Is Kefir (plain, whole) keto?
OK in moderation
In moderation, plain whole kefir has 4.5g net carbs per 100g, so keep to a small glass and count the carbs from its natural lactose.
70/100
KarbZilla Keto Score
Great for keto
Fits a keto day: About 4 servings
Macro split
49% fat22% protein30% carbs
Net carbs
4.5g
Protein
3.3g
Fat
3.3g
Calories
60
Values per 100g, referenced from USDA FoodData Central. Reviewed by the KarbZilla team · how we score
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Kefir is a fermented milk drink with live cultures and a tart taste. Whole milk plain kefir works on keto in small amounts.
Keto notes
- About 4.5g net carbs per 100g from natural lactose, so watch your portion
- Stick to a small glass rather than a full cup
- Always pick plain whole kefir, never flavored or low-fat versions with added sugar
- Good for gut bacteria and an easy source of protein and fat
Count the carbs into your daily total and it stays manageable.
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