KETO VERDICTMODERATE
Moderate for keto: about 4.5g net carbs per 100g. Probiotic-rich, but keep portions small (≈100–150ml) and choose unsweetened varieties.
Is Kefir (Plain) Keto?
Fermented Dairy
Moderate for keto: about 4.5g net carbs per 100g. Probiotic-rich, but keep portions small (≈100–150ml) and choose unsweetened varieties.
- Net carbs (100g)4.5g
- Protein (100g)3.3g
- Fat (100g)1g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.5g
Total Carbs
4.5g
Fiber
0g
Protein
3.3g
Fat
1g
Calories
41
Source: USDA FoodData Central
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
HEALTH BENEFITS
- Live cultures may support a diverse gut microbiome
- Good source of calcium and phosphorus for bone health
- May aid lactose tolerance compared with regular milk
- Tea-like bioactive peptides from fermentation may support immune function
- Contains B vitamins (incl. B12) for energy metabolism
- Unique polysaccharides (e.g., kefiran) may have antimicrobial properties
- Emerging evidence suggests potential benefits for blood pressure and lipids
- Hydrating, lightly acidic beverage that can aid appetite control
PREPARATION SUGGESTIONS
PROBIOTIC MORNING SHOT
Sip 100–150ml plain kefir on its own; start smaller if new to fermented dairy.
KETO SMOOTHIE BASE
Blend with avocado, spinach, a splash of mct-oil, and a few raspberry or blueberry.
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.
KETO PARFAIT
Layer with chia-seeds, flax-seeds, and crushed almonds; add a few berries.
COLD SOUP BASE
Stir with cucumber, dill, and garlic for a refreshing, tzatziki-style soup.