# Kefir, plain low-fat nutrition: 3.8 g protein per 100 g | Macro Friendly Meals

3.8 g protein per 100 g, 9.3 g per 1 cup.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Kefir, plain low-fat, per 100 g and per 1 cup (244 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 42 | 3.8 | 4.5 | 1 |
| Per serving (1 cup, 244 g) | 102 | 9.3 | 11 | 2.4 |

Protein per 100 kcal: 9 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (DAIRY_OR_FAT). Cite: DGA p3-4.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.60–$1.80.

Cost midpoint: $1.20.

Cost per 10 g protein: $1.29.

## Diet and scores

Mediterranean, Vegetarian, Pescatarian, Gluten-Free, Real Food (based on the 2025–2030 Dietary Guidelines)

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Parmesan](https://macrofriendlymeals.com/foods/parmesan) (9.1 g protein / 100 kcal)
- [Greek yogurt, whole milk](https://macrofriendlymeals.com/foods/greek-yogurt-whole-milk) (9.3 g protein / 100 kcal)
- [Mozzarella, part-skim](https://macrofriendlymeals.com/foods/mozzarella-part-skim) (9.6 g protein / 100 kcal)
- [Burger patty 80/20, cooked](https://macrofriendlymeals.com/foods/burger-patty-80-20-cooked) (9.6 g protein / 100 kcal)
- [Whole eggs, hard-boiled](https://macrofriendlymeals.com/foods/whole-eggs-hard-boiled) (8.1 g protein / 100 kcal)
- [Ribeye steak, cooked](https://macrofriendlymeals.com/foods/ribeye-steak-cooked) (11 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/kefir-plain-low-fat

Cite as: Macro Friendly Meals, "Kefir, plain low-fat nutrition", https://macrofriendlymeals.com/foods/kefir-plain-low-fat, data v2026-10-23.1.