Kefir, low-fat
Checked by us One serving: 193 g (about 188 mL) · 83 kcal
Lots of vitamin A, calcium and vitamin B12. Rich in 1 more nutrient: see Good for.
Nothing to watch so far.
Good for
How we counted this
What one serving (193 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
330 µg in one serving: 37% of the 900 µg a day men need, 47% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A lot
Calcium
Builds your bones and teeth.
Learn more
251 mg in one serving: 25% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.56 µg in one serving: 23% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.26 mg in one serving: 20% of the 1.3 mg a day men need, 24% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
17 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
7.32 g in one serving: 13% of the 56 g a day men need, 16% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
1.93 µg in one serving: 13% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Some
Selenium
Your thyroid uses it to make its hormones.
Learn more
6.95 µg in one serving: 13% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
317 mg in one serving: 9% of the 3,400 mg a day men need, 12% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.11 mg in one serving: 8% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.89 mg in one serving: 8% of the 11 mg a day men need, 11% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
25.1 µg in one serving: 6% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
23.2 mg in one serving: 6% of the 400 mg a day men need, 7% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
29.4 mg in one serving: 5% of the 550 mg a day men need, 7% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.06 mg in one serving: 5% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
11.6 mg in one serving: 1% of the 1,600 mg a day men need, 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0.39 mg in one serving: under 1% of the 90 mg a day men need, 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.08 mg in one serving: 1% of the 8 mg a day men need, under 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.04 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0.19 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Missing from our databases for this food, so left out, not counted as zero: niacin.
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
You’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.04 µg
How we got this
A serving a day adds 0.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 780,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,352 g a week, which stays within the 230,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.24% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.02 µg
How we got this
A serving a day adds 0.1% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,800,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,352 g a week, which stays within the 510,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.11% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.4% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.13 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
A serving adds about 0.38% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 0.6248 (n = 16). Milk 1% mean 0.1693, milk 2% 0.2427. FDA Total Diet Study 'Milk, reduced fat, fluid': 1 of 27 detected (mean 0.063 ppb, max 1.7). Grade B: a related food.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.03 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Context row for the base milk. AA02 (milk, 2%) mean 0.2427, 7 non-detects.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
8.9 g of sugar in a 193 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Lactose: 3–3.7 g per 100 g, so about 5.79–7.14 g in a 193 g serving. · Canadian Nutrient File 2026, US food database (USDA SR Legacy) · grade B
Tyramine: 1.6–3.7 mg per kg fresh weight, so about 0.3–0.71 mg in a 193 g serving. (quantified in 6 of 10 (K2 2.679, K3 2.142, K4 1.579, K6 2.598, K7 3.678, K10 2.830); K1 <quantification limit; K5, K8, K9 <detection limit) · Moniente 2023 · grade A
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Shown as context, not rated: Foodtopsy's aflatoxin reference is for aflatoxin B1, and aflatoxin M1 has no Canadian standard (CFIA compares with the Codex maximum of 0.5 ppb). CFIA's one detect was 0.0566 ppb, in infant formula; the other 92 samples were not detected.
Not measured in this food yet. Not rated: no measured histamine value for kefir has been found yet. A value would be read against EFSA's 50 mg per meal for healthy adults (EFSA 2011); for people with histamine intolerance EFSA gives no amount above 'below detectable limits'.
Shown as context: retail kefir is made from pasteurised milk. The agency page: "Children, pregnant people, older adults, and people with a weakened immune system should avoid drinking raw or unpasteurized milk", and "Microorganisms such as Salmonella, E. coli, and Listeria have been found in raw and unpasteurized milk."
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 193 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin B12
Greek yogurt, plain, nonfat1.45 µg in 193 g (this food: 0.56 µg) · but less vitamin A
Cottage cheese1.28 µg in 193 g (this food: 0.56 µg) · but less vitamin A
Amounts as listed, not adjusted for how much gets in.
For vitamin A: Processed cheese slices would lead, in the same 193 g, but is left out (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
For calcium: Parmesan would lead, in the same 193 g, but is left out (portions too different to compare by weight).
