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Kefir nutrition label: What Is Kefir? Types, Nutrition Facts, Health Benefits, Recipe


What Is Kefir? Types, Nutrition Facts, Health Benefits, Recipe

Sick of Greek yogurt? Then it’s time to give kefir a shot. The superfood (slash super drink) is a cross between yogurt and milk in terms of thickness. And just like its dairy-aisle relatives, it’s an excellent source of calcium.

But kefir has even more going for it. It’s a fermented beverage, which means it’s loaded with good-for-your-gut probiotics.

Here, learn more about kefir, its history, how it became a trendy item, and the health benefits it may offer.

What Is Kefir And Why Have I Been Hearing About It So Much Lately?

Kefir is a fermented milk drink that can be made from any type of milk — goat, cow, coconut, rice, soy, sheep, you name it. It’s traditionally made by culturing milk with kefir grains, which are a mixture of bacteria and yeasts. (1) You’ll find kefir in the dairy aisle, likely near the yogurt, or maybe in the refrigerated portion of the natural foods section. In fact, it’s pretty similar to yogurt, but it’s not quite as thick. Think of kefir as a drinkable yogurt with a tangy, slightly acidic flavor.

You may have heard of kefir for the first time in recent years, but it’s not new. Kefir originated thousands of years ago in the Caucasus Mountains in Russia, and it has a long history in Eastern European countries. The word “kefir” comes from a Turkish word that means “good feeling.” (1,2) Kefir grains also have a history in Muslim culture and were considered gifts from Allah.

Kefir has become increasingly popular as researchers have studied the health benefits of the drink. It’s loaded with probiotics (and can have more than 50 different types!), which have been a buzzword in the nutrition world in recent years. (1,3)

Probiotics are bacteria that are added to existing bacteria in the gut. Oftentimes, kefir is enriched with vitamins and minerals that up its healthy quotient. (1) And good news if you’re lactose intolerant: A small study found that kefir improved the way people with lactose issues tolerated and digested lactose. In fact, because it’s fermented, kefir itself is about 99 percent lactose-free. (The good bacteria eat up the lactose, which is milk sugar.) So don’t consider it off-limits just because it’s considered a dairy product. (1)

Kefir Nutrition Facts and Health Benefits

As you eye a bottle of kefir on a grocery store shelf, you may ask yourself: Is it milk? Is it yogurt? (And how do you pronounce it, anyway?) In fact, kefir is a little bit like both. Pronounced “keh-feer,” it’s a fermented milk beverage with many similar properties to yogurt.

Kefir is typically made by fermenting cow, goat, or sheep milk using a bacterial culture of polysaccharides called kefiran. As these bacteria get to work on fermentation, they create high doses of probiotics and a fizzy pop some people say is similar to that of beer. In taste and texture, kefir has a thin, drinkable consistency. Its flavor is strong and tangy. 

Long touted by holistic health practitioners as a remedy for everything from acne to depression, kefir isn’t just for the alt-medicine crowd. High in calcium and probiotics, this creamy beverage with Eastern European roots has documented health benefits everyone can enjoy. 

Kefir Nutrition Facts

This nutrition information, for 1 cup (8 oz.) of plain kefir is provided by the USDA.

  • Calories: 139
  • Fat: 8g
  • Sodium: 91mg
  • Carbohydrates: 9g
  • Fiber: 0g
  • Sugars: 7g
  • Protein: 8g


Although kefir is an animal product, which some people associate with low levels of carbohydrates, it’s not carb-free. This is due to naturally occurring sugars in its milk base. However, the fermentation that turns milk into kefir “eats” some of these sugars. Compared to an 8-ounce glass of 2% milk, which contains 12 grams of carbs, an 8-ounce serving of kefir contains just 9 grams.  


When converting milk to kefir, fermentation won’t change its fat content. Made with whole milk, kefir contains 8 grams of fat.

Whole milk’s fat composition skews toward the saturated variety, with 62% saturated, 30% monounsaturated, and 4% polyunsaturated fats. Despite saturated fat’s negative reputation, however, many experts believe that, when consumed in whole dairy, it offers protective effects for heart health.


Like a glass of milk, 8 ounces of kefir provides 8 grams of complete protein. This means it contains all the essential amino acids your body can’t produce on its own.

Vitamins and Minerals

As a dairy product, kefir is high in calcium. One serving provides 300 milligrams, or 30% of the Daily Value. You’ll also find modest amounts of vitamin A (6% DV) and sodium (4% DV) in an 8-ounce glass.

Health Benefits

There are many ways drinking kefir can positively impact your health.

Supports the Immune System

Research shows that eating fermented foods comes with a variety of benefits, including building a healthier immune system. The live cultures in kefir cultivate a healthy microbiome, which supports immunity.

May Reduce Constipation 

When you’re all stopped up, a bit of kefir may help. In a 2014 study of 20 subjects with chronic constipation, drinking 500 milliliters (about 17 ounces) of kefir a day for four weeks improved the frequency and consistency of bowel movements. 

Tolerable for Lactose Intolerance

For those who can’t tolerate the lactose in milk, kefir may be a viable alternative. An older study in the Journal of the American Dietetic Association found that drinking kefir improved lactose digestion and tolerance in 15 healthy subjects.

May Improve Symptoms in Autoimmune Disorders 

Autoimmune disorders are often fueled by inflammation in the body. The probiotics in kefir may be one strategy for taming this inflammation. More study is needed on the subject, but preliminary research shows that probiotics may improve symptoms in rheumatoid arthritis, ulcerative colitis, and multiple sclerosis.

Evidence of the health benefits of probiotics is promising, but more research is needed for them to be recommended as treatment for any health conditions. In the American Gastroenterological Association’s 2020 Clinical Practice Guidelines, the use of probiotics is recommended only in the context of clinical trials for most gastrointestinal issues.

Builds Healthy Bones 

The plentiful calcium in kefir is a known bone-builder. Getting enough of this micronutrient helps your body’s continual remodeling and recreation of healthy bone tissue.

May Protect Against Certain Cancers 

A 2015 review that assessed 11 individual studies “consistently showed beneficial effects of kefir on cancer prevention and treatment.” The review focused on breast, colon, skin, and gastric cancers, as well as leukemia. This research may not be enough to draw firm conclusions on kefir’s effects on cancer, but it is promising.


While kefir may be a satisfying milk alternative for those with lactose intolerance, the same isn’t true for people with a milk allergy. Kefir still contains casein and whey, the proteins that cause allergic reactions. If you have a known milk allergy, you shouldn’t drink kefir. 

Adverse Effects

For most people, kefir is a healthy, probiotic-rich addition to the diet. But for some, it may cause gastrointestinal distress in the form of gas or intestinal cramping.

Additionally, kefir might not be suitable for people who can’t tolerate alcohol or have a history of alcoholism. A 2019 Australian study found that over 36% of water-based kefirs had an alcohol content greater than 1.5%. Although the amount of alcohol in kefir is usually quite small, it’s best to err on the side of caution if you have trouble with alcohol.


Like regular dairy milk, you can find kefir with various flavor additions, such as strawberry or chocolate. Just be aware that these flavorings may add calories and sugars. Similarly, kefir can start with anything from non-fat to whole milk, which will also affect its calorie and fat content.

Kefir isn’t just for omnivores, either. Alt-milk versions that use coconut or almond milk are available for vegans (or anyone who prefers their taste).

