What Is Kefir? Properties, Nutritional Value & Health Benefits

Kefir has become a particularly popular drink in recent years—and rightly so—since it is an extremely nutritious food with high nutritional value and many health benefits.

If you’re thinking about adding kefir to your diet but still have questions such as what exactly it is, how many calories it has, and how it’s made, keep reading. In this article, we answer all these and many more questions about kefir!

What is kefir?

Kefir is a beverage usually made from cow’s or goat’s milk, which undergoes fermentation and is rich in probiotic bacteria. Its consistency is something between milk and yogurt, as it has a thin texture and a slightly sour taste.

How is kefir made?

Kefir is produced by fermenting cow’s or goat’s milk with kefir grains—cultures of yeasts and lactic acid bacteria. These grains resemble cauliflower in appearance, remain in the milk for about 24 hours, and are then removed after transferring their beneficial properties to it.

What is the nutritional value of kefir?

The nutritional value of kefir may vary from product to product, but in general, one glass of low-fat cow’s milk kefir contains approximately:

• ~9 g protein
• ~11.6 g carbohydrates
• ~2–3 g fat
• Vitamin B12 (~29% of the recommended daily intake)
• Calcium (~36% of the recommended daily intake)
• Vitamin B2 (~25% of the recommended daily intake)
• Phosphorus (~20–25% of the recommended daily intake)
• Vitamin D (~12% of the recommended daily intake)
• Magnesium (~7% of the recommended daily intake)

How many calories does kefir have?

Kefir has about 100–150 calories per 250 ml. However, this can vary depending on flavorings and added sugars.

How much protein does kefir contain?

Kefir contains about 9 g of protein per 250 ml, making it an excellent option for anyone wanting to increase their protein intake without significantly increasing calories.

Read also: Protein-Rich Vegetables: Which Ones Have the Most?

Does kefir contain probiotics?

Yes—kefir contains a wide variety of probiotics thanks to the fermentation process, making it very beneficial for gut health and maintaining a balanced gut microbiome.

Common probiotic strains found in kefir include:

• Lactobacillus acidophilus
• Bifidobacterium bifidum
• Streptococcus thermophilus
• Lactobacillus bulgaricus
• Lactobacillus helveticus
• Lactobacillus kefiri
• Lactococcus lactis
• Saccharomyces cerevisiae
• Kluyveromyces marxianus

What are the health benefits of kefir?

Kefir offers many health-promoting properties. The most important include:

1. Supports digestion and gut health

Kefir helps maintain a healthy gut and can relieve issues such as irritable bowel syndrome, ulcers, and inflammatory bowel diseases, as it helps regulate an imbalanced microbiome.

2. Fights harmful bacteria and infections

The probiotic Lactobacillus kefiri, unique to kefir, can help slow or stop the growth of harmful bacteria. Additionally, the carbohydrate kefiran—also exclusive to kefir—has antibacterial properties and supports the immune system.

3. May reduce the risk of osteoporosis

As a dairy product, kefir is rich in calcium, supporting strong bones and potentially reducing osteoporosis risk. It also contains vitamin K2, essential for calcium metabolism and proper absorption.

4. Low in lactose

Unlike most dairy products, kefir contains low levels of lactose because bacteria convert it into lactic acid. This makes kefir easier to tolerate for people with lactose intolerance.

5. Beneficial for heart health

Regular consumption of kefir may help support heart health by reducing cholesterol, blood pressure, and triglycerides, lowering the risk of cardiovascular disease.

When should I drink kefir?

You can drink kefir at any time of day, but good options include:

• In the morning on an empty stomach to activate metabolism and digestion

• In the evening after meals to improve digestion and sleep

• With meals to enhance probiotic absorption

• After exercise due to its high protein content for muscle recovery

Does kefir come in flavors?

Yes—kefir is available in various flavors such as strawberry, berries, peach, and mango. There are also herbal-infused kefir drinks for extra benefits. These options are milder in taste if plain kefir feels too sour.

When does kefir spoil?

The expiration date is printed on the package. After opening, kefir should be consumed within 2–5 days. If you’re unsure whether it has spoiled, check its smell, taste, and texture. If it smells bad, tastes very sour, or shows signs of mold, do not drink it.

What is the difference between kefir and ayran?

Kefir is a fermented drink made by adding kefir grains to milk, while ayran is yogurt diluted with water. Kefir contains more probiotics because of its fermentation process.

Kefir or buttermilk? What’s the difference?

Although similar, the production methods differ: kefir is made with kefir grains, while buttermilk is made by adding an acid (like vinegar, lemon juice, or lactic acid bacteria) to milk. As a result, kefir has more probiotics than buttermilk.

Does kefir have side effects?

Moderate consumption is generally safe. However, if you haven’t consumed it before or drink large amounts, you may experience:

• Diarrhea or constipation
• Bloating
• Stomach cramps
• Risk of infection for immunocompromised individuals
• Skin rashes, headaches, or rapid heartbeat if you have histamine intolerance

Now you know everything you need about kefir to safely include it in your diet and enjoy its health benefits. At Biologiko Xorio you can find a wide variety of cow and goat kefir products to try until you find your favorites for everyday use.