Kefir
A fermented milk drink with a broader range of probiotic strains than most yogurts, thanks to its unique grain-based fermentation.
Gut Health
Immunity
Recovery
Kefir is a fermented dairy drink rich in probiotics, calcium, and B vitamins. It supports gut, bone, and immune health. Drink plain, or add to smoothies for a tangy boost.
Kefir
Per
1 cup (243g)
Calories
104
Vitamin K
0%
Vitamin A
46%
Vitamin C
1%
Vitamin B12
30%
Vitamin D
13%
Iron
0%
Magnesium
6%
Potassium
8%
Calcium
24%
Fiber
0g
Nutrition Highlights
Probiotics (diverse strains), protein, calcium, B12
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Choose plain varieties with live cultures listed, and shake before drinking — kefir naturally separates and has a tangy, slightly effervescent quality from fermentation.
Absorption Boost
Fiber-rich fruit — prebiotic fiber feeds the diverse probiotic strains kefir provides
Honey — a traditional pairing that mellows the tang
Use Caution If
You're lactose intolerant — fermentation reduces much of the lactose, and many who react to milk tolerate kefir, but it's not guaranteed
You take certain antibiotics — separate timing by a couple of hours so the cultures aren't immediately killed
Storage
Refrigerate and consume by the date on the package; it will continue to ferment and grow more tangy over time.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Cold/flu frequency
Objective
(Quarterly)
Stool microbiome diversity (if tested)
Calcium and vitamin D status