Food · Dairy and Egg Products
Lowfat kefir nutrition facts
A typical portion of lowfat kefir (1 cup; 243 g, plain, LIFEWAY) has 100 calories and 9g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 43 calories (plain, LIFEWAY) to 62 (strawberry, LIFEWAY).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Kefir, lowfat, plain, LIFEWAY, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.8g
- more than 34% of 8,218 USDA reference foods
- Calories per 100 g
- 43
- more than 11% of reference foods
- Sodium per 100 g
- 40mg
- more than 29% of reference foods
1 cup weighs 243 g in USDA's record for Kefir, lowfat, plain, LIFEWAY (FDC 170904); across 2 records of lowfat kefir USDA weighs it at 243 to 247 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 44% carbohydrate, 21% fat and 35% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin A416 µg RAE in 1 cup (243 g), 46% of the Daily Value
- Vitamin B120.7 µg in 1 cup (243 g), 29% of the Daily Value
- Riboflavin0.3 mg in 1 cup (243 g), 25% of the Daily Value
- Phosphorus255 mg in 1 cup (243 g), 20% of the Daily Value
- Selenium8.7 µg in 1 cup (243 g), 16% of the Daily Value
- Zinc1.1 mg in 1 cup (243 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 170904), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of lowfat kefir USDA describes
Strawberry, LIFEWAY has the most calories per 100 g (62); the fewest: Plain, LIFEWAY (43)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Kefir, lowfat, plain, LIFEWAY | 43 | 3.8 g | 1 g | 40 mg |
| Kefir, lowfat, strawberry, LIFEWAY | 62 | 3.4 g | 0.9 g | 37 mg |
Every nutrient in this record (105)
The portion is 1 cup (243 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.21 g | 3.79 g | 18% |
| Total lipid (fat) | 2.48 g | 1.02 g | 3% |
| Carbohydrate, by difference | 11.6 g | 4.77 g | 4% |
| Ash | 1.75 g | 0.72 g | |
| Energy | 104 kcal | 43.0 kcal | |
| Sucrose | 0 g | 0 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 8.99 g | 3.70 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 218 g | 89.7 g | |
| Total Sugars | 11.2 g | 4.61 g | |
| Galactose | 2.21 g | 0.91 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 12.2 mg | 5.00 mg | 4% |
| Fatty acids, total trans | 0.090 g | 0.037 g | |
| Fatty acids, total saturated | 1.60 g | 0.66 g | 8% |
| Fatty acids, total monounsaturated | 0.75 g | 0.31 g | |
| Fatty acids, total polyunsaturated | 0.13 g | 0.053 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 316 mg | 130 mg | 24% |
| Iron, Fe | 0.097 mg | 0.040 mg | 1% |
| Magnesium, Mg | 29.2 mg | 12.0 mg | 7% |
| Phosphorus, P | 255 mg | 105 mg | 20% |
| Potassium, K | 399 mg | 164 mg | 8% |
| Sodium, Na | 97.2 mg | 40.0 mg | 4% |
| Zinc, Zn | 1.12 mg | 0.46 mg | 10% |
| Copper, Cu | 0.022 mg | 0.0090 mg | 2% |
| Manganese, Mn | 0.012 mg | 0.0050 mg | 1% |
| Selenium, Se | 8.75 µg | 3.60 µg | 16% |
Vitamins (26)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 416 µg | 171 µg | |
| Vitamin A, RAE | 416 µg | 171 µg | 46% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.049 mg | 0.020 mg | 0% |
| Vitamin D2 (ergocalciferol) | 0 µg | 0 µg | |
| Vitamin D3 (cholecalciferol) | 2.43 µg | 1.00 µg | |
| Vitamin D (D2 + D3) | 2.43 µg | 1.00 µg | 12% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0.49 mg | 0.20 mg | 1% |
| Thiamin | 0.073 mg | 0.030 mg | 6% |
| Riboflavin | 0.33 mg | 0.14 mg | 25% |
| Niacin | 0.36 mg | 0.15 mg | 2% |
| Pantothenic acid | 0.94 mg | 0.39 mg | |
| Vitamin B-6 | 0.14 mg | 0.058 mg | 8% |
| Folate, total | 31.6 µg | 13.0 µg | |
| Vitamin B-12 | 0.70 µg | 0.29 µg | 29% |
| Choline, total | 36.9 mg | 15.2 mg | 7% |
| Vitamin K (phylloquinone) | 0.24 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 31.6 µg | 13.0 µg | |
| Folate, DFE | 31.6 µg | 13.0 µg | 8% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (42)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.070 g | 0.029 g | |
| SFA 6:0 | 0.044 g | 0.018 g | |
| SFA 8:0 | 0.019 g | 0.0080 g | |
| SFA 10:0 | 0.051 g | 0.021 g | |
| SFA 12:0 | 0.070 g | 0.029 g | |
| SFA 14:0 | 0.26 g | 0.10 g | |
| SFA 16:0 | 0.75 g | 0.31 g | |
| SFA 18:0 | 0.29 g | 0.12 g | |
| SFA 20:0 | 0.0049 g | 0.0020 g | |
| MUFA 18:1 | 0.66 g | 0.27 g | |
| PUFA 18:2 | 0.10 g | 0.042 g | |
| PUFA 18:3 | 0.015 g | 0.0060 g | |
| PUFA 20:4 | 0.0049 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 0.027 g | 0.011 g | |
| MUFA 16:1 | 0.049 g | 0.020 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0097 g | 0.0040 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0024 g | 0.0010 g | |
| SFA 15:0 | 0.032 g | 0.013 g | |
| SFA 17:0 | 0.017 g | 0.0070 g | |
| SFA 24:0 | 0 g | 0 g | |
| TFA 16:1 t | 0.0073 g | 0.0030 g | |
| TFA 18:1 t | 0.066 g | 0.027 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0.019 g | 0.0080 g | |
| PUFA 18:2 CLAs | 0.015 g | 0.0060 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 16:1 c | 0.041 g | 0.017 g | |
| MUFA 18:1 c | 0.60 g | 0.25 g | |
| PUFA 18:2 n-6 c,c | 0.070 g | 0.029 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0.0073 g | 0.0030 g | |
| PUFA 20:3 | 0.0049 g | 0.0020 g | |
| Fatty acids, total trans-monoenoic | 0.073 g | 0.030 g | |
| Fatty acids, total trans-polyenoic | 0.019 g | 0.0080 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170904: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in lowfat kefir?
100 in 1 cup (243 g) of plain, LIFEWAY; 43 to 62 per 100 g across USDA's descriptions.
How much protein is in lowfat kefir?
9g in 1 cup; 3.8 g per 100 g.
How much sodium is in lowfat kefir?
95mg in 1 cup; 40 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov