Kefir Nutrition Benefits and Facts

Nutritional summary

Kefir consumption is well-established as a tool for improving glycemic control (blood sugar management) and reducing insulin resistance across diverse adult populations .
Systematic reviews of human clinical trials indicate that regular intake can lower inflammatory markers, specifically TNF-α and IL-6 (proteins that signal systemic inflammation) .
The fermentation process by kefir grains produces kefiran (a unique exopolysaccharide or complex sugar) and various bioactive molecules that enhance the beverage's health-promoting properties beyond its original milk matrix .
Evidence regarding kefir's impact on lipid profiles (cholesterol and triglycerides) and blood pressure remains inconsistent; while some meta-analyses show modest improvements, other high-quality trials report no significant effect .

Interesting fact

The word kefir is derived from the Turkish word 'keyif', which translates to 'feeling good' after eating, referencing the traditional belief in its digestive benefits.

Standout nutrients

ACE

SOURCE

Calcium

GREAT

SOURCE

Iodine

MID

SOURCE

Molybdenum

SOURCE

Chromium

kcal per 100g

Protein3.55g

Fat1.28g

Carbs0.81g

Sugar5.34g

Fat breakdown

Polyunsat0.05g

Monounsat0.36g

Saturated0.81g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeKeto

Sustainability

Moderate

As a dairy product, its footprint is higher than plant-based alternatives but lower than cheese or beef.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Keep in original sealed container; carbonation may build over time.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Kefir Consumption and Health Effects Based on Human Clinical Trials: An Overview of Literature - PMC

[2]pmc.ncbi.nlm.nih.gov

Current Research in Fermented Foods: Bridging Tradition and Science - PMC

[4]pmc.ncbi.nlm.nih.gov

Health-Promoting Components in Fermented Foods: An Up-to-Date Systematic Review - PMC

[5]pmc.ncbi.nlm.nih.gov

Effects of Regular Kefir Consumption on Gut Microbiota in Patients with Metabolic Syndrome: A Parallel-Group, Randomized, Controlled Study - PMC

[6]pmc.ncbi.nlm.nih.gov

Kefir and Its Biological Activities - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

79.5

Version

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