More nutrients per serving, counted together
The other dairy foods we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Skim milk- More vitamin B12 (0.97 µg vs 0.56 µg)
- Less vitamin A (118 µg vs 330 µg)
1 food out of the 5 other dairy foods we’ve checked and could compare gives clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Skim milk
- 66 kcal in 193 g (this food: 83)
- More vitamin B12 (0.97 µg vs 0.56 µg)
- Less vitamin A (118 µg vs 330 µg)
- Greek yogurt, plain, nonfat
- More vitamin B12 (1.45 µg vs 0.56 µg)
- More protein (19.7 g vs 7.32 g)
- More riboflavin (0.54 mg vs 0.26 mg)
- Less vitamin A (1.93 µg vs 330 µg)
- Less vitamin D (0 µg vs 1.93 µg)
2 foods out of the 5 other dairy foods we’ve checked and could compare give clearly more nutrients, protein and fibre per calorie.
Building muscle: more protein and more calories, per 100 g.
Parmesan35.8 g protein · 392 kcal per 100 g
Swiss cheese27 g protein · 393 kcal per 100 g
Mozzarella, part-skim23.7 g protein · 298 kcal per 100 g
Why some foods aren’t suggested
Left out: Processed cheese slices (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Parmesan (portions too different to compare by weight).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Kefir, plain, low fat (0.5-1.9% M.F.)
How the serving was set: 3/4 cup (188 mL) = 193.1 g (Health Canada TRA row D.12, fermented dairy drinks such as kefir; grams derived from FDC 170904 cup = 243 g)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.006 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Calcium | 130 mg | 251.03 mg | 302.33 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| 107 mg | 206.62 mg | 248.84 mg | second database · not used | Canadian Nutrient File 2026 #6999 | C | |
| Carbohydrate | 4.77 g | 9.21 g | 11.09 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Choline | 15.2 mg | 29.35 mg | 35.35 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Energy | 43 kcal | 83.03 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fat | 1.02 g | 1.97 g | 2.37 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Cholesterol | 5 mg | 9.66 mg | 11.63 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total saturated | 0.658 g | 1.27 g | 1.53 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Folate | 13 µg | 25.1 µg | 30.23 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Iron | 0.04 mg | 0.08 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Magnesium | 12 mg | 23.17 mg | 27.91 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Phosphorus | 105 mg | 202.76 mg | 244.19 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Potassium | 164 mg | 316.68 mg | 381.4 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Protein | 3.79 g | 7.32 g | 8.81 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Riboflavin (B2) | 0.135 mg | 0.26 mg | 0.31 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Selenium | 3.6 µg | 6.95 µg | 8.37 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Sodium | 40 mg | 77.24 mg | 93.02 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Sugars | 4.61 g | 8.9 g | 10.72 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Thiamin (B1) | 0.03 mg | 0.06 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin A | 171 µg | 330.2 µg | 397.67 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin B12 | 0.29 µg | 0.56 µg | 0.67 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin B6 | 0.058 mg | 0.11 mg | 0.13 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin C | 0.2 mg | 0.39 mg | 0.47 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin D | 1 µg | 1.93 µg | 2.33 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin E | 0.02 mg | 0.04 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin K1 | 0.1 µg | 0.19 µg | 0.23 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Water | 89.7 g | 173.21 g | 208.6 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Zinc | 0.46 mg | 0.89 mg | 1.07 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Copper | 0.009 mg | 0.02 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Ash | 0.72 g | 1.39 g | 1.67 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Sucrose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Glucose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Energy | 182 kj | 351.44 kj | 423.26 kj | listed used | US food database (USDA SR Legacy) #170904 | C |
