Kefir

This Middle Eastern favorite can be used as a substitute for yogurt or sour cream.

Skip to:

Kefir is a fresh, cultured-milk product typically served as a creamy drink that is as thick as a milk shake. It originated in the Middle East and is now becoming more widely available. Its flavor, similar to that of yogurt, is mild and slightly tart.

Varieties

Kefir is available both unsweetened and sweetened with fruit such as raspberries, or with other flavorings.

Buying and storing tips

Like yogurt, kefir can be stored in the refrigerator for two to seven days.

Availability

Kefir can be purchased in large natural foods or health food stores.

Preparation, uses, and tips

This dairy product can be used as-is, or in recipes wherever yogurt or sour cream is called for.

Nutritional Highlights

Kefir (low-fat, plain), 1 cup (227g)
Calories: 160
Protein: 14g
Carbohydrate: 8g
Total Fat: 2.5g
Fiber: 0.0g
*Good source of: Vitamin A (500 IU)
*Excellent source of: Calcium (300mg), and Vitamin D (100 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.