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Kefir nutrition, glycemic index, calories, net carbs & more

Kefir, lowfat, plain, LIFEWAY
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Kefir

Kefir
Calories
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)
83% Calcium
77% Vitamin A
74% Retinol
74% Vitamin A
57% Vitamin D
Explanation: The given food contains more Calcium than 83% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Retinol, Vitamin A, and Vitamin D.

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% 91%
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

0.658% 0.31% 0.053%
Saturated Fat: 0.658 g
Monounsaturated Fat: 0.31 g
Polyunsaturated fat: 0.053 g

Carbohydrate type breakdown

3.7% 0.91%
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

4.61%
Sugar: 4.61 g
Fiber: 0 g
Other: -0.13 g

All nutrients for Kefir per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 58% 4.48g 12.1 times less than Chocolate Chocolate
Protein 9% 67% 3.79g 1.3 times more than Broccoli Broccoli
Fats 1% 75% 0.93g 35.8 times less than Cheese Cheese
Carbs 1% 62% 4.48g 6.3 times less than Rice Rice
Calories 2% 90% 41kcal 1.1 times less than Orange Orange
Fructose 0% 100% 0g N/A Apple
Sugar N/A 49% 4.61g 1.9 times less than Coca-Cola Coca-Cola
Fiber 0% 100% 0g N/A Orange
Calcium 13% 17% 130mg Equal to Milk Milk
Iron 1% 95% 0.04mg 65 times less than Beef Beef
Magnesium 3% 79% 12mg 11.7 times less than Almond Almond
Phosphorus 15% 63% 105mg 1.7 times less than Chicken meat Chicken meat
Potassium 5% 68% 164mg 1.1 times more than Cucumber Cucumber
Sodium 2% 76% 40mg 12.3 times less than White Bread White Bread
Zinc 4% 71% 0.46mg 13.7 times less than Beef Beef
Copper 1% 96% 0.01mg 15.8 times less than Shiitake Shiitake
Vitamin E 0% 93% 0.02mg 73 times less than Kiwifruit Kiwifruit
Vitamin D 10% 44% 1µg 2.2 times less than Egg Egg
Vitamin C 0% 52% 0.2mg 265 times less than Lemon Lemon
Vitamin B1 3% 82% 0.03mg 8.9 times less than Pea Pea
Vitamin B2 10% 61% 0.14mg Equal to Avocado Avocado
Vitamin B3 1% 89% 0.15mg 63.8 times less than Turkey meat Turkey meat
Vitamin B5 8% 66% 0.39mg 2.9 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 76% 0.06mg 2.1 times less than Oat Oat
Folate 3% 56% 13µg 4.7 times less than Brussels sprout Brussels sprout
Vitamin B12 12% 55% 0.29µg 2.4 times less than Pork Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Cholesterol 2% 52% 5mg 74.6 times less than Egg Egg
Trans Fat N/A 67% 0.04g 402.4 times less than Margarine Margarine
Saturated Fat 3% 66% 0.66g 9 times less than Beef Beef
Monounsaturated Fat N/A 75% 0.31g 31.6 times less than Avocado Avocado
Polyunsaturated fat N/A 89% 0.05g 890.1 times less than Walnut Walnut

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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.