Kefir: 60 kcal, 3.4 g Protein & 20 B CFU Probiotics per 100 ml
Tangy, effervescent cultured milk with 30+ strains of beneficial bacteria and yeastâlactose-lower, protein-rich and gut-loving.
What Is Kefir?
A fermented drink made by inoculating cow, goat or plant milk with **kefir âgrainsâ**âgelatinous clusters of bacteria and yeast. 24-hour fermentation yields a lightly carbonated, sour beverage.
Nutrition (100 ml, 1 % fat)
|Calories|Protein|Carbs|Fat|Calcium|Vit B12|Live Cultures|
|---|---|---|---|---|---|---|
|60 kcal|3.4 g|7 g|1 g|120 mg (9 %)|0.4 ”g (17 %)|â 20 B CFU*|
Benefits
- **Probiotics (Lactobacillus, *Saccharomyces*, etc.)** may improve microbiome balance and lactose digestion.
- **Complete protein** with all essential amino acids.
- Provides **calcium + vitamin K2** that support bone strength.
Drawbacks
- Still contains ~1 % lactoseâthose with severe intolerance should test tolerance cautiously.
- Naturally effervescent pressure can pop sealed bottlesâopen slowly.
- Flavoured varieties often add **8â12 g sugar** per 100 ml.
Flavour & Texture
Creamy, **sharp yoghurt-like tang with mild fizz**; drinkable viscosity makes it smoothie-friendly.
Culinary Uses & Storage
- Drink straight, pour over granola or blend into **berry kefir smoothie**.
- Substitute for buttermilk in **pancakes & muffins** (1:1).
- Marinade for chickenâlactic acid tenderises.
- Keep †4 °C; consume within 7 days of opening for best fizz.
- 1. Kefir
Values shown for plain 1 % fat milk kefir, 100 ml