Meanwhile, there’s another kefir variety that’s gained an increasing following in recent years: water kefir. Sometimes called tibicos, this beverage uses the same fermentation process as dairy kefir with a water base. Sweeteners and flavorings, many of them fruity, are typically added.

Storage and Food Safety

Kefir should be kept cold in the refrigerator, both before and after opening. Once opened, it should last in the fridge for about five days. 

Since kefir already has a somewhat sour smell, it may be tough to tell when it has gone bad. However, you can always use your eyes and nose to check for signs of freshness. Kefir with an extremely strong odor or visible mold, fuzz, or spots should be thrown away. Other signs the beverage has gone bad include clumping or color changes.

How to Prepare 

While it’s most convenient to purchase pre-made kefir, you can also make it yourself! All you need is milk and kefir “grains,” AKA the bacterial and yeast culture that causes fermentation. Kefir grains are available for purchase as a powder. Add about one teaspoon of this powdered starter to 8 ounces of milk, cover, and store at room temperature for 24 hours. (Don’t worry, the fermentation process will keep the mixture from spoiling.)


Healthy Kefir Recipes to Try

Kefir Benefits, Nutrition Facts, Types and How to Make

Tabbed as an “it” health food of the 21st century, kefir is a probiotic drink that contains many bioactive compounds, including up to 30 different strains of “good guy” bacteria.

These probiotics, such as lactic acid bacteria, are capable of helping boost immune function and fight against harmful microbes and carcinogens — plus they are often considered key to improving many digestive issues.

Still wondering: Should I drink kefir? Below is what you need to know about this superstar beverage and why you should consider adding it to your next shopping list.

What Is Kefir?

Kefir is a fermented milk drink made using starter “grains,” which are actually a combination of bacteria and yeast. Kefir grains interact with milk to make a lightly fermented drink that even people with lactose intolerance can usually drink.

This drink can be made using just about any type of milk, such as goat, sheep, cow, soy, rice or coconut milk. It can even be made using coconut water.

Scientifically speaking, milk kefir grains contain a complex microbial symbiotic mixture of lactic acid bacteria and yeasts in a polysaccharide–protein matrix.

This probiotic drink has been used for thousands of years in many different cultures around the globe, especially those residing in Eastern Europe. Derived from the Turkish word keyif, or “feeling good,” it comes from the Eastern European Caucasus Mountains.

It’s thought that it was first discovered by sheep herders who accidentally fermented milk in their leather flasks. The potency and powerful effects of the mixture soon spread around the tribes and was later picked up by Russian doctors, who heard of its legendary healing benefits and used it to help treat ailments like tuberculosis in the 19th century.

Today, kefir has become a worldwide phenomenon. Sales in the U.S. alone by Lifeway, which accounts for 97 percent all kefir sales in the U.S., reported a growth from $58 million in 2009 to over $130 million in 2014.

However, although this popular probiotic drink is widely available and there are many options for where to buy kefir, it can also be made right from your own kitchen. In fact, there are plenty of recipes out there for how to make kefir grains and interesting ways that you can use them in soups, stews, smoothies, baked goods and more.

Nutrition Facts

Why is kefir really good for you? Like other milk products, it’s a good source of calcium, plus it contains high levels of vitamin B12, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

It does not have a standardized nutrition content, however, because the values can vary based on the cows, cultures and region where it’s produced.

As an example, one cup of store-bought whole milk kefir contains the following nutrients:

  • 160 calories
  • 12 grams carbohydrates
  • 10 grams protein
  • 8 grams fat
  • 390 milligrams calcium (30 percent DV)
  • 5 micrograms vitamin D (25 percent DV)
  • 90 micrograms vitamin A (10 percent DV)
  • 376 milligrams potassium (8 percent DV)

Something unique about this beverage that is responsible for many of the health benefits of kefir is its probiotics content. According to a 2019 study, it can contain more than 50 species of probiotic bacteria and yeasts, such as the following types:

  • Kluyveromyces marxianus/Candida kefyr
  • Lactococcus lactis subsp. lactis
  • Lactococcus lactis subsp. cremoris
  • Streptococcus thermophilus
  • Lactobacillus delbrueckii subsp. bulgaricus
  • Lactobacillus casei
  • Kazachstania unispora
  • Lactobacillus acidophilus
  • Bifidobacterium lactis
  • Leuconostoc mesenteroides
  • Saccaromyces unisporus

Kefir Benefits

In a 2015 study published in Frontiers in Microbiology, kefir was recognized as a potential source of probiotics and molecules with several healthy properties. According to the authors, “its biological properties suggest its use as antioxidant, anti-tumor agent, antimicrobial agent, and immunomodulator, among other roles.

Another 2020 article published in the journal Nutrients notes, “Kefir exhibits many health benefits owing to its antimicrobial, anticancer, gastrointestinal tract effects, gut microbiota modulation and anti-diabetic effects.”

Here’s more about some of its main benefits:

1. Contains Probiotics That Can Boost Immunity

Kefir contains many probiotics, compounds and nutrients, like biotin and folate, that help kick your immune system into gear.

One probiotic strain in particular that’s specific to kefir alone is called Lactobacillus Kefiri, which studies suggest helps defend against harmful bacteria like salmonella and E. coli. This bacterial strain, along with the various handful of others, helps modulate the immune system and inhibits the growth of harmful bacteria.

It also contains another powerful compound found only in this probiotic drink, an insoluble polysaccharide called kefiran that’s been shown to contain antimicrobial properties that can fight against candida.

Additionally, it has the ability to help lower oxidative stress, cholesterol and blood pressure levels. One study found evidence that bacterial populations found in this beverage had favorable effects on a number of metabolic syndrome parameters.

2. Builds Bone Strength

Kefir made from whole fat dairy is a good source of calcium, along with vitamin K and other minerals that support bone health. Perhaps more importantly, it holds bioactive compounds that help absorb calcium into the body and stop bone degeneration.

Vitamin K2 has been shown to be vital in improving calcium absorption as well as bone health and density. The probiotics in this beverage improve nutrient absorption, and the dairy itself contains all of the most important nutrients for improving bone strength, including phosphorus, calcium, magnesium, vitamin D and vitamin K2.

3. Potentially Helps Fight Cancer

Certain compounds found in probiotic drinks have been shown to help defend against the spread of cancer cells in the stomach in some in vitro studies.

Drinking this beverage may help slow the growth of early tumors and their enzymatic conversions from non-carcinogenic to carcinogenic. One in vitro test showed that it could reduce breast cancer cells by 56 percent, as opposed to yogurt strains, which reduced the number of cells by 14 percent.

4. Supports Digestion and Gut Health

Research indicates that consuming probiotic foods can help restore gut balance and fight against gastrointestinal diseases like irritable bowel syndrome, Crohn’s disease and ulcers.

Consuming probiotics also helps your gut after taking antibiotics. The probiotic compounds help restore the lost flora that fight against pathogens.

Probiotics can also aid against disruptive diarrhea and other gastrointestinal side effects caused by these types of medications.

Additionally, there’s evidence that because it can alter gut microbiota composition in a positive way, studies have found that drinking kefir may help improve physical performance and combat physical fatigue.

5. Improves Allergies

Various forms of allergies and asthma are all linked to inflammatory issues in the body. This drink may help treat inflammation at the source to help reduce the risk of respiratory issues like allergies and asthma.

According to an animal study in Immunobiology, it was shown to reduce inflammatory cells disrupting the lungs and air passages as well as decrease mucus buildup in mice.

