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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

Kefir
Glycemic index ⓘ Source:
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
TOP 17% Calcium ⓘHigher in Calcium content than 83% of foods
TOP 23% Vitamin A ⓘHigher in Vitamin A content than 77% of foods
TOP 26% Retinol ⓘHigher in Retinol content than 74% of foods
TOP 26% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
TOP 43% 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:
Check out our Glycemic index chart page for the full list.
36

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 39% 2% 9% 45% 15% 6% 13% 3% 1% 20% 9%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 30% 1% 8% 32% 3% 24% 14% 10% 37% 1%
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

4% 5% 89%
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

64% 30% 5%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g

Carbohydrate type breakdown

80% 20%
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

103%
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 OrangeOrange
Protein 3.79g 9% 67% 1.3 times more than BroccoliBroccoli
Fats 0.93g 1% 75% 35.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.2mg 0% 52% 265 times less than LemonLemon
Net carbs 4.48g N/A 58% 12.1 times less than ChocolateChocolate
Carbs 4.48g 1% 62% 6.3 times less than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Vitamin D 1µg 10% 44% 2.2 times less than EggEgg
Iron 0.04mg 1% 95% 65 times less than BeefBeef
Calcium 130mg 13% 17% Equal to MilkMilk
Potassium 164mg 5% 68% 1.1 times more than CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 4.61g N/A 49% 1.9 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.01mg 1% 96% 15.8 times less than ShiitakeShiitake
Zinc 0.46mg 4% 71% 13.7 times less than BeefBeef
Phosphorus 105mg 15% 63% 1.7 times less than Chicken meatChicken meat
Sodium 40mg 2% 76% 12.3 times less than White BreadWhite Bread
Vitamin A 569IU 11% 23% 29.4 times less than CarrotCarrot
Vitamin A RAE 171µg 19% 26%
Vitamin E 0.02mg 0% 93% 73 times less than KiwifruitKiwifruit
Selenium 3.6µg 7% 70%
Manganese 0.01mg 0% 96%
Vitamin B1 0.03mg 3% 82% 8.9 times less than Pea rawPea raw
Vitamin B2 0.14mg 10% 61% Equal to AvocadoAvocado
Vitamin B3 0.15mg 1% 89% 63.8 times less than Turkey meatTurkey meat
Vitamin B5 0.39mg 8% 66% 2.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 4% 76% 2.1 times less than OatOat
Vitamin B12 0.29µg 12% 55% 2.4 times less than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 13µg 3% 56% 4.7 times less than Brussels sproutBrussels sprout
Trans Fat 0.04g N/A 67% 402.4 times less than MargarineMargarine
Saturated Fat 0.66g 3% 66% 9 times less than BeefBeef
Monounsaturated Fat 0.31g N/A 75% 31.6 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 89% 890.1 times less than WalnutWalnut
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.01g N/A 99% 1523.3 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 52% 170 times less than SalmonSalmon
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 AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 41
% Daily Value*
2%
Total Fat 1g
5%
Saturated Fat 1g
Trans Fat g
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
ok
 ⓘ 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
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170904/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.