Group · Dairy
Fermented milk
Fermented milk covers a large family of dairy drinks made by the action of lactic cultures on milk. Depending on the culture, it goes by different names: ribot milk, kefir, leben or lassi. Fermentation turns some of the lactose into lactic acid, which gives the product its creamy texture, its slightly tangy taste and a digestibility that is often better than ordinary milk. At around 62.3 kcal per 100 g, fermented milk provides good-quality protein (3.85 g), carbohydrates (5.85 g) and little fat (2.3 g). It is a refreshing, versatile drink that fits easily into a varied, balanced diet, whether at breakfast or as a snack.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 62 kcal |
| Kilojoules | 262 kJ |
| Protein | 3,9 g |
| Carbohydrate | 5,9 g |
| Fat | 2,3 g |
| Fibre | 0,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine32,1 µg21 %
- Calcium137 mg17 %
- Vitamin B20,21 mg15 %
- Phosphorus99,3 mg14 %
- Potassium167 mg8 %
- Vitamin B120,16 µg6 %
- Vitamin B50,37 mg6 %
- Selenium2,49 µg5 %
- Vitamin B9dietary folate equivalents7,85 µg
See the other 17 nutrients
- Zinc0,44 mg4 %
- EPA0,01 g3 %
- Vitamin D0,16 µg3 %
- Vitamin B60,04 mg3 %
- Magnesium11,7 mg3 %
- Vitamin A23,1 µg3 %
- Vitamin B10,03 mg2 %
- Total omega-30,04 g2 %
- Vitamin C0,99 mg1 %
- Copper0,01 mg1 %
- Iron0,13 mg1 %
- Omega-3 ALA0,02 g1 %
- Manganese0,01 mg1 %
- Vitamin E0,05 mg0 %
- Omega-6 LA0,04 g0 %
- Vitamin K10,27 µg0 %
- Vitamin B30,05 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Fermented milk is best enjoyed chilled, plain or flavoured. Allow a glass of 150 to 200 ml as a snack or at breakfast. Its mild acidity goes beautifully with fresh fruit, a drizzle of honey, cinnamon or seeds, but also in savoury preparations: marinades, cold sauces, ayran-style soups or pancake batters (the famous Breton far and ribot milk galettes). Always keep it in the fridge and use it soon after opening to preserve its live cultures.
In terms of nutrition facts, fermented milk is valuable for its protein, calcium and B vitamins. Fermentation reduces the lactose content, which can make it more comfortable for sensitive people. Its glycaemic index remains moderate and its calorie density is low, two advantages if you are slimming or following a balanced diet. Do check the label on sweetened or flavoured versions, though, which add carbohydrates you often do not need.
To vary things within the same family, you can alternate with a stirred plain yoghurt or a drinking yoghurt, which have similar nutritional profiles. Also explore the whole range of dairy products to put together balanced menus that suit your needs.
- Active people: fermented milk is an excellent recovery drink. Its combination of carbohydrates and protein helps replenish reserves and support the muscles after exercise.
- As a light pre-workout snack, it digests easily and hydrates well.
- For fuller recovery, blend it with a banana and a scoop of protein powder: find our ideas in the post-training shaker.
If you are watching your weight, choose plain, unsweetened versions and measure your portions rather than drinking straight from the bottle. The benefits of fermented milk come mainly from its simplicity: few calories, filling protein and great versatility in the kitchen. To compare its calories with other foods, see the food calorie table. Sensibly included, it suits an indulgent breakfast as well as a light savoury recipe, while contributing to your daily calcium intake.