The live microorganisms present in this beverage seem to help the immune system naturally suppress allergic reactions and aid in changing the body’s response to the systemic outbreak points for allergies. Some scientists even believe these allergic reactions may be the result of a lack of good bacteria in the gut.

6. Supports Skin Health

Kefir helps bring good bacteria back to the forefront and supports the health of your largest organ, the skin. Not only does it help with systemic based skin issues, but it can help recovery from skin issues like burns and rashes.

Aside from probiotics aiding the health of the immune system, the carbohydrate found in kefir known as kefiran has also been shown to improve the quality of skin wound healing and may also be protective for connective tissue.

7. Improves Lactose Intolerance Symptoms

The good bacteria found in many dairy products is essential for a healthy gut and body. However, there are many out there who cannot tolerate dairy because they are unable to digest lactose, the key sugar found in milk (thus dealing with lactose intolerance).

The active ingredient in kefir helps break lactose down and makes it easier to digest. Furthermore, this beverage has a larger range of bacterial strains and nutrients, some only specific to kefir, that help remove almost all of the lactose in the dairy.

Research published in the Journal of the Academy of Nutrition and Dietetics even unearthed that “kefir improves lactose digestion and tolerance in adults with lactose malabsorption.” As a disclaimer, although most people do very well with goat milk kefir, a small percent of people may still have issues with dairy and may need to opt for coconut or water kefir instead.


Even if you can’t tolerate any dairy, there are types of kefir that are still rich in probiotics and have plenty of healthy kefir benefits but are completely lactose- and dairy-free. There are essentially two main types, and they differ in multiple ways.

The two types of kefir are:

  • Milk kefir (made from cow, sheep or goat milk but also from coconut milk)
  • Water kefir (made from sugary water or coconut water, both of which do not contain any dairy)

While the base liquid used in different types varies, the process for making kefir is still the same, and the multitude of kefir benefits are thought to be present in both types.

All kefir is made using kefir grains, which are a yeast/bacterial fermentation starter. All types are similar to kombucha (another healthy probiotic-rich drink) in that they must have sugar either naturally present or else added in order to allow the healthy bacteria to grow and for the fermentation process to take place.

However, the end result is that both kombucha and kefir are very low in sugar, because the live active yeast essentially “eats” the large majority of the added sugar during the fermenting process.

Here is more information about how the different types are made and how their tastes and uses differ:

Milk Kefir

Milk kefir is the type of fermented milk drink that’s most well-known and widely available, usually sold in most major supermarkets and nearly all health food stores.

This type is most often made from goat’s milk, cow’s milk or sheep’s milk, but certain stores also carry coconut milk kefir, which means it does not contain any lactose, dairy or real “milk” at all.

Traditionally, making milk kefir has involved the use of a starter culture containing lactic acid bacteria, which is what ultimately allows the probiotics to form.

What is the difference between kefir and yogurt? Is kefir healthier than yogurt?

Typically, both are made with a starter kit of “live” active yeast, which is responsible for culturing the beneficial bacteria. Unlike yogurt, kefir comes solely from mesophilic strains, which cultures at room temperature and does not require heating at all.

They have many similarities, but kefir tends to have a higher probiotic count and more diversity of bacterial strains and yeasts.

Once fermented, milk kefir has a tart taste that’s somewhat similar to the taste of Greek yogurt. How strong the taste is depends on how long the drink has been fermented — a longer fermenting process usually leads to a stronger, tarter taste and even yields some carbonation, which results from the active yeast.

Milk kefir is not naturally sweet on its own, but other flavors can be added to it in order to boost the flavor and make it more appealing.

Most store-bought kefirs are flavored with additions like fruit or cane sugar, but you can sweeten and flavor it yourself at home by adding raw honey, maple syrup, vanilla extract or organic stevia extract.

Beyond just drinking milk kefir, there are other clever ways to use it in recipes:

  • It can make a great base for soups and stews that would otherwise call for regular buttermilk, sour cream, heavy cream or yogurt.
  • You can substitute plain or flavored kefir for any of these ingredients in your favorite recipes for baked goods, mashed potatoes, soups and more in order to boost the nutrient content and get all the wonderful kefir benefits.
  • You can even use it to make kefir cheese, a type of hard, crumbly cheese that can be sprinkled over your favorite dinner dishes.
Coconut Kefir

Coconut kefir can be made either using coconut milk or coconut water.

Both types are dairy-free and often considered the perfect base for creating fermented kefir because they naturally have carbohydrates present, including sugars, which are needed to be consumed by the yeast during the fermentation process.

Coconut kefir is made in the same way as milk kefir. It contains live active yeast and bacteria from kefir grains.

It becomes more tart and also carbonated once fermented and tends to be sweeter and less strongly flavored than milk kefir.

Both types of coconut kefir still taste like natural coconut and also keep all of the nutritional benefits of unfermented plain coconut milk and water, including providing you with potassium and electrolytes.

Water Kefir

Water kefir tends to have a more subtle taste and a lighter texture than milk kefir, and it’s normally made using sugar water or fruit juice.

Water kefir is made in a similar way as milk and coconut kefirs. Just like the milk variety, plain water kefir can be flavored at home using your own healthy additions and makes a great, healthy alternative to drinking things like soda or processed fruit juice.

You want to use water kefir differently than you use milk kefir. Try adding it to smoothies, healthy desserts, oatmeal, salad dressing or just drink it plain.

Since it has a less creamy texture and is less tart, it’s not the best substitute for dairy products in recipes.

Related: Top 7 Sour Cream Substitute Options & How to Use Them

Risks and Side Effects

When consumed in moderation, this drink can be a safe and healthy addition to your diet.

In some cases, it may cause certain kefir side effects, including gas, bloating, nausea, diarrhea or stomach pain if consumed in high amounts. These symptoms are more common when first trying it and typically subside over time with continued use.

Many people wonder: How much kefir should I drink? Is it safe to drink kefir every day?

Most sources recommend aiming for about one cup per day to maximize the health benefits of this power-packed beverage. Ideally, start with a lower dosage and slowly work your way up to the desired amount to assess your tolerance and decrease negative side effects.

Keep in mind that milk kefir is made from dairy and is not suitable for those with a milk allergy or sensitivity to dairy products. Additionally, while most people with lactose intolerance can tolerate it without any issues, it may cause adverse side effects in others.

If you experience negative symptoms after consuming kefir milk, try swapping it for fermented drinks made with coconut or water instead.

Does kefir cause weight gain? It shouldn’t on its own, as long as you include it in an otherwise healthy diet.

In fact, it may even help support weight loss/weight maintenance due to its high nutrient content. That said, choose types that are unsweetened and low in sugar for the most benefits with fewest empty calories.

Related: Kefir vs. Yogurt: How to Decide Which Is Right for You

Final Thoughts

  • Kefir is a fermented milk drink that is similar to yogurt but even more potent.
  • Benefits of kefir include helping boost immunity, build bones strength, promote digestive health, reduce allergies, support skin health and more.
  • It’s a good source of not only probiotics, which aid in gut health, but also calcium, protein, potassium, B vitamins and more.
  • Best of all, it’s extremely easy to make in your own home. It can be used in smoothies or in place of milk/yogurt/cream when cooking.
  • The success and power of your kefir relies on the quality of the grains, so it’s paramount to find reputable retailers selling top-rate, fresh grains in order to optimize kefir benefits.

