How healthy is kefir?
Is kefir healthy? Yes, for most people. Kefir scores 76/100 on the HowHealthyIs Score: 100 g provides 43 kcal, 171 µg vitamin A and 130 mg calcium. Kefir is a fermented milk drink with calcium, protein and a wider range of live cultures than most yogurts. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kefir ranks higher than 76% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A44%
- Calcium23%
- Protein18%
- Potassium8%
- Magnesium7%
- Vitamin C1%
- Iron1%
- Vitamin E0%
- Fiber0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium4%
Raw NRF9.3: 101 minus 12 = 89. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kefir?
Calories104kcal
Protein9.2g
Carbohydrates12g
Fat2.5g
Fiber0g
Sugars11g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 104 kcal | |
| Protein | 3.8 g | 9.2 g | 18% |
| Carbohydrates | 4.8 g | 12 g | 4% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 4.6 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1 g | 2.5 g | 3% |
| Saturated fat | 0.7 g | 1.6 g | 8% |
| Vitamins | |||
| Vitamin A | 171 µg | 416 µg | 46% |
| Vitamin C | 0.2 mg | 0.5 mg | 1% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 130 mg | 316 mg | 24% |
| Iron | <0.1 mg | <0.1 mg | 1% |
| Potassium | 164 mg | 399 mg | 8% |
| Magnesium | 12 mg | 29 mg | 7% |
| Sodium | 40 mg | 97 mg | 4% |
Source: USDA FoodData Central, "Kefir, lowfat, plain, LIFEWAY" (FDC 170904). Values rounded.
Why is kefir good for you?
- 416 µg vitamin A in 1 cup, 46% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 316 mg calcium in 1 cup, 24% of the daily value. Calcium is needed for the maintenance of normal bones.
- 9.2 g protein in 1 cup, 18% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Smoothies and breakfast
- A drinkable snack
What should you watch out for?
- Flavored kefirs can be sweetened. Contains lactose, though often tolerated better than milk.
Similar foods
Kefir is already one of the most nutrient-dense dairy foods and eggs we cover.
How does kefir compare?
Common questions about kefir
How many calories are in kefir?
100 g of kefir has 43 kcal. A typical portion, 1 cup (243 g), has about 104 kcal.
How much protein is in kefir?
Kefir has 3.8 g of protein per 100 g, or about 9.2 g in 1 cup.
Is kefir good for weight loss?
Kefir is low in calories (43 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.