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Kefir (plain): Calorie Count & Nutritional Breakdown

Kefir (plain) contains 41 kcal per 100g, with 3.3g of protein, 4.6g of carbohydrates, and 1.0g of fat. With high protein and very little fat, it suits lean and active diets well. A vegetarian-friendly choice.

  • Contains: Dairy
  • Dietary: Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.04mg, Calcium 130.0mg, Vitamin C 0.2mg
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Nutritional Overview

Kefir (plain) is a beverage consumed for hydration, energy, or enjoyment. Per 100g serving, it provides 41 kcal of energy, 3.3g of protein, 4.6g of carbohydrates, and 1.0g of fat.

It is a good source of protein, providing 3.3g per 100g (around 32% of its energy), approximately 7% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.0g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With 130mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Kefir (plain) is suitable for vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Turning Kefir (plain) into a real number rather than a guess takes seconds. Our food calculator logs its 41 kcal per 100g instantly.

Frequently Asked Questions

How many calories are in Kefir (plain)?

Kefir (plain) contains 41 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult.

Is Kefir (plain) high in protein?

Yes, Kefir (plain) provides 3.3g of protein per 100g (around 32% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Kefir (plain) provides 7% of this.

Is Kefir (plain) low in fat?

Yes, Kefir (plain) contains only 1.0g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Kefir (plain) low in salt?

Yes, Kefir (plain) contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Kefir (plain) suitable for vegetarians?

Yes, Kefir (plain) is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Kefir (plain) contain any allergens?

Yes, Kefir (plain) contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Kefir (plain) a good source of calcium?

Kefir (plain) provides 130mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

Real foods in the same category with meaningfully fewer calories than Kefir (plain) (41 kcal per 100g). Tap one to compare them side by side.

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