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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
4.8gnet carbs in your portion
- Total carbs
- 4.8g
- Fiber
- 0g
- Protein
- 3.3g
- Fat
- 1g
- Calories
- 41
Moderate for keto: about 4.5g net carbs per 100g. Probiotic-rich, but keep portions small (≈100–150ml) and choose unsweetened varieties.
- 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.
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.