Calories in Kefir
Generic food Dairy and Eggs
Kefir contains 52 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 127 kcal.
Roughly 57% of its calories come from carbohydrates, with 27% from protein and 16% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and eggs on FoodFactly, where the median is 165 kcal per 100 g across 627 foods.
100 g provides 19% of the Daily Value for Vitamin A, 13% of the Daily Value for Riboflavin (B2) and 13% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 52 kcal | |
| Total fat C | 0.96 g | 1% |
| Saturated fat C | 0.6 g | 3% |
| Cholesterol C | 5 mg | 2% |
| Sodium C | 38 mg | 2% |
| Total carbohydrates C | 7.5 g | 3% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 6.9 g | |
| Protein C | 3.6 g | 7% |
| Vitamin A C | 174 µg | 19% |
| Vitamin C C | 0.8 mg | 0.9% |
| Vitamin D C | 1 µg | 5% |
| Vitamin E C | 0.04 mg | 0.3% |
| Vitamin K C | 0.6 µg | 0.5% |
| Thiamin (B1) C | 0.03 mg | 3% |
| Riboflavin (B2) C | 0.17 mg | 13% |
| Niacin (B3) C | 0.13 mg | 0.8% |
| Vitamin B6 C | 0.059 mg | 3% |
| Folate (B9) C | 18 µg | 5% |
| Vitamin B12 C | 0.3 µg | 13% |
| Choline C | 15.2 mg | 3% |
| Calcium C | 124 mg | 10% |
| Iron C | 0.04 mg | 0.2% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 100 mg | 8% |
| Potassium C | 159 mg | 3% |
| Zinc C | 0.45 mg | 4% |
| Copper C | 0.009 mg | 1% |
| Selenium C | 3.6 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 27%
- Carbohydrates 57%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.6 gin the lowest quarter of dairy and eggs (median 10.2 g)
- Sugars6.9 gabove the median for dairy and eggs (median 2.9 g)
- Fat0.96 gin the lowest quarter of dairy and eggs (median 10 g)
- Saturated fat0.6 gin the lowest quarter of dairy and eggs (median 3.5 g)
- Sodium38 mgin the lowest quarter of dairy and eggs (median 218 mg)
- Protein per 100 kcal6.9 gprotein density, useful for comparing foods with different calorie levels
- Water87.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.29 g |
|---|---|
| Polyunsaturated fat C | 0.047 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.038 g |
| SFA 4:0 C | 0.027 g |
| SFA 6:0 C | 0.016 g |
| SFA 8:0 C | 0.007 g |
| SFA 10:0 C | 0.02 g |
| SFA 12:0 C | 0.026 g |
| SFA 14:0 C | 0.094 g |
| SFA 16:0 C | 0.28 g |
| SFA 18:0 C | 0.11 g |
| MUFA 18:1 C | 0.25 g |
| PUFA 18:3 C | 0.006 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.019 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 174 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 87.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 18 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Kefir
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kefir, lowfat, plain, LIFEWAY | 43 | 3.8 g | 4.8 g | 1 g |
| Kefir, lowfat, strawberry, LIFEWAY | 62 | 3.4 g | 10.2 g | 0.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Milk, chocolate, lowfat, reduced sugar | 57 | 3.4 g | 7.7 g | 1 g |
| Yogurt, nonfat milk, fruit | 46 | 3.6 g | 7.6 g | 0.08 g |
| Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | 43 | 3.9 g | 7.5 g | 0.18 g |
| Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | 43 | 3.9 g | 7.5 g | 0.18 g |
| Yogurt, nonfat milk, flavors other than fruit | 47 | 3.6 g | 7.9 g | 0.08 g |
| Strawberry milk, reduced sugar | 59 | 3.3 g | 6.7 g | 2.1 g |
| Chocolate milk, reduced sugar, low fat (1%) | 57 | 3.1 g | 8.9 g | 0.95 g |
| Yogurt, nonfat milk, plain | 50 | 4.2 g | 8.1 g | 0.09 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in kefir?
100 g of kefir has 52 kcal. 1 cup (244 g): about 127 kcal. 1 fl oz (30.5 g): about 16 kcal.
How much protein is in kefir?
Kefir contains 3.6 g of protein per 100 g (7% of the 50 g Daily Value), or 8.8 g in 1 cup (244 g). About 27% of its calories come from protein. Compared with other dairy and eggs, that is in the lowest quarter (median 10.2 g).
How many carbs are in kefir?
Kefir has 7.5 g of total carbohydrates per 100 g, including 0 g of fiber and 6.9 g of sugars.
How much fat is in kefir?
Kefir contains 0.96 g of fat per 100 g, of which 0.6 g is saturated (3% of the Daily Value).
What vitamins and minerals does kefir contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin A (19% DV), Riboflavin (B2) (13% DV) and Vitamin B12 (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in kefir?
100 g contains 38 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705394. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.