Is kefir (plain) keto?
Kefir (plain)
Despite the fermentation, plain kefir has about as much sugar as milk — roughly 12 g net carbs per cup, and flavored kefir far more. A splash in a smoothie fits.
Nutrition per serving
1 cup · 243 g- Net carbs
- 12g
- Calories
- 104kcal
- Protein
- 9.2g
- Fat
- 2.5g
- Total carbs
- 12 g
- Fiber
- 0 g
About 104 g of kefir (plain) adds up to 5 g net carbs — about 43% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 104 kcal | 43 kcal |
| Total carbohydrate | 12 g | 4.8 g |
| Dietary fiber | 0 g | 0 g |
| Net carbs | 12 g | 4.8 g |
| Sugars | 11 g | 4.6 g |
| Protein | 9.2 g | 3.8 g |
| Fat | 2.5 g | 1 g |
Portion calculator
Open carb counter →- Net carbs
- – g
- Calories
- –
- Protein
- – g
- Fat
- – g
0% of your 20 g daily net-carb limit. Personalize
If you do eat kefir (plain)
-
For probiotics without the lactose, try sauerkraut or kimchi.
Better keto swaps for kefir (plain)
Keto milk substitutes 5 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is kefir (plain) keto?
No — kefir (plain) is not keto-friendly. Despite the fermentation, plain kefir has about as much sugar as milk — roughly 12 g net carbs per cup, and flavored kefir far more. A splash in a smoothie fits.
How many net carbs are in kefir (plain)?
1 cup (243 g) of kefir (plain) has about 12 g net carbs (12 g total carbs minus 0 g fiber). Per 100 g, that's 4.8 g net carbs.
How much kefir (plain) can I eat on keto?
About 104 g of kefir (plain) adds up to 5 g net carbs — about 43% of a typical serving. On a typical 20 g daily limit, one serving uses about 58% of your carbs.
What is a good keto substitute for kefir (plain)?
Try greek yogurt (plain, full-fat), sour cream. See our full guide: keto milk substitutes.
