Kefir

Milk & dairy drinks

Every 100 g of Kefir contains 41 kcal and 4.5 g of available carbohydrate. Its glycemic index is 36 (Low), the average of 1 study in the International GI Tables (Atkinson 2021). A typical 250 g portion has a glycemic load of 4 (Low).

Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026

Glycemic index

Low

Glycemic load

per 250 g portion

Calories

kcal per 100 g

Protein

3.3

g per 100 g

💡 Smart Nutritional Guidance

Consumption advice

Kefir is a fermented milk that contains beneficial bacteria and yeasts and is thinner than yoghurt.

Best preparation methods

Drink it chilled or add it to smoothies, and choose plain, unsweetened kefir.

Important Nutritional Note

For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.

Nutrition facts

Nutrient	Per 100 g	Per typical portion (250 g)
Calories	41 kcal	102.5 kcal
Protein	3.3 g	8.2 g
Carbohydrate	4.5 g	11.2 g
Available carbohydrate	4.5 g	11.2 g
Fat	1 g	2.5 g
Dietary fibre	0 g	0 g

The typical portion is approximate, for comparison purposes.

Comparison & smarter alternatives

It ranks 2 of 3 measured foods in Milk & dairy drinks by glycemic index (lowest first).

Lower-GI alternatives:

Whole MilkGlycemic index 32

Frequently asked questions

Is Kefir good for weight loss?

Yes. Kefir is very low in calories (41 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.

How does Kefir affect blood sugar?

Its glycemic index is 36 (Low) according to Atkinson 2021. A typical 250 g portion has a glycemic load of 4 (Low), so the effect of this portion on blood sugar is limited.

What is the nutritional value of a typical portion of Kefir?

A typical 250 g portion of Kefir provides about 102 kcal, 8.2 g protein, 11.2 g carbohydrate, 2.5 g fat and 0 g fibre.

📚 Scientific sources: International Tables of Glycemic Index (Atkinson et al., Am J Clin Nutr 2021) • Harvard Health Publishing.
Approved value: average of 1 study (range 36–36), confidence grade B. Methodology & details →

Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.