Per 100g, kefir delivers 55 calories and 4.3g of protein. Reasonable for daily use; the per-ounce numbers are what matter most.
Calories scale with portion. Here's how a typical kefir serving translates in your tracker:
Balanced — kefir sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How kefir stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at kefir and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreKefir has approximately 55 calories per 100g. A typical serving — 3 oz (85g) — comes in at 47 calories.
4.3g of protein per 100g. That puts kefir at roughly 7.8g of protein per 100 calories — a useful lens when comparing to other dairy sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Kefir is naturally low-calorie at 55 kcal per 100g, so it's easy to fit into a deficit.