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.
Start with your portion
Turn Kefir into a daily plan
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.
% Daily Value: 1 oz (28g) vs 100ml
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100ml | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 3.3g | 7% | 0.9g | 2% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 4.7g | 2% | 1.3g | 0% |
| Total fat | 3.5g | 4% | 1g | 1% |
| Sodium | 40mg | 2% | 11mg | 0% |
| Cholesterol | 10mg | 3% | 3mg | 1% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100ml. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Kefir: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
Is Kefir high in protein?
Kefir has 3.3g protein per 100ml, which is 7% of the 50g FDA Daily Value. 1 oz (28g) supplies about 0.9g, or 2% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in Kefir?
Kefir contains 61 calories per 100ml serving. Using general 4-4-9 calorie factors, that is roughly 13 calories from protein, 19 calories from carbohydrates, and 32 calories from fat; these estimates may not add up exactly to the listed total.
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 may fit a diabetes meal plan with a listed glycemic index of 32, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Kefir?
Calorique's food profile lists vitamins B12, B2, D, K2 and minerals including Calcium, Phosphorus, Magnesium, Potassium for Kefir. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 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