Read Next: Amasai: Probiotic Beverage that Boosts Immunity & Gut Health

Nutrient overview

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Unit per 100 gram



Chicken, breast, meat only, raw





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Rice, white, regular, cooked









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What do I have to do to burn 1 serving
(30 grams)
? *

Sitting, watching TV82

Cycling (9 mi/h)16

Walking (3 mi/h)20

Running (7 mi/h)8

Horseback Riding22





* Times are based on a weight of 165 pounds.

What is the nutritional value of homemade kefir?

If you drink kefir regularly, you probably already know what is general nutritional value of milk kefir and why it’s recommended to include it in daily diet. For more detailed information and if you are interested in numbers, read this blog!

A great source of vitamins and minerals!

Homemade kefir is a great source of vitamins, minerals and probiotics. Prepared with quality milk, milk kefir can greatly contribute to overall health and well-being.

Milk kefir is best when it’s prepared with live cultures – milk kefir grains. This is how kefir was traditionally made and it’s still the best option. Fermenting the grains in milk for about 24 hours, you get thick milk beverage with consistency similar to yogurt that is packed with probiotics.

The milk kefir has slightly sour taste and thicker consistency than milk. It looks a lot like yogurt, but with a more distinctive taste.

Nutritional value of homemade kefir

The nutritional value of homemade kefir depends on the milk and also on the fermentation process. In part it’s a result of nutrients that milk already contains, some of the nutrients in kefir develop during fermentation. The environment, temperature, quality of grains are just some of the factors that can influence the fermentation process.

Table: Nutritional value of kefir prepared with 3,5% fat
Nutritional value (average per 100 g of kefir) [g]Average Energy value per 100 g of kefir [kJ] *
Organic acids0,709

* Recommended daily input is 7,500 kJ.

Source: http://www.nijz.si/sl/kefir

Drink 200-300 ml of fresh milk kefir a day (1 cup), you can add a bit more if you drink water kefir (350 ml/1,5 cup).

Typically what sets kefir apart from other milk produce it’s that sourness and carbonation. The specific taste of kefir is the result of acidic content. It contains lactic acid (0.85% to 1.0%), ethanol (0.01% to 2%), formic acid, ammonium acid salt (succinate), acetic acid, propionic acid, acetaldehyde, diacetyl and acetoine. The content of carbon dioxide in kefir is from 0.08% to 0.2%.**

Note, these are analysis made with milk kefir that was prepared with 3.5% fat cow milk. Your kefir made with other kinds of milk may show different numbers.


Prepare milk kefir with Kefirko:

Top 12 Facts About Kefir Milk Benefits And Kefir Nutrition

Kefir is a trendy fermented beverage made from milk or water. Some attribute weight loss, glowing skin, and digestive excellence to the “extraordinary health benefits of kefir”, but research shows that the benefits of kefir are not quite as clear cut as marketing and social media gurus would have you believe.

Table of contents

Rather than drinking kefir in the hope it will solve everything from acne to excess weight, get science on your side with the current findings on kefir probiotic drinks for your health. Here is what you need to know about this fermented beverage.

☝️TIP☝️ Take the Atlas Microbiome Test to see how well your bacteria are doing and what to eat for better health.

What is kefir?

Kefir is a fermented beverage made from milk or sweetened water. The sour tang is the result of bacteria and yeasts that use the sugars for fuel.

Kefir can also be a bit fizzy because low levels of carbon dioxide and alcohol (not enough to get anyone inebriated) are also produced during fermentation.

Types of kefir
Cow’s milk kefirGoat’s milk kefir
Water kefirCoconut water kefir

What is kefir milk?

Kefir is a fermented milk drink that has the most well-researched health benefits. It is believed to originate in the Caucasus mountains where families fermented milk in goatskin pouches hung on the outer walls of their homes.

Coconut water kefir is a popular dairy free kefir option

Creamy and unctuous, it’s very similar to a thin yoghurt and has been popular for centuries in Eastern Europe and Central Asia, where people have long attributed it with good health.

Milk kefir can be made from nearly any milk: whole or skimmed. Goat’s milk kefir – sometimes known as goat kefir – is a popular option for people who are sensitive to cow’s milk, but it’s harder to find in the supermarket.

Easier to find is Polish kefir that’s usually available in any Eastern European food shop. If you’re looking for goat milk kefir, check out online suppliers in your region or country who offer refrigerated shipping options to keep the bacterial cultures alive during transport.

What is water kefir?

Water kefir is a dairy-free kefir that’s suitable for people who are lactose intolerant or follow a dairy-free diet, like veganism or paleo. However, water kefir grains have a different bacterial profile, so you can’t use milk kefir grains to start a water kefir culture. Popular types of water kefir include those made from coconut water and fruit juice, but you can also just make it from water with added sugar.

Kefir fermentation: how to make kefir at home

You can also make kefir at home. It’s surprisingly easy and it’s a great cost-effective way to have kefir every day. You’ll need to order the kefir grains (or kefir culture) online. They look a bit like tiny cauliflowers and they contain specific live kefir bacteria you need to make this probiotic beverage.

Goat kefir can be consumed by people who are sensitive to cow’s milk

You should put them in milk and ferment at room temperature for a few days (most people keep the kefir in a jar on their kitchen counter). When it’s ready, just strain out the grains, put them in fresh milk, and refrigerate your homemade kefir.

Of course, you could purchase organic kefir grains, but you’d be better advised to invest in organic milk instead. After all, kefir is mostly liquid, so it’s more important to use organic liquids than organic kefir grains.

What are kefir grains and should you eat them?

Kefir grains are produced by the bacteria that make kefir. They come in a variety of sizes from 0.3 cm to 3.5 cm in diameter. Kefir grains have a unique texture, like firm jelly or gelatin, that contain lactic acid bacteria and bacteria that produce acetic acid, both of which are essential in the production of the kefir probiotic beverage.

Although some people do add them to their smoothies, kefir grains are usually kept to make more kefir, and if there are too many, they are simply discarded or even added to the compost bin.

The health benefits of kefir

Milk kefir has a number of confirmed health benefits. However, there is very little research on the health benefits of water kefir, which is a different type of beverage because it’s fermented by another microbial culture.

The health benefits of kefir are not just for digestion, they actually influence other parts of your body, including your immune system, heart, and inflammation. The effects of kefir are not always immediate, and drinking one glass of kefir will not solve your problems.

Studies show that kefir can improve health when people drink it regularly (usually daily for 2–4 weeks). However, many online claims that remain unfounded. For example, there’s no proof that kefir benefits skin health, or that it has exceptional weight-loss powers. As for the question, is kefir fattening? There is equally no evidence that drinking kefir causes weight gain.

Kefir milk benefits

Much research into kefir benefits has preliminarily focussed on rats and mice, demonstrating that it can help control cholesterol levels, protect kidney function, support immune function, and more. However, it’s always more relevant to look at what has been found in humans, because we are much bigger organisms than rodents:

  • improved digestion and constipation relief
  • suitable for lactose-intolerant people
  • reduced fasting blood glucose in diabetics
  • oral hygiene and tooth decay prevention
  • controlling inflammation in healthy people
  • better efficacy and tolerability of Helico pylori treatment

These health attributes can help lower disease risks and even support gut bacterial health according to the team at Atlasbiomed, a company specialised in DNA and gut microbiome testing for health.

If your store-bought kefir is pasteurised before consumption, the end product won’t contain probiotic bacteria. Nevertheless, fermentation reduces the level of sugar in the drink and enhances the nutritional profile with vitamins and other substances that are good for your body.