| Galactose | 0.91 g | 1.76 g | 2.12 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin A, IU | 569 iu | 1,098.74 iu | 1,323.26 iu | listed used | US food database (USDA SR Legacy) #170904 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin D (D2 + D3), International Units | 41 iu | 79.17 iu | 95.35 iu | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin D2 (ergocalciferol) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin D3 (cholecalciferol) | 1 µg | 1.93 µg | 2.33 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Folate, food | 13 µg | 25.1 µg | 30.23 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Folate, DFE | 13 µg | 25.1 µg | 30.23 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total trans | 0.037 g | 0.07 g | 0.09 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 4:0 | 0.029 g | 0.06 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 6:0 | 0.018 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 8:0 | 0.008 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 10:0 | 0.021 g | 0.04 g | 0.05 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 12:0 | 0.029 g | 0.06 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 14:0 | 0.105 g | 0.2 g | 0.24 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 16:0 | 0.308 g | 0.59 g | 0.72 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 18:0 | 0.118 g | 0.23 g | 0.27 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 20:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 18:1 | 0.273 g | 0.53 g | 0.63 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:2 | 0.042 g | 0.08 g | 0.1 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:3 | 0.006 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:4 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 14:1 | 0.011 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 16:1 | 0.02 g | 0.04 g | 0.05 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 20:1 | 0.004 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 22:5 n-3 (DPA) | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total monounsaturated | 0.31 g | 0.6 g | 0.72 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total polyunsaturated | 0.053 g | 0.1 g | 0.12 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 15:0 | 0.013 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 17:0 | 0.007 g | 0.01 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| TFA 16:1 t | 0.003 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| TFA 18:1 t | 0.027 g | 0.05 g | 0.06 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| TFA 22:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| TFA 18:2 t not further defined | 0.008 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:2 CLAs | 0.006 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 16:1 c | 0.017 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 18:1 c | 0.246 g | 0.48 g | 0.57 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:2 n-6 c,c | 0.029 g | 0.06 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 22:1 c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 17:1 | 0.003 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:3 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total trans-monoenoic | 0.03 g | 0.06 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Fatty acids, total trans-polyenoic | 0.008 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.006 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 20:3 n-6 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 18:3i | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Lactose | 3.7 g | 7.14 g | 8.6 g | listed used | US food database (USDA SR Legacy) #170904 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Manganese | 0.005 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Niacin (B3, preformed) | 0.15 mg | 0.29 mg | 0.35 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Pantothenic acid (B5) | 0.385 mg | 0.74 mg | 0.9 mg | listed used | US food database (USDA SR Legacy) #170904 | C |
| Retinol | 171 µg | 330.2 µg | 397.67 µg | listed used | US food database (USDA SR Legacy) #170904 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aflatoxin M1 · Context · Shown as context, not rated: Foodtopsy's aflatoxin reference is for aflatoxin B1, and aflatoxin M1 has no Canadian standard (CFIA compares with the Codex maximum of 0.5 ppb). CFIA's one detect was 0.0566 ppb, in infant formula; the other 92 samples were not detected. · CFIA 2022 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.24% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.11% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Histamine · Not rated yet · Not rated: no measured histamine value for kefir has been found yet. A value would be read against EFSA's 50 mg per meal for healthy adults (EFSA 2011); for people with histamine intolerance EFSA gives no amount above 'below detectable limits'. · EFSA 2011
