Kefir
Kefir is a low-calorie dairy beverage offering a moderate amount of protein, making it a balanced choice for a nutritious diet. It stands out as a good source of calcium and potassium, essential for bone health and electrolyte balance. With a modest level of saturated fats, it provides gentle nourishment from healthy fats. Additionally, it contains B vitamins including B12 and folate, supporting normal energy metabolism.
Macro Impact
A 100 g of Kefir contains 63 calories, 4.2 g of protein, 3.3 g of carbohydrates, and 3.3 g of fat.
Calorie Burn
How long would it take to burn off 63 calories?
- Walking3.5 mph, moderate pace11 min
- YogaModerate effort, gentle pace16 min
- SwimmingFreestyle, moderate effort8 min
- Biking12–14 mph, moderate effort6 min
- StairsStair climbing, moderate pace8 min
- Running5 mph (12 min/mile)6 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per 100 g
Carbohydrates
- Carbohydrates3.3 / 313 g(1%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars3.3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat3.3 / 83 g(4%)
- Saturated Fat2.1 / 25 g(8%)
- Trans Fat0.08 g
- Monounsaturated Fat0.83 g
- Polyunsaturated Fat0.33 g
- Cholesterol12.5 / 300 mg(4%)
- Omega-30.1 g
- Omega-60.23 g
- Omega-90.83 g
- Oleic Acid0.75 g
- Capric Acid0.05 g
- Erucic Acid0.02 g
- Lauric Acid0.13 g
- Stearic Acid0.44 g
- Caprylic Acid0.05 g
- Linoleic Acid0.21 g
- Myristic Acid0.38 g
- Palmitic Acid1 g
- Linolenic Acid0 g
- Eicosenoic Acid0.06 g
- Arachidonic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0.08 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein4.2 / 56 g(7%)
Amino Acids
- Lysine0.32 g
- Serine0.23 g
- Valine0.19 g
- Alanine0.3 g
- Cystine0.02 g
- Cysteine0.02 g
- Proline0.31 g
- Taurine0.4 mg
- Arginine0.28 g
- Histidine0.08 g
- Threonine0.19 g
- Isoleucine0.18 g
- Methionine0.08 g
- Tryptophan0.03 g
- Glutamic Acid0.75 g
- Aspartic Acid0.48 g
- Phenylalanine0.15 g
- Glycine0.13 g
- Leucine0.3 g
- Tyrosine0.1 g
Vitamins
- Vitamin A29.2 / 900 ug(3%)
- Vitamin C0.42 / 90 mg(0%)
- Vitamin D0.42 / 15 ug(3%)
- Vitamin E0.08 / 15 mg(1%)
- Vitamin K0.21 / 120 ug(0%)
- Vitamin B60.04 / 1.3 mg(3%)
- Vitamin B120.21 / 2.4 ug(9%)
- Thiamin (B1)0.04 / 1.2 mg(3%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)0.04 / 16 mg(0%)
- Folate5 / 400 ug(1%)
- Pantothenic Acid (B5)0.13 / 5 mg(3%)
- Biotin1.3 / 30 ug(4%)
- Choline16.7 / 550 mg(3%)
Minerals
- Calcium125 / 1,000 mg(13%)
- Iron0.04 / 8 mg(1%)
- Magnesium12.5 / 420 mg(3%)
- Phosphorus95.8 / 700 mg(14%)
- Potassium156.3 / 3,400 mg(5%)
- Sodium41.7 / 2,300 mg(2%)
- Zinc0.42 / 11 mg(4%)
- Copper0.01 / 0.9 mg(1%)
- Manganese0 / 2.3 mg(0%)
- Selenium3.3 / 55 ug(6%)
- Iodine20.8 / 150 ug(14%)
- Chromium0.42 / 35 ug(1%)
- Molybdenum1.3 / 45 ug(3%)
- Chloride62.5 / 2,300 mg(3%)
Other
- Water87.5 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0.21 g
Sources
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