Kefir nutrition: calories

Many people wonder about kefir calories, but there’s actually no strict answer. It depends on the type of milk used, the duration of fermentation, and other parameters. Longer fermentation of kefir results in higher levels of acetic acid (the basis of vinegar), making it sour, and at a certain point, simply unpalatable.

Kefir grains look like tiny cauliflowers

If you consume a store-bought brand, check the label for the calories in kefir. However, if you make your own homemade kefir, you can’t know for sure how many calories are in it, but you can go by taste. Sweet water kefir and milk kefir that isn’t very sour haven’t undergone enough fermentation and contain more sugars.

How much kefir to drink for weight loss

There is no set amount of kefir to drink for weight loss because the kefir weight loss link is mostly an online myth designed to make you buy kefir products. Rather than focusing on kefir to lose weight, use it as part of a balanced diet with lots of plant-based foods to nourish your body and your gut microbiome.

How to drink kefir

When it comes to how much kefir per day, the answer is simple: kefir in moderation and every day. Rather than bingeing on kefir in the hope that you will lose weight, add a glass of kefir to your daily routine to support your health.

Is there a best time to drink kefir?

There’s no science to say whether drinking kefir morning or night will change anything as to its health attributes. However, it’s worth keeping in mind some recognised practices that can help achieve and maintain healthy body weight, and general health too.

There’s really no best time of the day to drink kefir

Avoid consuming any calories (drinks or food) about three hours before you go to bed. After all, your digestive tract and your gut bacteria need a break to recover from all the hard work put in during the day. In addition to that, research shows that eating within a window of 8–12 hours per day is optimal for your body, rather than grazing for 16 hours per day.

The final word on kefir

Most research has focused on the benefits of milk kefir for health. This probiotic beverage has the ability to support a range of different health aspects from your oral hygiene to your blood sugar levels.

However, there are a lot of myths out there on the internet, many of which are unsubstantiated but used by marketers to sell their products. Remember that you can also make kefir at home for very little effort. Not only will it enhance your culinary skills, but it’s also a great hobby!

The Nutritional Value of Kefir, Yogurt & Milk

young woman eating yogurt

Image Credit: nensuria/iStock/Getty Images

Dairy products, such as milk, yogurt and kefir, offer many health benefits. According to the USDA, consuming diary products has been linked to improved bone health, a reduced risk of cardiovascular disease and type 2 diabetes and lowered blood pressure. If you are lactose intolerant, choosing cultured forms of dairy might be more preferable because most or all of the lactose is consumed by the cultured yeast and gut-friendly bacteria.

Basic Nutrients

young boy drinking milk

Image Credit: Fuse/Fuse/Getty Images

Milk, yogurt and kefir all offer high amounts of calcium, potassium and vitamin D. Calcium helps your body build strong bones and teeth, and aids in maintaining bone mass. Potassium promotes healthy blood pressure by improving kidney function, reducing the chance of blood clots and keeping the blood vessels open. Vitamin D helps your body maintain proper levels of calcium and phosphorus, required to maintain healthy bones.


selection of milk at the grocery store

Image Credit: Noel Hendrickson/Digital Vision/Getty Images

To gain all of the benefits that milk has to offer without consuming too much saturated fat, the USDA recommends drinking low-fat or non-fat varieties. For example, one cup of two-percent milk contains only 125 calories while offering 8.53 grams of protein, 4.7 grams of fat and 12.18 grams of carbohydrates. It also offers a whopping 314 grams of calcium, 397 grams of potassium and 98 grams of vitamin D.


bowl of strawberry yogurt

Image Credit: Jupiterimages/Stockbyte/Getty Images

According to US News, not all yogurt is processed the same. Compared to standard yogurt, Greek yogurt is strained to remove most of the liquid whey, lactose and sugar, which gives it a thicker, creamier consistency. Providing the same amount of calories and gut-healthy active cultures, Greek yogurt offers double the protein and half the sugar, making it an attractive option over standard varieties. In fact, a 6-ounce serving of non-fat plain Greek yogurt offers 100 calories, 17.32 grams of protein and only 6.12 grams of carbohydrates. In this same serving, you get 187 grams of calcium, 240 grams of potassium and plenty of active cultures that may include one or more of the following: S. Thermophilus, L. Bulgaricus, L. Acidophilus and Bifidus.


bowl of old kefir soup

Image Credit: Natalia Lisovskaya/iStock/Getty Images

If you are lactose-intolerant, you might want to give kefir a try. The lactose is consumed by the gut-friendly bacteria and yeast during the fermentation process. This cultured, enzyme-rich food is a slightly healthier choice over yogurt because it provides a complete protein, essential minerals and is a good source of B vitamins. Unlike yogurt, which contains transient beneficial bacteria, the bacteria in kefir colonizes the intestinal tract, making it an excellent choice for those who have been on antibiotic treatments, or suffer from immune disorders.

According to Jillian Michaels, the health and wellness expert, 1 cup of traditional plain kefir made with whole milk contains 150 calories, 8 grams of fat (5 of which are saturated), 12 grams of carbohydrates and 8 to 11 grams of protein. To reduce the amount of fat and calories, consider drinking the low-fat varieties.

Printing labels for kefir inexpensively in Krasnodar


Our company is engaged in the printing of stickers, the main activity is the label for kefir and other dairy products. Typically, self-adhesive labels of various shapes are used for this type of product.

Price label for kefir

The price is calculated in euros at the exchange rate of the Central Bank.The cost of a sticker largely depends on a number of production parameters:

  • number of colors
  • form complexity
  • number of stickers
  • print media
  • euro exchange rate and other

For example, the cost of a label with parameters 40x80mm + metallized paper + 3 colors + 120,000 circulation + varnishing = 47 kopecks. a piece.

To find out the exact price of an order, we suggest you fill out a simple calculation form.Our experts will calculate the final cost and contact you.

Types of stickers

A paper sticker can be applied both to containers with kefir and to packages with sour cream and milk.

And for ice cream, film stickers are used instead of paper ones. This is due to the fact that condensation forms on the ice cream packaging, which can ruin the paper sticker.

Packaging for kefir – the importance of appearance

Food packaging remains in constant demand, since people need food every day.But the appearance of dairy labels is subject to rapid change as consumer preferences change.

Also, the standards for these products are constantly changing, this should be constantly monitored by both printing houses and manufacturers. Therefore, when creating labels for kefir, you need to pay attention to the appearance of the stickers.

Why choose us

About 18% of all manufactured products are food products. We use narrow web printing presses to print labels.The company uses high-tech equipment in the production of stickers and constantly monitors the emergence of new technologies on the market. If you need an informative and colorful sticker for kefir and other dairy products, please contact our company.

You can buy self-adhesive stickers for kefir bottles and other fermented milk products from us.

Quality printing at low prices. We work with both large dairy factories and small private farms.

Examples of labels for kefir

Our partners

More than ten years of presence of our organization in Krasnodar allowed us to acquire partnerships with a whole range of production facilities and processing plants in the region, among them it can be noted:

  • LLC ULZK “Kuban” – bread, confectionery
  • LLC “Topaz” – production of rolling pins, pushers, openers, etc.
  • Kubanmelprodukt LLC – cereals and flour
  • LLC Galleon – canned food

We have established a prompt delivery of labels to the main cities and settlements of the Krasnodar Territory, for example:

  • Kropotkin
  • Krymsk
  • Kurganinsk
  • Labinsk
  • Novokubansk
  • Novorossiysk.

