🧪 Nutrition Facts
- Calories 129.6
- Total Fat 4.5 g
- Saturated Fat 3.0 g
- Cholesterol 19.2 mg
- Sodium 139.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 14.0 g
- Dietary Fiber 0.0 g
- Sugars 14.0 g
- Protein 10.0 g
- Vitamin A 199.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 350.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Kefir contains 129.6 calories per serving (240.0ml), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 14.0g per serving (41% of calories), of which 14.0g are sugars. It provides a noteworthy 350.4mg of calcium (27% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pasteurized Skim Milk, Cream, Cultures. Capful Blend of Live and Active Kefir Cultures: S. Thermophilus, L. Delbrueckii Subsp. Bulgaricus, S. Thermnosus, L. Casei, L. Lactis Subsp. Lactis, L. Lactis Subsp. Lactic Biovar Diaetylatics,.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Kefir. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kefir — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kefir contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.6 kcal | 6.5% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 19.2 mg | 6% |
| Sodium | 139.2 mg | 6% |
| Total Carbohydrate | 14.0 g | 5% |
| Total Sugars | 14.0 g | 28% |
| Protein | 10.0 g | 20% |
| Vitamin A | 199.2 IU | 4% |
| Vitamin C | 1.2 mg | 1% |
| Calcium | 350.4 mg | 27% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Kefir accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 41% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.6 calories in Kefir? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Pickleball | 13.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kefir
Is Kefir good for weight loss?
Kefir can be a reasonable choice for weight loss due to its modest calorie content and high protein-to-calorie ratio. The 10g of protein per serving helps promote satiety, which may reduce overall calorie intake throughout the day.
Is Kefir good for muscle building?
With 10g of protein and a complete amino acid profile from the milk base, kefir supports muscle building and recovery. It's particularly useful as a post-workout snack when paired with carbohydrates.
Is Kefir suitable for people with lactose intolerance?
Kefir is generally better tolerated than regular milk by people with lactose intolerance because fermentation breaks down much of the lactose. However, it's not completely lactose-free, so people with severe intolerance should test their individual tolerance.
What diets does Kefir suit?
Kefir works well with Mediterranean, DASH, and probiotic-focused diets. It can fit into low-carb approaches if you account for the 14g carbs, though it's less ideal for strict keto due to the sugar content.
What should I watch out for with Kefir?
The sugar content is relatively high at 14g per serving, which matches the carb count—be mindful if you're limiting added sugars or managing blood sugar. While kefir is fermented, some of the milk's natural lactose remains, so those with severe lactose intolerance may experience issues.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