- Lead · Nothing to watch: doesn’t double average intake · A serving adds about 0.38% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 0.6248 (n = 16). Milk 1% mean 0.1693, milk 2% 0.2427. FDA Total Diet Study 'Milk, reduced fat, fluid': 1 of 27 detected (mean 0.063 ppb, max 1.7). Grade B: a related food. · Health Canada Total Diet Study, trace elements · B
- Lead · Nothing to watch: doesn’t double average intake · Context row for the base milk. AA02 (milk, 2%) mean 0.2427, 7 non-detects. · Health Canada Total Diet Study, trace elements · B
- Listeria · Context · Shown as context: retail kefir is made from pasteurised milk. The agency page: "Children, pregnant people, older adults, and people with a weakened immune system should avoid drinking raw or unpasteurized milk", and "Microorganisms such as Salmonella, E. coli, and Listeria have been found in raw and unpasteurized milk." · Health Canada · B
- Milk allergy · Worth knowing · Person-specific: kefir is a dairy food made from milk, a Health Canada priority allergen. · Health Canada, priority allergens · A
Oxalate, phytate and gut-tolerance measurements
- histamine: <detection limit in 8 of 10 cow's-milk kefirs; 0.831 (K2) and 1.211 (K3) in the other two mg/kg · as sold, fresh weight · retail kefir as sold, Spain; SPE + AQC derivatisation + HPLC-fluorescence, LOD < 0.2 mg/L, mg/kg for kefir · grade A · Moniente 2023
- lactose: 44.7 ± 7.4 g/L (CK1 Mark Brandenburg, ODW Frischprodukte) g/L · as sold, per litre · retail kefir 'used for analysis during their shelf-life', cell-free supernatant after centrifugation (6000 x g, 5 min, 4 C) · grade A · Nejati 2022
- lactose: 42.0 ± 2.7 g/L (CK2 Kalinka, Molkerei Alois Müller) g/L · as sold, per litre · retail kefir 'used for analysis during their shelf-life', cell-free supernatant after centrifugation (6000 x g, 5 min, 4 C) · grade A · Nejati 2022
- lactose: 39.8 ± 3.0 g/L (CK3 Andechser Natur) g/L · as sold, per litre · retail kefir 'used for analysis during their shelf-life', cell-free supernatant after centrifugation (6000 x g, 5 min, 4 C) · grade A · Nejati 2022
- lactose: mean of the three retail kefirs 42.2 ± 4.3 g/L (range of product means 39.8-44.7) g/L · as sold, per litre · retail kefir 'used for analysis during their shelf-life', cell-free supernatant after centrifugation (6000 x g, 5 min, 4 C) · grade A · Nejati 2022
- lactose: 3.00 g/100 g (n = 4) g/100 g · as sold · Canadian Nutrient File 2026, 'Kefir, plain, low fat (0.5-1.9% M.F.)' · grade B · Canadian Nutrient File 2026
- lactose: 3.7 g/100 g (1 data point) g/100 g · as sold · USDA SR Legacy 170904 'Kefir, lowfat, plain, LIFEWAY' · grade B · US food database (USDA SR Legacy)
- tyramine: quantified in 6 of 10 (K2 2.679, K3 2.142, K4 1.579, K6 2.598, K7 3.678, K10 2.830); K1 <quantification limit; K5, K8, K9 <detection limit mg/kg · as sold, fresh weight · retail kefir as sold, Spain; SPE + AQC derivatisation + HPLC-fluorescence, LOD < 0.2 mg/L, mg/kg for kefir · grade A · Moniente 2023
Sources
- Canadian Food Inspection Agency. Children's Food Project (CFP), annual report 2022 (aflatoxin M1 in yogurt, yogurt beverages and infant formula)
cfia-cfp-2022· full text read · Open Government Licence - Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA BIOHAZ Panel (2011) Scientific Opinion on risk based control of biogenic amine formation in fermented foods. EFSA Journal 9(10):2393 · doi:10.2903/j.efsa.2011.2393
efsa-2011-histamine· secondary source · EFSA Journal: CC BY (not re-checked) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada. Raw or unpasteurized milk
hc-raw-milk· full text read · Open Government Licence - Canada 2.0 - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Moniente M, Botello-Morte L, García-Gonzalo D, Virto R, Pagán R, Ferreira V, Ontanón I. Combination of SPE and fluorescent detection of AQC-derivatives for the determination at sub-mg/L levels of biogenic amines in dairy products. Food Res Int 2023;165:112448 · doi:10.1016/j.foodres.2022.112448
moniente2023· full text read · repository copy; licence not checked - Nejati F, Capitain CC, Krause JL, et al. Traditional Grain-Based vs. Commercial Milk Kefirs, How Different Are They? Appl Sci 2022;12(8):3838 · doi:10.3390/app12083838
nejati2022· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.