You can contact us with us in a convenient way for you

You can find the addresses of operational warehouses and representative offices on the page Contacts

90,000 What is on the labels of dairy products? We read carefully so as not to be mistaken

Among food colors (E100-E180), special attention should be paid to the presence of prohibited additives in dairy products in the form of E121, E123, E128. Natural dyes that do not affect human health – E100 (curcumin), E101 (riboflavin), E140 (chlorophyll) – controversial, E160a (carotenes), E162 (red beetroot), as well as E163, E164, E166, E170.

However, refrain from foods with any “food” additives with an E index. Their role in human nutrition is often ambiguous and not fully understood.

The composition of natural healthy yoghurt is: normalized milk, natural filler or berry jam (if yoghurt with additives), sourdough.

The two main components of the quality of sour cream are cream and sourdough. Vegetable fats and stabilizers contained in sour cream are a sign that this is a sour cream product that has nothing to do with real sour cream.To buy tasty and healthy sour cream, you need to avoid labels with the abbreviation UHT – UltraHighTemperature. This mark indicates that the product has undergone high-temperature processing, which means that there is no mass of useful substances in it.


Composition of natural sour cream: normalized pasteurized cream, sourdough. The shelf life is up to two weeks.

Real curd contains milk and sourdough. When studying the composition of cottage cheese, you need to pay special attention to the protein content, which is the most important component in this product.High-quality cottage cheese has a protein index of 14-18%. The fat content starts from a low fat minimum (less than 1.8%) and reaches 23%. The milk sugar index varies in the range of 1.3-2.5%. All nutritionists recommend natural cottage cheese due to its high content of calcium, phosphorus, magnesium, iron and amino acids (valine, leucine, lysine, methionine, tryptophan, threonine, phenylalanine).

Composition of natural cottage cheese: normalized pasteurized milk, sourdough. Shelf life – up to 7 days.


Choosing kefir, we try to get the most useful product, enriched with additives in the form of live microorganisms. On the kefir label, you need to pay attention to the indicator of the number of lactic acid microorganisms, which should be at least 1×107 CFU / g (colonies of forming units per 1 gram of product). Yeast content – not less than 1×104 CFU / g of product.

Enriched with bifidobacteria, kefir turns into biokefir. The beneficial microorganisms contained in such a product work to strengthen the immune system, promote the synthesis of protein and vitamins K and B, have a beneficial effect on digestion and create a natural physiological barrier for toxic substances.

Composition of natural kefir: whole milk or normalized pasteurized milk, ferment on kefir fungi.

To buy quality milk, kefir, yogurt, sour cream or cottage cheese, you need to carefully read the label. The label is a pass to your table. About the benefits of kefir

Photo: “Cheburashkin Brothers. Family Farm” company

Roskachestvo told how to choose good kefir – Rossiyskaya Gazeta

Roskachestvo started testing kefir. This will be the second study of this product.

Kefir 50 trade marks will be tested according to 35 safety and quality indicators. Including – whether the fat content declared on the label corresponds to the real one, whether it contains vegetable fats, whether there is underfilling. In addition, experts will study the properties of kefir, assess how many beneficial lactic acid bacteria are in it.

While the research results are not ready, the specialists of Roskachestvo have explained how not to make a mistake when choosing this drink.

Start as usual by examining the label.Natural kefir should contain only two ingredients – pasteurized milk and a ferment of live bacteria. The maximum shelf life of such a product is 10-14 days. But. if it is poured, for example, in glass containers, the period can be reduced even to 36 hours.

If the manufacturer indicated that kefir can be stored for a month, it means that it contains artificial emulsifiers, vegetable fats. And if it contains vegetable fats, then it is no longer kefir and not even a kefir product, because it differs only in leaven.According to the technical regulation on the safety of milk and dairy products, this product should now be called “milk-containing product with milk fat substitute, produced using kefir technology.”

Specialists of Roskachestvo noted that kefir can change its properties and taste as it is stored. So, if the drink is produced less than two days ago, it has a less sour taste and laxative properties. Starting from the third day, kefir becomes sour and, on the contrary, has strengthening properties.It is worth paying attention to the place where kefir is produced. Better if it is close to the place of trade.

As for the beneficial properties of the product, experts note that it contains bifidobacteria and lactobacilli, vitamins of group D and B, thanks to which not only the intestinal microflora improves, but also improves immunity. The maximum useful properties are present in kefir with a fat content of 2, 5-3.2 percent in the first days after its production. A non-fat drink contains no fat or fat-soluble vitamins and, for example, vitamin D cannot be absorbed if there are no fat molecules.

Kefir should not have shades. It must be strictly white.

Kefir is especially useful while taking antibiotics, as it is a source of probiotics. Plus – it has antimicrobial properties.

All the details about the properties of kefir, the rules for its selection and storage can be found on the Roskachestvo website.

Clean Label or Clean Label – what is it? | Helpful

Conscious and healthy eating has become a daily lifestyle for many of us.Thus, every year there is a growing number of people for whom it is important to know what the food consumed on a daily basis actually contains. The more we are aware of the importance of food ingredients, the more we want to have pure food on our table without food additives. Fortunately, more and more food manufacturers are meeting these needs, and we can choose from an increasing number of additive-free products.

Alma was the first to bring to Estonia the concept Clean Label or “clean label” .This is a widespread concept and trend in the world that best suits the wishes of those consumers who want to buy the simplest, purest and most natural products.

The clean label concept is used by food and beverage manufacturers for products that are made from only the simplest ingredients that consumers can understand. Thus, the Clean Label on the packaging is a guarantee for any buyer that this is the cleanest, simplest and most honest product possible that meets the following conditions:

  • The product does not contain additives / preservatives;
  • the product contains only the ingredients that you find in your closet / store shelf;
  • the product has the shortest possible list of ingredients;
  • product is simple, it has been processed as little as possible.

The use of the clean label concept / Clean Label on products is not yet regulated by law, but an unambiguous rule applies here: we can call products with a clean label those products that do not contain substances unknown to us. Clean label ingredients are missing all suspicious-sounding additives such as “artificial” or processed ingredients.

Clean Label Trend / Clean Label began at the turn of the millennium in the UK, where food manufacturers decided to meet an ever-growing number of consumers who were concerned about E-substances in food and their health effects.Today this trend has spread all over the world. In Europe, the UK remains the most active producer of new Clean Label products, followed by Germany and France. The popularity of the Clean Label products is growing more and more in Russia, Scandinavia and the Baltic countries.

Valio Product Range Clean Label

Valio’s range of clean label products includes, for example, yoghurt smoothies, yoghurt treats rich in berries and fruits, and Alma Greek yoghurts.

90,000 How to read labels of dairy products correctly? 5 important rules

1. The closer to the top of the list an ingredient is, the more its content is in this product.

In quality dairy products, milk is always at the top of the list of ingredients. This is the main indicator that the buyer is purchasing a healthy natural product.

The ideal option is if in the composition of the milk package only one component is indicated – the milk itself without impurities, additives and preservatives.

On the label of kefir, sour cream or yogurt , normally in the second or third place after milk, the ferment of certain cultures of lactic acid bacteria and cream can be indicated, and on the label of cottage cheese – rennet.

On the label of butter in the first line instead of milk, an attentive customer will see cream, which means that this butter will certainly delight with its taste.

Pay attention!

