Dairy
lowfat plain kefir.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
43
PROTEIN
3.8g
CARBS
4.8g
FAT
1.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43kcal—
Protein3.8g8%
Carbohydrates4.8g2%
Fiber0g0%
Sugar4.6g9%
Total fat1.0g1%
Saturated fat0.66g3%
Trans fat0.04g—
Cholesterol5.0mg2%
Water89.7g—
MINERALS
Sodium40mg2%
Potassium164mg3%
Calcium130mg10%
Iron0.04mg0%
Magnesium12mg3%
Phosphorus105mg8%
Zinc0.46mg4%
Copper0.01mg1%
Manganese0.01mg0%
Selenium3.6µg7%
VITAMINS
Vitamin A171µg19%
Vitamin C0.20mg0%
Vitamin D1.0µg5%
Vitamin E0.02mg0%
Vitamin K0.10µg0%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.14mg11%
Niacin (B3)0.15mg1%
Pantothenic acid (B5)0.39mg8%
Vitamin B60.06mg4%
Folate (B9)13µg3%
Vitamin B120.29µg12%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup243g
1 tablespoon15.2g
1 teaspoon5.1g
1 ml1g
1 liter1012.5g
HEALTH BENEFITS
Why eat it.
- ✓Rich in probiotics, containing a diverse range of beneficial bacteria and yeasts that support gut health and digestion.
- ✓Excellent source of calcium and vitamin K2, which work together to improve bone density and reduce the risk of fractures.
- ✓Possesses potent antibacterial properties, with specific probiotics like Lactobacillus kefiri that can inhibit the growth of harmful bacteria.
- ✓May help modulate the immune system, potentially reducing inflammation and improving symptoms of allergies and asthma.
COOKING TIPS
In the kitchen.
- 1Use as a tangy and nutritious base for smoothies, blending with fruits, vegetables, and seeds.
- 2Substitute for buttermilk, yogurt, or sour cream in baking recipes for muffins, pancakes, and breads to add moisture and a tender crumb.
- 3Create creamy salad dressings or marinades; the acidity helps tenderize meats like chicken and lamb.
- 4Avoid heating kefir to high temperatures, as this will destroy the beneficial live cultures. If adding to warm dishes like soups, stir it in after cooking, off the heat.
STORAGE
Keep it fresh.
- Refrigerate immediately at or below 40°F (4°C) in a tightly sealed container to maintain freshness and slow fermentation.
- For best quality and potency of probiotics, consume within 1-2 weeks after opening. Some separation is normal; just shake well before use.
FAQ
Frequently asked questions.
Is lowfat plain kefir healthy?
Yes, lowfat plain kefir is very healthy. It's packed with diverse probiotics for gut health, an excellent source of calcium and vitamin K2 for strong bones, and contains beneficial proteins. Its low-fat content makes it a good choice for a balanced diet.
What are the nutritional values of lowfat plain kefir?
Per 100g, lowfat plain kefir contains approximately 43 calories, 3.79g of protein, 4.77g of carbohydrates, and 1.02g of fat. It also provides essential vitamins and minerals, particularly calcium.
Is lowfat plain kefir good for weight loss?
Yes, lowfat plain kefir can be beneficial for weight loss. It's low in calories and fat, while being a good source of protein, which helps with satiety. The probiotics may also support a healthy metabolism and digestion.
Is lowfat plain kefir suitable for people with lactose intolerance?
Many people with lactose intolerance can consume kefir. The fermentation process breaks down much of the lactose into lactic acid, making it easier to digest than regular milk. However, individual tolerance varies.
Is lowfat plain kefir keto-friendly?
With 4.77g of carbs per 100g, lowfat plain kefir can be consumed in moderation on a keto diet, but it's not strictly low-carb. It's important to monitor portion sizes to stay within daily carb limits.
Is lowfat plain kefir vegan?
No, lowfat plain kefir is not vegan. It is a dairy product made from fermented milk. However, there are non-dairy kefir alternatives made from coconut milk or water kefir for those following a vegan diet.
How can I use lowfat plain kefir in my diet?
Lowfat plain kefir is versatile. You can drink it plain, blend it into smoothies, use it as a base for salad dressings, marinate meats, or substitute it for buttermilk in baking recipes for added tang and moisture.
What does lowfat plain kefir taste like?
Lowfat plain kefir has a tangy, slightly sour taste, similar to yogurt but often with a thinner consistency and a slight effervescence due to the fermentation. The 'plain' variety means no added sugars or flavors.
How should I store lowfat plain kefir, and how long does it last?
Store lowfat plain kefir in the refrigerator at all times. Unopened, it typically lasts until the 'best by' date on the package. Once opened, it's best consumed within 5-7 days for optimal freshness and probiotic activity.
Can I freeze lowfat plain kefir?
Yes, you can freeze lowfat plain kefir, but its texture may change upon thawing, becoming grainier or separating. It's best used in smoothies or baking after freezing rather than drinking plain. Freezing does not significantly harm the probiotics.
