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Unsweetened Cow's Milk Kefir

Unsweetened Cow's Milk Kefir

EverydayUnsweetened

Unsweetened cow's milk kefir is a tangy, fermented dairy drink created by culturing milk with kefir grains, yielding a probiotic-rich beverage with a consistency thinner than yogurt and slight natural effervescence. Unlike sweetened varieties, it contains no added sugars, offering a higher protein-to-carbohydrate ratio alongside calcium and B vitamins, while its fermentation process breaks down most lactose for easier digestion. The versatile base works equally well in smoothies, dressings, or as a standalone drink, with a pleasantly sour profile that balances both sweet and savory applications.

Macro Impact

A 1 cup serving contains 151 calories, 8g protein, 10g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 151 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories151
% Daily Value*
Total Fat9g
11%
Saturated Fat6g
28%
Trans Fat0.4g
Polyunsaturated Fat0.2g
Monounsaturated Fat2g
Cholesterol36mg
12%
Sodium103mg
4%
Total Carbohydrate10g
4%
Dietary Fiber0g
0%
Total Sugars9g
Includes Added Sugars0g
0%
Protein8g
Vitamin D10mcg
48%
Calcium274mg
21%
Iron0.2mg
1%
Potassium365mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
10 / 275 g
4%
Fiber
0 / 28 g
0%
Sugars
9 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
2 / 31 g
8%
Polyunsaturated
0 / 23 g
1%
Saturated
6 / 23 g
24%
Trans
0 g
Cholesterol
36 / 300 g
12%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
8 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
29%
Leucine
1 / 3 g
26%
Lysine
1 / 2 g
30%
Methionine
0 / 1 g
18%
Phenylalanine
0 / 2 g
21%
Threonine
0 / 1 g
28%
Tryptophan
0 / 0 g
36%
Valine
1 / 2 g
28%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
36%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
8 / 30 mcg
28%
Cobalamin, B12
1 / 2 mcg
20%
Folate
34 / 400 mcg
8%
Vitamin A
410 / 800 mcg
51%
Vitamin C
1 / 83 mg
1%
Vitamin D
10 / 15 mcg
64%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
274 / 1k mg
27%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
1%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
216 / 700 mg
31%
Potassium
365 / 3k mg
12%
Selenium
3 / 55 mcg
5%
Sodium
103 / 2.3k mg
4%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
211 g
Caffeine
0 mg
Choline
36 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Kefir, lowfat, plain, LIFEWAY. USDA Standard Reference, Legacy. Food ID 170904.
  2. 2.Kefir, (2-3.9% M.F.). Canadian Nutrient File. Food ID 6291.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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