How many carbs are in kefir?
1 fl oz of kefir contains about 2.3g of carbohydrate, 1.1g of protein, and 16 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 fl oz (30.5g) | 2.3g | 0g | 2.3g |
| 1 cup (244g) | 18.3g | 0g | 18.3g |
| 100 grams (100g) | 7.5g | 0g | 7.5g |
Net carbs in kefir
1 fl oz of kefir contains 2.3g of net carbs — total carbs (2.3g) minus dietary fiber (0g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for kefir (per 100g)
- Calories: 52 kcal
- Carbohydrate: 7.5g
- Dietary fiber: 0g
- Sugars: 6.9g
- Protein: 3.6g
- Fat: 1g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2340772). Values are per 100 grams.
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Download on the App StoreFrequently asked questions
How many carbs are in kefir?
1 fl oz of kefir contains about 2.3g of total carbohydrate. After subtracting 0g of fiber, the net carbs are about 2.3g.
How many net carbs are in kefir?
Net carbs in 1 fl oz of kefir are about 2.3g — that is total carbs (2.3g) minus dietary fiber (0g). See our net carbs explainer for the full calculation.
Is kefir good for diabetics?
Kefir contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is kefir keto-friendly?
Whether kefir fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 fl oz) provides about 2.3g of net carbs.