🧪 Nutrition Facts
- Calories 139.2
- Total Fat 2.5 g
- Saturated Fat 1.5 g
- Cholesterol 9.6 mg
- Sodium 170.4 mg
- Potassium 571.2 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 0.0 g
- Sugars 17.0 g
- Protein 12.0 g
- Vitamin A 499.2 IU
- Vitamin B-12 1.2 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.4 mg
- Vitamin D 100.8 IU
- Vitamin E 0.0 mg
- Calcium 400.8 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 300.0 mg
- Riboflavin 0.5 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
Plain Kefir contains 139.2 calories per serving (240.0ml), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 17.0g per serving (49.1% of calories), of which 17.0g are sugars. It provides a noteworthy 400.8mg of calcium (31% 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
Cultured* Pasteurized Grade a Low Fat Milk, Lactase (enzyme), Vitamin a Palmitate, Vitamin D. *cultures: S. Thermophilus. L Del- Brueckii, L Casei, L Acidophilus, Bifido- Bacterium, L Rhamnosus, L Lactis C L Lactis D, Le Mesenteroides, L Del-Bureckii, L Paracasei, P.f. Shermanii.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Vitamin A Palmitate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Plain 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 Plain Kefir contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139.2 kcal | 7% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 1.5 g | 7% |
| Cholesterol | 9.6 mg | 3% |
| Sodium | 170.4 mg | 7% |
| Total Carbohydrate | 17.0 g | 6% |
| Total Sugars | 17.0 g | 34% |
| Protein | 12.0 g | 24% |
| Vitamin A | 499.2 IU | 10% |
| Vitamin C | 2.4 mg | 3% |
| Vitamin D | 100.8 IU | 13% |
| Riboflavin (B-2) | 0.51 mg | 39% ✅ |
| Vitamin B-12 | 1.20 µg | 50% ✅ |
| Calcium | 400.8 mg | 31% ✅ |
| Potassium | 571.2 mg | 12% |
| Phosphorus | 300.0 mg | 24% ✅ |
* 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
Plain Kefir accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 49.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 139.2 calories in Plain Kefir? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.5 min |
| Walking: 17 minutes per mile | 24.0 min |
| Cycling (Low Intensity) | 15.2 min |
| HIIT | 12.9 min |
| Gardening | 29.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Plain Kefir
Is Plain Kefir good for weight loss?
Kefir can fit into a weight loss plan thanks to its high protein content at 12g per serving, which supports satiety and muscle preservation. However, the 17g of sugar per cup is relatively high, so portion control matters—treating it as part of your daily carb and calorie allowance rather than an unlimited snack works best.
Is Plain Kefir good for muscle building?
The 12g of protein per serving makes kefir a decent post-workout option or snack for muscle support, especially when paired with other protein sources. The complete amino acid profile from dairy also contributes to muscle protein synthesis.
Is Plain Kefir good post-workout fuel?
Kefir works well as post-workout fuel because it provides both protein and carbohydrates in a convenient form. The carbs help replenish glycogen stores while the protein supports muscle recovery, making it a balanced choice within a few hours after exercise.
How might Plain Kefir affect blood sugar?
With 17g of sugar and moderate carbohydrates, kefir will raise blood sugar, though the protein and fat content moderate the spike somewhat. People managing blood sugar should account for this in their overall meal planning.
What should I watch out for with Plain Kefir?
The main thing to be aware of is the sugar content at 17g per cup, which comes naturally from lactose in the milk. If you're sensitive to dairy or monitoring sugar intake closely, this should factor into your daily totals.
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.
