Is Kefir (Plain) Keto?

Fermented Dairy
Kefir (Plain) sticker illustration
KETO VERDICTMODERATE

Moderate for keto: about 4.5g net carbs per 100g. Probiotic-rich, but keep portions small (≈100–150ml) and choose unsweetened varieties.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

4.8gnet carbs in your portion

Total carbs
4.8g
Fiber
0g
Protein
3.3g
Fat
1g
Calories
41
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The 100 g reference amount has 4.8g net carbs, so measure portions carefully.

  • Net carbs (100 g)4.8g
  • Protein (100 g)3.3g
  • Fat (100 g)1g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
4.8g
Total Carbs
4.8g
Fiber
0g
Protein
3.3g
Fat
1g
Calories
41

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

HOW TO ENJOY IT ON KETO

  • Moderate carbs (~4.5g/100g) can fit with portion control
  • Fermentation lowers lactose vs. milk and adds live cultures
  • Provides complete dairy protein to support satiety
  • Pairs well with added fats (e.g., MCT/cream) to improve macros
  • Unsweetened/plain options avoid added sugars
  • Useful occasionally for gut support on a low-carb plan

PREPARATION SUGGESTIONS

PROBIOTIC MORNING SHOT

Sip 100–150ml plain kefir on its own; start smaller if new to fermented dairy.

TANGY SALAD DRESSING

Whisk kefir with Olive Oil, herbs, garlic, and Lemon for a creamy vinaigrette.

PROTEIN-RICH MARINADE

Use as a tenderizing base for chicken or lamb with spices; pat dry before cooking.

COLD SOUP BASE

Stir with cucumber, dill, and garlic for a refreshing, tzatziki-style soup.

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