Kefir, lowfat, plain, LIFEWAY
Whole food · Dairy and Egg Products
Photo: Wikipedia
Lifeway low-fat plain kefir is a tangy, effervescent cultured milk drink with a pourable, slightly thick texture similar to a drinkable yogurt. It's a probiotic powerhouse, offering nearly 4 grams of protein and a good dose of calcium in a low-calorie, low-fat package. Its signature sourness comes from a complex fermentation of bacteria and yeast, creating a uniquely refreshing and gut-friendly beverage.
Calorie split: 35% protein · 44% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love kefir for its complex, tangy flavor that's more nuanced than yogurt and its versatile, drinkable consistency. It's a staple in Eastern European and Caucasian cultures, often enjoyed plain, with fruit, or as a base for smoothies and dressings.
⚠️ Watch-outs & how to enjoy it better
The strong, sour taste can be off-putting to those unfamiliar with fermented foods, and the carbonation may cause mild bloating initially. For individuals with severe dairy allergies, it's unsafe, and the natural sugars (4.61g per 100g) can still impact blood sugar, so pairing it with fiber or protein is advisable.
Key benefits
- Rich in live and active probiotic cultures for gut health
- Good source of protein (3.79g per 100g) for satiety
- Low in fat (1.02g per 100g) and calories (43 kcal per 100g)
- Contains calcium and B vitamins from fermented milk
- Naturally low in lactose due to the fermentation process
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'kefir' is thought to derive from the Turkish word 'köpük,' meaning foam, referring to the frothy head that forms during fermentation.
Full nutrition (USDA data · scales with serving)
| Water | 89.7 g |
| Energy | 43.0 kcal |
| Energy | 182 kj |
| Protein | 3.8 g |
| Total lipid (fat) | 1.0 g |
| Ash | 0.72 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.6 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 3.7 g |
| Maltose | 0.00 g |
| Galactose | 0.91 g |
| Calcium, Ca | 130 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 105 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 40.0 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.15 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 171 ug |
| Retinol | 171 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 569 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 41.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.66 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.10 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.31 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.12 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.31 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.27 g |
| MUFA 18:1 c | 0.25 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:2 n-6 c,c | 0.03 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 5.0 mg |
FAQ
Is kefir the same as yogurt?
No. While both are fermented dairy, kefir uses a symbiotic culture of bacteria and yeast (SCOBY) and ferments at room temperature, resulting in a thinner, more effervescent drink with a wider variety of probiotic strains than yogurt.
Can I drink kefir if I'm lactose intolerant?
Many people with lactose intolerance can tolerate kefir because the fermentation process breaks down most of the lactose. However, it's best to start with a small amount to see how your body reacts.
How long does kefir last in the fridge?
Once opened, Lifeway low-fat plain kefir should be consumed within 7-10 days for optimal freshness and probiotic potency, though it may remain safe for longer if kept consistently cold.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.43 kcal/g · 35% calories from protein · 0.0 g fiber · 4.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.