Foods/Dairy & Egg/Kefir
K
Dairy & Egg · smoothie

Kefir

1 serving · 100 g43 kcal

A balanced dairy & egg contributor — a little of a lot, with no single standout.

Macros

Per serving

43 kcal
Energy
3.8g
Protein
4.8g
Carbs
1g
Fat
not available
Fiber
Protein 3.8 gCarbs 4.8 gFat 1 g
43 kcal / 100 g. This record’s serving is 100 g — both columns match.
Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.
What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — kefir gives a little of a lot. The bars are short on purpose; that’s honest.
Vitamin A
19%
Phosphorus
15%
Calcium
13%
Vitamin B12
12%
Riboflavin (B2)
10%
Pantothenic acid (B5)
8%
Good source of
No single standout — and that’s fine.
Nothing in kefir clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.
Pairs well with

What fills kefir’s gaps?

Kefir is lighter on Vitamin D, Iron — these round it out into a fuller glass.

a fuller
glass
Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ MagnesiumSunflower seedsAdds Vitamin E (α-tocopherol) & Copper+ Vitamin E (α-tocopherol)+ Copper+ Omega-6 LinoleicKaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Calcium
Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.
Serving: 1 serving = 100 g
Generous to use, with room before it crowds out variety.
Common questions

Kefir, in brief

How many calories are in kefir?
1 serving (100 g) of kefir has about 43 calories.
What is kefir high in?
Kefir has no single standout nutrient — it's a balanced contributor, with Vitamin A highest at 19% of a day's needs.
Is kefir good in a smoothie?
Yes — kefir is one of S8D's smoothie-role foods.
Keep exploring

More dairy & egg

All foods →
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Nutrient guides
Vitamin A Phosphorus Calcium Vitamin B12 Riboflavin (B2) Pantothenic acid (B5)

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