Group · Dairy
Kefir
Kefir is a fermented milk from the Caucasus, made with kefir grains that combine lactic acid bacteria and yeasts. Thinner and tangier than plain yoghurt, it is slightly fizzy. Low in calories and rich in live cultures, it provides protein and calcium, and fermentation greatly reduces its lactose content, which often makes it better tolerated than ordinary milk.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 61 kcal |
| Kilojoules | 255 kJ |
| Protein | 3,2 g |
| Carbohydrate | 4,5 g |
| Fat | 3,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine24,3 µg16 %
- Calcium127 mg16 %
- Vitamin B20,2 mg14 %
- Phosphorus95 mg14 %
- Vitamin B921 µg11 %
- Potassium155 mg8 %
- Vitamin B120,18 µg7 %
- Vitamin B50,31 mg5 %
See the other 14 nutrients
- Zinc0,44 mg4 %
- Vitamin B10,05 mg4 %
- Magnesium12,7 mg3 %
- Vitamin B60,04 mg3 %
- Selenium1,3 µg2 %
- Vitamin D0,1 µg2 %
- Omega-3 ALA0,03 g1 %
- Copper0,01 mg1 %
- Vitamin E0,09 mg1 %
- Omega-6 LA0,08 g1 %
- Vitamin B30,09 mg1 %
- Manganese0,01 mg0 %
- Vitamin C0,3 mg0 %
- Iron0,05 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Kefir can be drunk plain, at breakfast or as a snack, and is a good replacement for milk in a smoothie. In the kitchen, use it like yoghurt: cold sauces, marinades, pancake batter. Avoid heating it, as heat destroys the live cultures.
- Nutrition facts: about 61.1 kcal per 100 g, with good-quality protein and calcium. Fermentation breaks down a large share of the lactose.
- Good to know: there is also a water kefir made with sugary water and fruit: without milk, it provides neither protein nor calcium. Check the label, as flavoured shop-bought versions are often sweetened.
Like all fermented foods, kefir contains probiotics that contribute to the diversity of the gut microbiome: our guide to probiotics and the microbiome sets out what is really known about their effects. Find the other dairy products and their nutrition facts.
Sources
Average nutrition values per 100 ml of plain milk kefir, from USDA FoodData Central. Indicative data: they vary with the milk used (whole or skimmed), the fermentation time and the brand.