Fermented milk from a cow, goat, or sheep that is a tangy, tart, yogurt-like drink is Kefir. Kefir, pronounced (Kuh-feer), is derived from the Turkish word “keif”, which is defined as “good feeling.” So, is Kefir gluten free?
Kefir is gluten free. Kefir grains are made up of sugar, lipids, and proteins. Unlike rice wheat grains, kefir grains don’t contain any gluten. Some brands may use non-gluten free oats in their kefir products so be sure to read labels. The best alternatives include Body Ecology CocoBiotic Probiotic Coconut Water and FAGE Greek Yogurt.
In this article, we’ll explore the health benefits of kefir, its nutrition facts, and compare a few of the most popular kefir brands.
Contents
- What is Kefir?
- Health Benefits of Kefir
- Kefir Nutrition Facts
- Lifeway Kefir Plain Unsweetened Cultured Lowfat Milk
- Lifeway Kefir Plain Unsweetened Cultured Lowfat Milk
- Nancy’s Organic Plain Kefir
- Maple Hill Organic Grass-Fed Plain Kefir
- Lifeway Strawberry Kefir Cultured Lowfat Milk
- Nancy’s Organic Lowfat Peach Kefir
- Nancy’s Organic Probiotic Blueberry Whole Milk Kefir
- Lifeway Lowfat Chocolate Truffle Kefir
- Wallaby Organic Vanilla Kefir
- Body Ecology Kefir Starter
- Alternatives to Kefir (Gluten-Free)
- How to Make Kefir at Home
- Related Questions
What is Kefir?
Kefir is a cultured milk product similar to yogurt, but thinner and making it more of a drink. It is a fermented milk drink and is very similar to Greek yogurt, however, kefir and Greek yogurt contain different types of beneficial bacteria. Kefir comes in plain, vanilla, and fruit flavors, and can be found in most supermarkets and health food stores. Serve kefir as a beverage, use it as a base for smoothies, or moisten cereal or granola with it.
Ways to Enjoy Kefir
- Drink it
- Pour it over cereal
- Mix it in a smoothie
- Bake or cook with it
- Use it in a salad dressing
Health Benefits of Kefir
Vitamins
Kefir is an excellent source of protein and calcium, magnesium, phosphorus, and B vitamins. It’s low in fat and provides B vitamins, which may be deficient in gluten- free diet. Some brands of kefir are fortified with Vitamin D, which aids in optimal calcium absorption.
Probiotic Cultures
Kefir is very rich in probiotics which can help improve digestion. Probiotics may help restore gut bacteria balance, thereby improving digestion. Since good bacteria can influence health, fermented foods, like kefir, can potentially play a beneficial role in a gluten free diet.
Here is a look at the variety of probiotic cultures most kefir drinks contain:
- Lactobacillus Lactis
- Lactobacillus Rhamnosus
- Streptococcus Diacetylactis
- Lactobacillus Plantarum
- Lactobacillus Casei
- Saccharomyces Florentinus
- Leuconostoc Cremoris
- Bifidobacterium Longum
- Bifidobacterium Breve
- Lactobacillus Acidophilus
- Bifidobacterium Lactis
- Lactobacillus Reuteri
Probiotics are “good bacteria” and are beneficial for gut health, can aid in digestive conditions, and help support the immune system.
Kefir Nutrition Facts
Although there are many brands of kefir on the market, most pure, organic kefir will have a similar nutrient analysis.
Lifeway Kefir Plain Unsweetened Cultured Lowfat Milk
Here’s a look at nutritional facts for an 8 oz. glass of kefir:
- Calories- 110
- Fat- 2 g
- Sodium- 125 mg
- Total Carbohydrates- 12 g
- Sugar-12 g
- Protein- 11 g
If you notice, one serving of kefir is somewhat low in calories. You can add kefir into your daily regimen by substituting it for milk and benefit from kefir’s nutrition. As you will see in other brands of kefir, the sugar content may be high. This is because some kefir is flavored with fruit or milk!