If sugar is indicated first in the composition of yogurt, then such yogurt will not only not be beneficial, but can also provoke caries and osteoporosis, lead to a weakening of immunity and metabolic disorders.According to the World Health Organization, sugar intake should not exceed 5% of the daily calorie intake to maintain health. In quantitative terms, this is 30 grams of sugar or 6 teaspoons of granulated sugar. The habit of controlling the amount of sugar helps to avoid many problems in the future.

2. Caution, dairy product!

For those who are not used to reading the label, it is important to know that the most common cow’s milk is one of the most falsified products.Sometimes a product is hidden under a beautiful package that has nothing to do with whole natural milk.

Without looking at the label of a beautiful bottle with a painted juicy meadow, you can thoughtlessly grab not milk from the shelf, but a “dairy product” with a minimum milk content. As a rule, the name and composition of “milk drinks”, “dairy products” and “milk-based cocktails” are written in small inconspicuous letters, and the smile of a benevolent cow and bright green grass, according to the manufacturer, should compensate for the not very high quality of the product.

3. Indicators of fat content matter

It is recommended to buy milk with a fat content of 0.5 to 3.5%, and for a baked product these figures can reach 6%. The fat content of cream varies from 8 to 20%, and real butter contains 78% fat.

When choosing milk, it is preferable to sterilized, normalized or reconstituted milk, give the choice in favor of a more natural – pasteurized one.

four.We count bacteria

Kefir contains several dozen types of lactic acid sticks, streptococci, acetic acid bacteria and yeast, and in the composition of yoghurts the Bulgarian bacillus Lactobacillus bulgaricus and lactobacillus acidophilus Lactobacillus acidophilus are required.

Studying the composition of kefir and yogurt, you need to pay attention to the number of live cultures of lactic acid bacteria and yeast, reflected in the CFU indicator – the colonies of the forming units contained in 1 gram of the product.In good kefir or yogurt, the number of lactic acid bacteria should be at least 1 × 107 CFU / g.

The optimal amount of yeast in kefir is 1 × 104 CFU / g or slightly higher. With a strong excess of this number, kefir begins to ferment vigorously and quickly turns into a product with a high alcohol content.

5. What ingredients are hidden under the mysterious “E312, E320 and E321”? ..

Careful reading of the label will warn against buying products with harmful food additives – preservatives, flavors and food colors, many of which cause unwanted allergic reactions and exacerbate diseases of the stomach, kidneys and liver.Additives E310 – E312, E320 and E321 are considered hazardous ingredients in any dairy product. It is also better to leave products with E240 formaldehyde and E220 sulfur dioxide in the store.

Expert opinion

Vladislav Cheburashkin, General Director of the agricultural holding “Cheburashkin Brothers. Family farm “:

“Natural products have short shelf life.For example, milk is 5-10 days. If from above, then, most likely, milk is more deeply processed. Our milk has a shelf life of 8 days. Natural curd can only be stored for up to 7 days. Sometimes with some producers̆ you can find a period of 72 hours, but this rather means that the production is not very high-quality, and the fermentation process begins quickly. Sour cream can be stored for up to 14 days. The shelf life of natural kefir is 7-10 days. Be sure to pay attention to the integrity and cleanliness of the packaging, as well as the place where the product is stored in the store.Natural dairy products should be on shelves with a refrigerator. It is important to remember that the taste and texture of natural dairy products may vary from batch to batch. Don’t be surprised at this. Depending on how the animals on the farm feel today, how live fermented milk sourdoughs work, the cottage cheese ripening time and the time the yogurt stays in the thermostatic chamber may slightly change. ”

Useful Tips

An additional portion of live cultures is added to bioyogurt and biokefir , and their CFU index is higher.These products have a healing effect and can be used as a prophylaxis and treatment for many diseases related to bowel function, metabolism and the state of the immune system.

When buying sour cream and butter , vegetable fats and stabilizers should be excluded from their composition. It is advisable to avoid sour cream marked with the letters UHT, which means Ultra High Temperature processing.

When choosing cottage cheese, you need to focus on the protein content.In natural cottage cheese, this figure ranges from 14-18%. The fat content of cottage cheese varies in the range from 2 to 23%, cottage cheese with a fat content of 5-9% is considered optimal for health.

Armed with the information indicated on each package, jar or bottle, any customer can easily and easily choose the highest quality milk, the healthiest kefir or yogurt, the best sour cream and natural cottage cheese.

Photo source: Photo courtesy of the Cheburashkin Brothers press service


T Opuria G.M.

1 Doctor of Biological Sciences, Orenburg State Agrarian University



The article presents the actual requirements for packaging, transportation and sale of kefir. Kefir intended for sale must be packaged and packaged in containers made of environmentally friendly materials for contact with food and ensuring the safety and quality of fermented milk products during their shelf life.

Key words: kefir, packaging, sales, transportation.

Topuriya G.M.

Doctor of Biological Sciences, Orenburg State Agrarian University



The article presents the current requirements for packaging, transportation and sale of kefir .Kefir is intended to implement should be packaged and packed in containers made of environmentally friendly materials for contact with food products and ensure the safety and quality of dairy products throughout their life-cycle.

Keywords : kefir, packaging, sale, transportation

Milk and dairy products are traditionally a vital link in the diet of Russians. At the same time, the market demonstrates a stable expansion of the range of milk and dairy products.The changes taking place in our country in terms of technical regulation of food make the need for conformity assessment urgent [4-16].

Kefir intended for sale must be packaged and packaged in containers made of environmentally friendly materials for contact with food and ensuring the safety and quality of fermented milk products during their shelf life. This type of packaging must have a permit from the federal executive body that exercises control and supervision functions in the field of ensuring the sanitary and epidemiological well-being of the population and protecting the rights of consumers.It is not allowed to use the buyer’s container when selling unpackaged and unpackaged perishable fermented milk products. Each package of kefir should be marked, labeled and, if necessary, an insert leaflet or label containing information for consumers. Kefir in a damaged container and (or) packaging is subject to recall.

Marking is the main element of the packaging. Figure 1 shows all the necessary information that must be applied to the package in accordance with No. 88-FZ.

Fig. 1 – The necessary information applied to the packaging of kefir

It is allowed not to mark the container of fermented milk products if it is made of a transparent protective polymer material. In this case, information for consumers is the additional data on the labels on the number of consumer packages and the weight of such products in group packaging or shipping containers of such products. Non-visible inscriptions, including manipulative signs, are applied to the package insert or presented to consumers in any other available way.Marking on group packaging or shipping containers or consumer containers of fermented milk products is applied by gluing labels made by typographic method or in another way that ensures their clear reading. The names of such products may be supplemented by the assortment marks or the trade name of the manufacturer.

The names of fermented milk compound products must comply with the concepts established for dairy products [2], and contain, in close proximity to these concepts, clear descriptions of other components characterizing such a product, for example: “fruit kefir”.

An indication of the type of farm animals, with the exception of cows, from which milk was obtained, should be placed on package labels before the concept of “milk” or after this concept.

The concept of “bioproduct” on labels, packages is placed in any convenient place in the form of one word or compound words using the first part of compound words “bio …” and the names of such products, for example, “biokefir”.

The terms “enriched”, “enriched” are used in combination with the names of the respective products and are accompanied by information on the presence and amount of added substances, including the recommended daily intake, as well as recommendations for the use of such products.

