Kefir Nutrition Facts: Calories, Vitamins & Minerals
Kefir nutrition facts per 100 ml and per serving
Figures are for: Kefir 2.5%
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 51 kcal | 122 kcal |
| Energy (kilojoules) | 213 kJ | 512 kJ |
| Protein | 2.9 g | 7 g |
| Fat | 2.5 g | 6 g |
| incl. saturated | 1.6 g | 3.8 g |
| Total carbohydrates | 4 g | 9.6 g |
| incl. sugars | 4 g | 9.6 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
51 kcal (213 kJ) per 100 ml · P/F/C 2.9/2.5/4 g
Serving (cup, 240 ml) — 122 kcal (512 kJ) · Nutri-Score B
Per 100 ml: sugar: medium saturated fat: medium salt: low fiber: low
Is kefir healthy?
Yes. On its nutrient profile, kefir is a healthy choice: grade B on the open 2023 Nutri-Score algorithm — the best grade any drink except water can get.
For
- Protein: 7 g per serving — 13% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (cup, 240 ml) has 122 kcal, 7 g protein, 6 g fat and 9.6 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Kefir is milk fermented with kefir grains: the protein and calcium of milk plus live cultures, and less lactose than milk itself.
protein 23%fat 45%carbs 32%
Vitamins and minerals in kefir
Per 100 ml, the standouts are vitamin A — 176 mcg, 20% of the Daily Value; vitamin B12 — 0.3 mcg, 12% of the Daily Value; riboflavin — 0.14 mg, 11% of the Daily Value.
| Nutrient | Per 100 ml | Serving: cup, 240 ml | % DV |
|---|---|---|---|
| Vitamin A | 176 mcg | 421 mcg | 47% |
| Vitamin D | 1 mcg | 2.5 mcg | 12% |
| Thiamin (B1) | 0.03 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.14 mg | 0.33 mg | 26% |
| Vitamin B6 | 0.06 mg | 0.14 mg | 8% |
| Folate (B9) | 13 mcg | 32 mcg | 8% |
| Vitamin B12 | 0.3 mcg | 0.71 mcg | 30% |
| Potassium | 168 mg | 404 mg | 9% |
| Calcium | 134 mg | 320 mg | 25% |
| Magnesium | 12 mg | 30 mg | 7% |
| Phosphorus | 108 mg | 259 mg | 21% |
| Zinc | 0.47 mg | 1.1 mg | 10% |
| Selenium | 3.7 mcg | 8.9 mcg | 16% |
| Cholesterol | 5.1 mg | 12 mg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Kefir, lowfat, plain, LIFEWAY” (FDC ID 170904, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 ml; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Kefir calories by volume, 100–500 ml
250 ml of kefir has 128 calories and 330 ml has 168. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g |
|---|---|---|
| 100 ml | 51 | 2.9 / 2.5 / 4 |
| 200 ml | 102 | 5.8 / 5 / 8 |
| 240 ml — typical serving | 122 | 7 / 6 / 9.6 |
| 250 ml | 128 | 7.3 / 6.3 / 10 |
| 330 ml | 168 | 9.6 / 8.3 / 13 |
| 500 ml | 255 | 15 / 13 / 20 |
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Kefir: calories by type
“Calories per 100 ml” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Fat-free kefir | 30 | 3 / 0.1 / 3.8 |
| Kefir 1% | 40 | 3 / 1 / 4 |
| Kefir, 1.5% fat | 48 | 3.5 / 1.6 / 4.8 |
| Kefir 2.5% | 51 | 2.9 / 2.5 / 4 |
| Kefir 3.2% | 57 | 2.9 / 3.2 / 4 |
How much movement is one serving?
A serving (cup, 240 ml) is 122 kcal — roughly 40 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Kefir: swaps and alternatives
No need to swap: kefir gets grade B, the second-best of five, and nothing is in the red on the per-100 ml traffic light: sugar 4 g (red is over 11.25 g), saturated fat 1.6 g (over 2.5 g) and salt 0.1 g (over 0.75 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 240 ml, a typical serving of kefir.
Kefir vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Kefir | 51 | 2.9 / 2.5 / 4 |
| Whole Milk | 60 | 2.9 / 3.2 / 4.7 |
FAQ
How many calories are in 100 ml of kefir?
100 ml of kefir has 51 calories, with 2.9 g protein, 2.5 g fat and 4 g carbohydrates.
How many calories are in a serving of kefir?
A serving (cup, 240 ml) has 122 calories: 7 g protein, 6 g fat and 9.6 g carbs.
What are the macros of kefir?
Per 100 ml: 2.9 g protein, 4 g carbs and 2.5 g fat. By calories that's about 23% protein, 32% carbs and 45% fat.
How long do you have to walk to burn a serving of kefir?
About 40 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person — that's the 122 calories in a serving (cup, 240 ml).
What vitamins and minerals are in kefir?
Per 100 ml, kefir is richest in vitamin A (176 mcg, 20% DV), vitamin B12 (0.3 mcg, 12% DV), riboflavin (0.14 mg, 11% DV) — from USDA FoodData Central record 170904.
How do the calories in kefir change with the type?
Per 100 ml it ranges from 30 kcal (fat-free kefir) to 57 kcal (kefir 3.2%); kefir 2.5% is in between, at 51 kcal.
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