Nutrition for Kefir

Calories, Protein, Vitamins and More


image of kefir source

Kefir Nutrition Summary

One cup of kefir (243 grams or 0.5 lb) contains 104 calories and 9.2 grams of protein. Kefir consist of 90% water, 5% carbohydrates, 4% protein, and 1% fat.

Kefir is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, calcium and potassium. It also contains significant amounts of riboflavin, Vitamin B12, phosphorus, selenium and zinc.

In one cup of kefir:

  • Calories: 104
  • Protein: 9.2 g
  • Sugar: 11.2 g
  • Fat: 2.5 g, (Saturated: 1.6 g)
  • Cholesterol: 12.2 mg
  • Sodium: 97.2 mg
There is no significant amounts of dietary fiber in kefir.

See the Kefir Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Kefir, lowfat, plain, LIFEWAY.

Calories in Kefir

Kefir has 104 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

44 percent of calories in kefir are from carbohydrates, 35% of calories are from protein and 21% of calories are from fat.

Calories from Carbs

A good portion, or 44% of the calories in kefir are from carbohydrates. The carbs in kefir are mostly in the form of sugar (100%).

  • Sugar: 11.2 g
There is no significant amounts of dietary fiber or starch in kefir.

Calories from Fat

About 21% the calories in kefir are from fat. Kefir is low in total fat, with 2.5 grams or 4% of recommended daily values per cup. It also is cholestrol free. Most of the fat in kefir are saturated:

  • Total fat: 2.5 g
  • Saturated fat: 1.6 g
  • Monounsaturated fat: 0.8 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol in kefir.

Calories Similar to Kefir

Some other dairy or egg products with similar calories to kefir by weight:

Protein in Kefir

An excellent source of protein, a single cup of kefir contains 18% of recommended daily values or 9.2 grams of protein. However, the protein in kefir is not complete, meaning it does not contain all 9 essential amino acids. Specifically, kefir is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 9.21 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in kefir.

Protein Similar to Kefir

Some other dairy or egg products with similar amounts of protein to kefir by weight:

Vitamins and Minerals in Kefir

An good source of many nutrients, kefir contains abundant amounts of Vitamin A, calcium and potassium. In fact, a single cup of kefir contains 59% of recommended daily values or 415.5 ug of Vitamin A.

Vitamins in kefir (1 cup):
  • Vitamin a: 415.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 0.4 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 0.5 mg
  • Folate: 31.6 ug
  • Vitamin b12: 0.7 ug
  • Vitamin k: 0.2 ug
Minerals in kefir (1 cup):
  • Calcium: 315.9 mg
  • Potassium: 398.5 mg
  • Iron: 0.1 mg
  • Magnesium: 29.2 mg
  • Zinc: 1.1 mg
  • Selenium: 8.7 ug
  • Phosphorus: 255.2 mg
  • Choline: 36.9 mg
There is no significant amounts of copper, manganese, pantothenic acid or vitamin e in kefir.

Similar to Kefir for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to kefir:

Kefir Nutrition Chart

Kefir:

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calories
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carbohydrates
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sugar G
total fat
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
trans fat G
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Vitamin A
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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sodium
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choline
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.


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