Dairy · Kef

Kefir (plain)

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Per 100 g

There is no measured nutrition data for this ingredient. A missing figure is not counted as zero; it does not enter the calculation at all.

Sources and method →

Gluten-free DAIRY Year round GI 36

Let’s cook with it → Invent something with it

What it is for

They bring creaminess, coolness and protein. Casein carries both fat and aroma, and it is also what binds heat and harshness — which is why yoghurt tames chilli and milk softens the tannin in tea.

Where it catches you out

Heat and acid together are the enemy. Casein collapses at pH 4.6 and whey protein denatures at 72 °C: never bring yoghurt near a boil, and shield milk with starch before it meets acid.

The knack

Do not calculate sweetened fruit kefir as plain kefir; this record refers only to plain milk kefir.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep unopened and refrigerated until its use-by date; after opening, use within 3-5 days.

Gluten-free

Plain kefir is naturally gluten-free.

Allergen: DAIRY

Glycaemic index

36 — glucose is taken as 100. Below 55 is low, 56–69 medium, 70 and above high. The number says nothing about portion: at the same index, twice the amount is twice the load.

The source table has a single study for this food. It is a real measurement, but it may not be typical: variety and ripeness move this number easily.

Row in the table: Kefir, low-fat, plain (Lifeway Foods) (36+/-9)

Atkinson et al., Am J Clin Nutr 2021