Kefir Calories and Macros — Nutrition Facts per 1 cup (243g)

Kefir contains 104 calories per 1 cup (243g), with 9.2g of protein, 11.7g of carbs, and 2.4g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.

Kefir nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Low-fat plain kefir. Think of it as drinkable yogurt: similar macros to milk with the probiotic profile of a fermented food. Flavored bottles add 10g+ of sugar per cup.

How does kefir fit your goals?

Kefir delivers a balanced macro profile (9.2g protein / 11.7g carbs / 2.4g fat per 1 cup (243g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Diet-wise, kefir fits low-carb and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, kefir pulls real weight on calcium (24% DV) per 1 cup (243g) — the kind of micronutrient density that calorie counts alone don't show.

How kefir compares to other dairy

Tracking kefir without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time kefir hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

Related foods

• 2% Milk calories and macros
• Skim Milk calories and macros
• Whole Milk calories and macros
• Plain Yogurt (whole milk) calories and macros

Browse all dairy in the food database.