Kefir
Serving size: 1 cup (243g)
Allergens: dairy
Why Eat Kefir?
Kefir is a fermented milk drink containing up to 61 different strains of bacteria and yeasts—far more than yogurt's typical 2-7 strains. This probiotic diversity supports gut health, immune function, and may even benefit bone health through improved calcium absorption.
Kefir contains 3.8x more vitamin a per serving than Milk (whole).
At a Glance
Nutrient Fingerprint
Kefir's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin A (% DV) vs similar Dairys
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Kefir per serving (1 cup (243g)), grouped by category.
416 mcg per serving
0.7 mcg per serving
2.43 mcg per serving
32 mcg per serving
0.5 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Kefir
Storage & Selection Tips
How to Select
Choose plain, unsweetened kefir for the most probiotics and least sugar. Look for brands listing specific bacterial strains. Full-fat kefir is more satiating.
How to Store
Keep refrigerated at all times. Kefir continues to ferment slowly in the fridge, becoming tangier over time.
Shelf Life
Kefir lasts 2-3 weeks past the sell-by date if stored properly. It gets tangier but remains safe. Separated liquid (whey) can be stirred back in.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Kefir Appears in These Nutrient Guides
Magnesium
7% DV per serving
Iron
1% DV per serving
Omega-3
1% DV per serving
Vitamin C
1% DV per serving
Calcium
24% DV per serving
Zinc
10% DV per serving
Folate
8% DV per serving
Vitamin B12
29% DV per serving
Vitamin D
12% DV per serving
Choline
7% DV per serving
Potassium
8% DV per serving
Vitamin A
46% DV per serving
Selenium
16% DV per serving
Phosphorus
20% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
23% DV per serving
Niacin (Vitamin B3)
3% DV per serving
Pantothenic Acid (Vitamin B5)
18% DV per serving
Vitamin B6
6% DV per serving
Protein
18% DV per serving
Sodium
4% DV per serving
Similar Foods (Dairys)
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See how Kefir stacks up against another food, nutrient by nutrient.
Kefir Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.