Kefir nutrition: calories, carbs, GI, protein, fiber, fats
Kefir, lowfat, plain, LIFEWAY
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Kefir
|
Glycemic index ⓘ
Source: The GI of low-fat, plain kefir. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
36 (low) |
| Calories ⓘ Calories per 100-gram serving | 41 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 4.48 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 0.3 (acidic) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Calcium ⓘHigher in Calcium content than 83% of foods
Vitamin A ⓘHigher in Vitamin A content than 77% of foods
Retinol ⓘHigher in Retinol content than 74% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
Vitamin D ⓘHigher in Vitamin D content than 57% of foods
Kefir calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 41 |
Kefir Glycemic index (GI)
Source:
The GI of low-fat, plain kefir. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
130 mg of 1,000 mg
13%
Iron:
0.04 mg of 8 mg
1%
Magnesium:
12 mg of 420 mg
3%
Phosphorus:
105 mg of 700 mg
15%
Potassium:
164 mg of 3,400 mg
5%
Sodium:
40 mg of 2,300 mg
2%
Zinc:
0.46 mg of 11 mg
4%
Copper:
0.009 mg of 1 mg
1%
Manganese:
0.005 mg of 2 mg
0%
Selenium:
3.6 µg of 55 µg
7%
Choline:
15.2 mg of 550 mg
3%
Mineral chart - relative view
Calcium
130 mg
TOP 17%
Phosphorus
105 mg
TOP 63%
Potassium
164 mg
TOP 68%
Selenium
3.6 µg
TOP 70%
Zinc
0.46 mg
TOP 71%
Sodium
40 mg
TOP 76%
Magnesium
12 mg
TOP 79%
Choline
15.2 mg
TOP 80%
Iron
0.04 mg
TOP 95%
Manganese
0.005 mg
TOP 96%
Copper
0.009 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
569 IU of 5,000 IU
11%
Vitamin E :
0.02 mg of 15 mg
0%
Vitamin D:
1 µg of 10 µg
10%
Vitamin C:
0.2 mg of 90 mg
0%
Vitamin B1:
0.03 mg of 1 mg
3%
Vitamin B2:
0.135 mg of 1 mg
10%
Vitamin B3:
0.15 mg of 16 mg
1%
Vitamin B5:
0.385 mg of 5 mg
8%
Vitamin B6:
0.058 mg of 1 mg
4%
Folate:
13 µg of 400 µg
3%
Vitamin B12:
0.29 µg of 2 µg
12%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin A
569 IU
TOP 23%
Vitamin D
1 µg
TOP 44%
Vitamin C
0.2 mg
TOP 52%
Vitamin B12
0.29 µg
TOP 55%
Folate
13 µg
TOP 56%
Vitamin B2
0.135 mg
TOP 61%
Vitamin B5
0.385 mg
TOP 66%
Vitamin B6
0.058 mg
TOP 76%
Vitamin B1
0.03 mg
TOP 82%
Vitamin K
0.1 µg
TOP 88%
Vitamin B3
0.15 mg
TOP 89%
Vitamin E
0.02 mg
TOP 93%
Macronutrients chart
Protein:
Daily Value: 8%
3.79 g of 50 g
8%
Fats:
Daily Value: 1%
0.93 g of 65 g
1%
Carbs:
Daily Value: 1%
4.48 g of 300 g
1%
Water:
Daily Value: 5%
90.07 g of 2,000 g
5%
Other:
0.73 g
Fat type information
Saturated Fat:
0.658 g
Monounsaturated Fat:
0.31 g
Polyunsaturated fat:
0.053 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
3.7 g
Maltose:
0 g
Galactose:
0.91 g
Fiber content ratio for Kefir
Sugar:
4.61 g
Fiber:
0 g
Other:
-0.13 g
All nutrients for Kefir per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 41kcal | 2% | 90% |
1.1 times less than Orange
|
| Protein | 3.79g | 9% | 67% |
1.3 times more than Broccoli
|
| Fats | 0.93g | 1% | 75% |
35.8 times less than Cheddar Cheese
|
| Vitamin C | 0.2mg | 0% | 52% |
265 times less than Lemon
|
| Net carbs | 4.48g | N/A | 58% |
12.1 times less than Chocolate
|
| Carbs | 4.48g | 1% | 62% |
6.3 times less than Rice
|
| Cholesterol | 5mg | 2% | 52% |
74.6 times less than Egg
|
| Vitamin D | 1µg | 10% | 44% |
2.2 times less than Egg
|
| Iron | 0.04mg | 1% | 95% |
65 times less than Beef broiled
|
| Calcium | 130mg | 13% | 17% |
Equal to Milk
|
| Potassium | 164mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almond
|
| Sugar | 4.61g | N/A | 49% |
1.9 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.01mg | 1% | 96% |
15.8 times less than Shiitake
|
| Zinc | 0.46mg | 4% | 71% |
13.7 times less than Beef broiled
|
| Phosphorus | 105mg | 15% | 63% |
1.7 times less than Chicken meat
|
| Sodium | 40mg | 2% | 76% |
12.3 times less than White Bread
|
| Vitamin A | 569IU | 11% | 23% |
29.4 times less than Carrot
|
| Vitamin A RAE | 171µg | 19% | 26% | |
| Vitamin E | 0.02mg | 0% | 93% |
73 times less than Kiwifruit
|
| Selenium | 3.6µg | 7% | 70% | |
| Manganese | 0.01mg | 0% | 96% | |
| Vitamin B1 | 0.03mg | 3% | 82% |
8.9 times less than Pea raw
|
| Vitamin B2 | 0.14mg | 10% | 61% |
Equal to Avocado
|
| Vitamin B3 | 0.15mg | 1% | 89% |
63.8 times less than Turkey meat
|
| Vitamin B5 | 0.39mg | 8% | 66% |
2.9 times less than Sunflower seed
|
| Vitamin B6 | 0.06mg | 4% | 76% |
2.1 times less than Oat
|
| Vitamin B12 | 0.29µg | 12% | 55% |
2.4 times less than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 13µg | 3% | 56% |
4.7 times less than Brussels sprout
|
| Trans Fat | 0.04g | N/A | 67% |
402.4 times less than Margarine
|
| Saturated Fat | 0.66g | 3% | 66% |
9 times less than Beef broiled
|
| Monounsaturated Fat | 0.31g | N/A | 75% |
31.6 times less than Avocado
|
| Polyunsaturated fat | 0.05g | N/A | 89% |
890.1 times less than Walnut
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.01g | N/A | 99% |
1523.3 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 52% |
170 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 95% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% | |
| Omega-6 - Linoleic acid | 0.03g | N/A | 99% |
424.8 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 41
% Daily Value*
2%
Total Fat
1g
5%
Saturated Fat 1g
2%
Cholesterol 5mg
2%
Sodium 40mg
1%
Total Carbohydrate
4g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
4g
Vitamin D
41mcg
7%
Calcium
130mg
13%
Iron
0mg
0%
Potassium
164mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Kefir nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.