanced mix of macronutrients.