Kefir (Plain)
The lactose is largely fermented and the high protein slows digestion, so plain kefir has a low glycemic impact.
FatTonic Facts
Kefir (Plain) · per serving 1 cup (240ml)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 4 | −8.8 |
| Sugar (g) | 12 | −9.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 9 | +6.3 |
| Glycemic index | 34 | |
| Carbs (g) | 12 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 170904 (Kefir, lowfat, plain, LIFEWAY), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 240 g): carbs 4.8, sugar 4.6, fiber 0, protein 3.8, fat 1 g.
What this means for fat-burning
Why this score: sugar 12 g set it, −9.6 points. Source: USDA FoodData Central, FDC 170904.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Kefir (Plain) scores 80, rated Excellent. It scores higher than 56% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does kefir (plain) spike insulin?
Glycemic load 4 for 1 cup (240ml); FatTonic Score 80/100 — it strongly supports fat-burning.
Is kefir (plain) good for fat loss?
Excellent (80/100): kefir (plain) strongly supports fat-burning.