Per portion: 104 kcal
Protein: 9.21 g
Carbs: 11.59 g
Fat: 2.48 g
Fibre: 0.0 g

Your portion

104kcal · 442 kJ

Protein: 9.21 g
Carbs: 11.59 g
Fat: 2.48 g

A glass of lowfat plain kefir is mostly water, with a creamy, drinkable texture. Its calories come roughly evenly from protein and carbs, with very little fat. What makes it stand out is that protein makes up about 35% of its energy, and a single glass delivers meaningful amounts of vitamin A, vitamin D, calcium, and phosphorus, covering around a fifth or more of daily reference needs for the first two.

A standard one-glass serving works well as a quick breakfast or an afternoon snack that actually holds you over, thanks to the protein. It is fine on its own, or you can pair it with fruit or a handful of nuts for more fiber and healthy fats. Since it contains about 11 grams of naturally occurring milk sugars, it is not a low-sugar choice, but for most people that is a fair trade for the nutrient package.

Nutrition claims, per 100 g:

High protein Source Vitamin A (RAE) · 21% Source Vitamin D · 20% Source Calcium · 16% Source Phosphorus · 15% Low fat

Full nutrition

Nutrition

per 1 glass (243 g)

Energy	104 kcal	5.2%
Energy	442 kJ	5.3%
Protein	9.21 g	18.4%
Carbohydrates	11.59 g	4.5%
of which sugars	11.2 g	12.4%
Fibre	0.0 g
Fat	2.48 g	3.5%
of which saturates	1.6 g	8.0%
Monounsaturated	0.75 g
Polyunsaturated	0.13 g
Trans fat	0.09 g
Cholesterol	12.15 mg
Water	217.97 g
Ash	1.75 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 8.99 g

Maltose 0.0 g

Galactose 2.21 g

Minerals

Potassium 398.52 mg 19.9%

Calcium 315.9 mg 39.5%

Magnesium 29.16 mg 7.8%

Phosphorus 255.15 mg 36.4%

Sodium 97.2 mg

Iron 0.1 mg 0.7%

Zinc 1.12 mg 11.2%

Copper 0.02 mg 2.0%

Manganese 0.01 mg 0.5%

Selenium 8.75 µg 15.9%

Vitamins

Vitamin A (RAE) 415.53 µg 51.9%

Vitamin C 0.49 mg 0.6%

Vitamin D 2.43 µg 48.6%

Vitamin E 0.05 mg 0.4%

Vitamin K 0.24 µg 0.3%

Thiamin (B1) 0.07 mg 6.4%

Riboflavin (B2) 0.33 mg 23.6%

Niacin (B3) 0.36 mg 2.2%

Pantothenic acid (B5) 0.94 mg 15.7%

Vitamin B6 0.14 mg 10.0%

Folate (B9) 31.59 µg 15.8%

Vitamin B12 0.7 µg 28.0%

Choline 36.94 mg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (ALA) 0.01 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.07 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 43.0 · higher than 4%

Protein 3.79 · higher than 25%

Fibre 0.0 · higher than 0%

Common portions

cup — 243 g (104 kcal)
bottle — 971 g (418 kcal)

Sources

USDA FoodData Central — Kefir, lowfat, plain, LIFEWAY — Nutrition values for Kefir, lowfat, plain, LIFEWAY.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Kefir