The storage of fermented milk products is carried out during the shelf life under the conditions established by the manufacturer and under which the safety of the products is ensured in accordance with the safety indicators established by No. 88-FZ. The permissible deviations of the nutritional value of a fermented milk product indicated when marking on its packaging or label from the actual nutritional value of such a product should not exceed the levels specified in No. 88-FZ.

The amount of substances introduced into fortified fermented milk products is indicated taking into account their content in such products at the end of their shelf life.Due to the natural decrease in the amount of vitamins in fermented milk products during their shelf life, during the production of such products it is allowed to increase the content of vitamins in them, but not more than 50 percent for fat-soluble vitamins and not more than 100 percent for water-soluble vitamins in relation to declared indicators.

Labels are applied to each unit of consumer and (or) shipping containers and are located in the same easy-to-read place.It is necessary to indicate the information on the label in Russian. Additional information can be presented in the state languages ​​of the republics, in the languages ​​of the peoples of the Russian Federation, in foreign languages. Information about a milk processing product presented in other languages ​​must be identical to the information presented in Russian.

Information on the label must comply with the requirements of No. 88-FZ [3]. The name of the fermented milk product is placed on the label, on the front side of the consumer container, using a font, the size of which must be at least 9.5 point size, on a consumer container with a volume or weight of less than 100 milliliters (grams) using a font that is not less than less than 8.5 pins.

If all the necessary information does not fit on the label, then it is allowed to place it on an additional leaflet. In this case, the label of such a product must contain the following inscription: “For additional information, see the package insert.”

When selling fermented milk products to consumers by trade organizations, labels of consumer packages of large sizes can be replaced by leaflets attached to each unit of the prepackaged product and containing information for consumers in accordance with No. 88-FZ.

The transportation and sale of fermented milk products is carried out under the modes established by the manufacturer and in accordance with the requirements of the legislation of the Russian Federation in the field of ensuring the quality and safety of food products. When selling fermented milk products, some of the information about which is placed on the leaflets attached to the package, the seller is obliged to bring such information to consumers.

The storage of fermented milk products by the seller and their sale must be carried out under the conditions established by the manufacturer.It is not allowed to sell them by a seller who is unable to ensure the storage conditions for these products established by the manufacturer. The seller of fermented milk products does not have the right to set a period for their sale that exceeds the expiration date established by the manufacturer [1]. The sale of fermented milk products with an expired shelf life is not allowed.

In order for fermented milk products to be accepted for sale, they must be prepackaged and packaged in environmentally friendly materials.


  1. Kozhevnikova, E.Yu. Description of the business process of coordinating the return of products with signs of production defects / E.Yu. Kozhevnikova, M.B. Rebezov // International scientific research journal. – 2013. – № 10 (17). –Ch. 2. –S. 45-47.
  2. Topuria, G.M. Dictionary-reference book on the technology of milk and dairy products: textbook / G.M. Topuria, M.B. Rebezov, L.Yu. Topuria, A.O. Utegenova – Almaty: MAP, 2015 .– 140 p.
  3. Sturza, A.D. Analysis of the labeling of consumer packaging of kefir for compliance with the requirements of technical regulations / A.D. Sturza, L.S. Prokhasko, A.B. Abuova // Young scientist. – 2015. – No. 3 (83). – S. 234-236.
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  5. Rebezov, M.B. Development of scientific foundations for the production of safe national functional products: monograph / M.B.Rebezov, G.K. Alkhamova, A.N. Nurgazezov. – Almaty: MAP, 2015 .– 160 p.
  6. Rebezov, M.B. Assessment of methods for the study of xenobiotics: monograph / M.B. Rebezov, A.M. Chuprakova, O. V. Zinina et al. – Uralsk, 2015. –204 p.
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  9. Prokhasko, L.S. Modern problems of science and technology in the food industry: textbook / L.S. Prokhasko, M.B. Rebezov, G.N. Nurymkhan. – Almaty: MAP, 2015 .– 112 p.
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90,000 Facts about kefir. Benefit, composition, how and when to use

Sokolova Ksenia Sergeevna

Doctor gastroenterologist, hepatologist, therapist

3 thousandview

New Year’s holidays, fortunately, are over, and it’s time to remove their consequences from the waist. Let’s talk about kefir – one of the most favorite foods for those who are losing weight and all those who want to be healthy. You will find out the opinion of gastroenterologists: why kefir is useful, who should not drink it, which kefir is better, how to choose it correctly.

First, a couple of interesting facts about kefir.

Did you know that:

  • Kefir “comes from” the Caucasus, for a long time the kefir sourdough was inherited.In Russia, kefir appeared at the beginning of the 20th century.
  • Kefir fungus is a complex combination of several microorganisms – lactic acid sticks, streptococci, yeast, acetic acid bacteria, and others.
  • It was not possible to artificially grow kefir fungus.

Everyone knows about the benefits of kefir and other “sour milk”. And what is it?

  • For digestion – promotes the growth of the “correct” microflora in the intestines, eliminates constipation, stops fermentation processes and acts as an antiseptic.Kefir bacteria break down milk sugar, and all the useful components of kefir are completely absorbed by the body. Kefir contains useful calcium, potassium, vitamins, amino acids.
  • For the kidneys – has a diuretic effect, helps to get rid of edema.
  • For the nervous system – kefir tones up a little. Therefore, you should not drink it before going to bed.
  • For exchange – kefir helps to part with extra centimeters. 100 g of kefir with a fat content of 3.2% – only 59 calories. In low-fat, it is even less – 31 Kcal per 100 g of product.If you want to lose weight, drink kefir, fermented baked milk, acidophilus, if you can.

Fermented milk products slow down aging, help cleanse the body, improve bowel function, skin and hair condition and are simply irreplaceable in the diet of those who look after their health. If you use them correctly.

Myths about kefir – how not to overdo it with healthy fermented milk products

The first myth. Kefir is good for everyone

Not really. There are some citizens who shouldn’t drink it.Those who suffer from kefir should refrain from:

  • allergy to dairy products
  • peptic ulcer in exacerbation
  • exacerbation of pancreatitis
  • lactose intolerance.

And do not give kefir to children under one year old.

The second myth. The more the better

Some fans of a healthy lifestyle drink a couple of liters of kefir a day. Despite all the benefits of kefir, you should not consume more than 300-400 g per day. Otherwise, the digestive system will “rebel” – you can overload the pancreas and get upset stools.

The third myth. Kefir helps against dysbiosis

Yes, it contains bacteria useful for the digestive system. However, according to recent studies, kefir is not allowed for those who suffer, for example, from fungal diseases. Better to take another fermented milk drink, which does not include yeast – natural yogurt, fermented baked milk.

The fourth myth. Behind the wheel? Don’t drink kefir!

If kefir is 5 days old, then it really is not worth it. And not only because of the alcohol content.Kefir is not strong enough to cause problems with alcohol testing. There are products in which there is much more alcohol than kefir. For example, grape juice. And in black bread, alcohol is generally 0.1%. And apples have alcohol. Nobody forbids these products to those who are driving.

3 rules how to drink kefir for maximum benefit

Rule number 1 – study the label

Kefir should be called kefir. No “kefir drinks”, “kefirchiks” and other powder fakes.Better to drink “live” kefir, which is stored for no more than a week. As part of the “correct” kefir there is nothing but milk and kefir fungi. The number of bacteria is at least 107 CFU. Lose weight – choose kefir with a fat content of 1%.

Rule number 2 – temperature is important

Do not drink kefir cold – so it is poorly absorbed.