Kefir Calories & Nutrition Facts
Fermented milk drink with 30+ probiotic strains, superior gut health benefits.
Quick answer
How many calories are in Kefir?
Kefir has 61 calories per 100ml. A 1 oz (28g) has about 17 calories. It is a low-calorie food, with most calories coming from fat.
Practical Portion Guide for Kefir
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 17 kcal | 0.9g | 1.3g | 1.3g | 1.0g |
| 50g snack portion | 31 kcal | 1.6g | 2.4g | 2.4g | 1.8g |
| 100g reference | 61 kcal | 3.3g | 4.7g | 4.7g | 3.5g |
| 200g larger portion | 122 kcal | 6.6g | 9.4g | 9.4g | 7.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
Serving Size Calculator
Macros Breakdown (per 100ml)
Diet Suitability
Glycemic Index: 32 (Low)
How Kefir Fits Into a Diet
Kefir can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Kefir
Compare Kefir With Similar Dairy
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Kefir | 61 kcal | 3.3g | 4.7g | 3.5g | 0g |
| Whole Milk | 61 kcal | 3.2g | 4.8g | 3.3g | 0g |
| Greek Yogurt (Plain) | 97 kcal | 9g | 3.6g | 5g | 0g |
| Cheddar Cheese | 402 kcal | 25g | 1.3g | 33g | 0g |
| Mozzarella Cheese | 280 kcal | 28g | 2.2g | 17g | 0g |
| Butter | 717 kcal | 0.9g | 0.1g | 81g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100ml)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Kefir: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Kefir?
Kefir contains 61 calories per 100ml serving. This includes 13 calories from protein, 19 calories from carbohydrates, and 32 calories from fat.
Is Kefir good for weight loss?
Yes, Kefir is excellent for weight loss with only 61 calories per 100ml. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Kefir?
Kefir contains 3.3g of protein per 100ml. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Kefir?
Track Kefir by milliliters when precision matters. A practical starting point is 1 oz (28g), which is about 17 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Kefir keto-friendly?
Yes, Kefir is keto-friendly with only 4.7g of carbohydrates per 100ml. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Kefir good for diabetics?
Kefir is generally suitable for people with diabetes with a glycemic index of 32. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Kefir?
Kefir is a good source of vitamins B12, B2, D, K2 and minerals including Calcium, Phosphorus, Magnesium, Potassium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Kefir?
Calorique standardizes Kefir nutrition values per 100ml using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Whole Milk
61 cal · 3.2g protein per 100g
Greek Yogurt (Plain)
97 cal · 9g protein per 100g
Cheddar Cheese
402 cal · 25g protein per 100g
Mozzarella Cheese
280 cal · 28g protein per 100g
Butter
717 cal · 0.9g protein per 100g
Heavy Cream
340 cal · 2.1g protein per 100ml
Parmesan Cheese
431 cal · 38g protein per 100g
Skim Milk (Non-fat)
34 cal · 3.4g protein per 100ml