Lifeway Kefir Plain Unsweetened Cultured Lowfat Milk
Ingredients:
- Pasteurized Lowfat Milk
- Nonfat Milk
- Pectin
- Vitamin A Palmitate
- Vitamin D3
- Live and Active Cultures
Nutrition Facts:
Per one serving – 1 cup
- Calories: 110
- Total Fat: 2 g
- Cholesterol: 10 mg
- Sodium: 125 mg
- Carbohydrate: 12 g
- Fiber: 0 g
- Sugar: 12 g
- Protein: 11 g
Nancy’s Organic Plain Kefir
- Organic Pasteurized Lowfat Milk
- Organic Pasteurized Nonfat Milk
- Organic Inulin
- Lactase Enzyme
- Live Cultures
Nutrition Facts:
Per one serving – 1 cup (240 mL)
- Calories: 140
- Total Fat: 4 g
- Cholesterol: 15 mg
- Sodium: 140 mg
- Carbohydrate: 13 g
- Fiber: 1 g
- Sugar: 8 g
- Protein: 12 g
Maple Hill Organic Grass-Fed Plain Kefir
Ingredients:
- Organic Whole Milk
- Live and Active Cultures
Nutrition Facts:
Per one serving – 1 cup (240 mL)
- Calories: 180
- Total Fat: 11 g
- Cholesterol: 40 mg
- Sodium: 120 mg
- Carbohydrate: 11 g
- Fiber: 0 g
- Sugar: 11 g
- Protein: 9 g
Lifeway Strawberry Kefir Cultured Lowfat Milk
Ingredients:
- Pasteurized Lowfat Milk
- Nonfat Milk
- Cane Sugar
- Pectin
- Natural Strawberry Flavor
- Natural Flavors
- Red Beet Juice (for Color)
- Vitamin A Palmitate
- Vitamin D3
- Live and Active Cultures
Nutrition Facts:
Per one serving – 1 cup
- Calories: 140
- Total Fat: 2 g
- Cholesterol: 10 mg
- Sodium: 125 mg
- Carbohydrate: 20 g
- Fiber: 0 g
- Sugar: 20 g
- Protein: 11 g
Nancy’s Organic Lowfat Peach Kefir
Ingredients:
- Pasteurized Organic Milk
- Organic Peaches
- Organic Agave Nectar
- Organic Nonfat Dry Milk
- Organic Inulin
- Live Cultures
- Bifidobacterium Lactis Bb-12
- Acidophilus La-5
- Casei
- Rhamnosus Lb3
Nutrition Facts:
Per one serving – 8 Fl. Oz (240 mL)
- Calories: 200
- Total Fat: 2.5 g
- Cholesterol: 15 mg
- Sodium: 110 mg
- Carbohydrate: 38 g
- Fiber: 1 g
- Sugar: 37 g
- Protein: 9 g
Nancy’s Organic Probiotic Blueberry Whole Milk Kefir
Ingredients:
- Organic Pasteurized Whole Milk
- Organic Pasteurized Nonfat Milk
- Organic Agave Nectar
- Organic Blueberry Puree
- Organic Blueberry Flavor
- Organic Inulin
- Lactase Enzyme
- Live Cultures
- Bifidobacterium Lactis Bb- 12
- Acidophilus La-5
- Rhamnosus Lb3
- Casei [2 Isolated Strains]
- Rhamnosus [2 Isolated Strains]
- Acidophilus [2 Isolated Strains]
- Bifidobacterium Lactis [2 Isolated Strains]
Nutrition Facts:
Per one serving – 8 Fl. Oz (240 mL)
- Calories: 200
- Total Fat: 7 g
- Cholesterol: 25 mg
- Sodium: 105 mg
- Carbohydrate: 24 g
- Fiber: 1 g
- Sugar: 21 g
- Protein: 9 g
Lifeway Lowfat Chocolate Truffle Kefir
Ingredients:
- Pasteurized Cultured Lowfat Milk
- Nonfat Milk
- Cane Sugar
- Pectin
- Natural Chocolate Flavor
- Natural Flavors
- Vitamin A Palmitate
- Vitamin D3
Nutrition Facts:
Per one serving – 1 cup (240 mL)
- Calories: 140
- Total Fat: 2 g
- Cholesterol: 10 mg
- Sodium: 125 mg
- Carbohydrate: 20 g
- Fiber: 0 g
- Sugar: 8 g
- Protein: 11 g
Wallaby Organic Vanilla Kefir
Ingredients:
- Cultured Pasteurized Lowfat Organic Milk
- Water
- Organic Cane Sugar
- Natural Flavor
- Organic Vanilla Extract
- Pectin
- Organic Locust Bean Gum
Nutrition Facts:
Per one serving – 1 cup
- Calories: 160
- Total Fat: 2.5 g
- Cholesterol: 10 mg
- Sodium: 105 mg
- Carbohydrate: 28 g
- Fiber: 0 g
- Sugar: 24 g
- Protein: 7 g
Body Ecology Kefir Starter
Ingredients:
- Lactococcus Lactis
- Lactococcus Cremoris
- Lactococcus Diacetylactis
- Leuconostoc Cremoris
- Lactobacillus Plantarum
- Lactobacillus Casei
- Saccharomyces Boulardii
- Inulin
Nutrition Facts:
Per one serving – 1 packet (5 g)
- Calories: 0
- Total Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Carbohydrate: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
Alternatives to Kefir (Gluten-Free)
Body Ecology CocoBiotic Probiotic Coconut Water
Ingredients:
- Filtered Water
- Young Coconut Juice
- Organic Mung Beans
- Organic Brown Rice
- Organic Chick Peas
- Organic Red Lentils
- Organic Linseed
- Organic Alfalfa Seed
- Organic Millet
- Organic Quinoa
- Lactobacillus Bacterial
Nutrition Facts:
Per one serving – 2 oz. (59 mL)
- Calories: 10
- Sodium: 9 mg
- Carbohydrate: 2 g
- Sugar: 1 g
- Potassium: 24 mg
FAGE Total 0% Greek Yogurt
Ingredients:
- Pasteurized Skimmed Milk
- Live Active Yogurt Cultures
- Bulgaricus
- Thermophilus
- Acidophilus
- Bifidus
- Casei
Nutrition Facts:
Per one serving – 100 g
- Calories: 230
- Total Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 0.10 g
- Carbohydrate: 3 g
- Fiber: 0 g
- Sugar: 3 g
- Protein: 10.3 g
Enlightened Synergy Organic Original Kombucha
Ingredients:
- Kombucha (Kombucha culture)
- Black tea
- Green Tea
- Kiwi Juice
Nutrition Facts:
Per one serving – 1 bottle (16 fl. Oz)
- Calories: 50
- Total Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 10 mg
- Carbohydrate: 12 g
- Fiber: 0 g
- Sugar: 12 g
- Protein: 0 g
How to Make Kefir at Home
Try making your own kefir at home! This can be a fun experiment to learn from and a convenient way to keep kefir on hand to add to your daily diet.
What you will need:
- Large glass or jug
- Rubber band
- Slotted spoon
- Fine woven cloth or a paper towel or a coffee filter
- Wide bowl
- A fine colander
- A sealable jar for storing finished kefir
Ingredients:
- 1 tbsp. Kefir grains
- 4 cups whole cow’s milk
Instructions:
- Add 1 Tbsp. of the kefir grains and 4 cups of whole cow’s milk to a large glass jug and cover the jug with your cloth, paper towel, or coffee filter and secure with a rubber band.
- Place the jug in a warm and dark spot (65 to 85 degrees Fahrenheit) for 24 hours. This is the fermentation process.
- Place the fine colander over your bowl and pour the kefir. Stir the remaining liquid in the colander to gently force any liquid through. You can discard the remaining grains or transfer them to a new jar to save as a kefir starter.
- Transfer the finished kefir that you collected into your bowl into a sealable jar. Store in the fridge and enjoy for up to 2 weeks.
Notes: add fruit, vanilla extract, cocoa powder, or dates to flavor your homemade kefir.
Related Questions
Is Kefir Dairy Free?
Most kefir drinks contain milk, making it not dairy-free. However, those who are lactose intolerant might tolerate kefir because the fermentation partially breaks down the dairy sugar. Kefir can also be made or bought using water instead of dairy products.
Is Kefir Vegan?
No, traditional kefir is not vegan because it is made from a combination of kefir grains and dairy milk from animals like cows, sheep, and goats. Vegans do not consume any animal byproducts. Unless you are consuming a non-traditional kefir drink using water or coconut milk, kefir is not vegan.