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Kefir fermented milk

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Kefir fermented milk

Also known as: Kefir · Beverages & dairy · 200 g serving · 3 min total

Good choice

Ly kefir 200ml ~110 kcal: đạm 8g, canxi 240mg, đường sữa 7g — đỡ ngọt hơn sữa chua uống công nghiệp.

Lời khuyên: Chọn bản không đường thêm. Uống thay snack chiều. Người bất dung nạp lactose thử lượng nhỏ.

116 kcal per serving

Protein 6.0 g · Carbs 9.1 g · Fat 6.2 g · Fibre 0.0 g · Sugars 9.6 g · Sodium 81.7 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 31% carbohydrate, 48% fat. 116 kcal total.116kcal / serving
  • Protein5.99 g · 21%
  • Carbohydrate9.12 g · 31%
  • Fat6.17 g · 48%

Estimated, per 200 g serving.

Daily Value at a glance

Protein12 % % Daily Value
Fibre0 % % Daily Value
Sodium4 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy116.0 kcal6%
Protein6.0 g12%
Carbohydrate9.1 g3%
of which net carbs (carbs minus fibre)9.1 g—
of which sugars9.6 g—
of which added sugars0.0 g0%
Fat6.2 g8%
of which saturated fat3.5 g18%
Fibre0.0 g0%
Sodium81.8 mg4%
Where the calories come from
Protein 21% · Carbohydrate 31% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A87.4 µg RAE10%
Vitamin D2.5 µg13%
Vitamin E0.1 mg1%
Vitamin K0.6 µg1%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)0.2 mg1%
Vitamin B60.1 mg6%
Folate (B9)9.5 µg2%
Vitamin B120.9 µg38%
Calcium216.0 mg17%
Iron0.1 mg1%
Magnesium19.0 mg5%
Phosphorus160.0 mg13%
Potassium252.0 mg5%
Zinc0.7 mg6%
Selenium7.0 µg13%
Iodine64.6 µg43%
Cholesterol19.0 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 43 %; Vitamin B12: 38 %; Riboflavin (B2): 23 %; Calcium: 17 %; Vitamin D: 13 %; Phosphorus: 13 %Iodine43 %Vitamin B1238 %Riboflavin (B2)23 %Calcium17 %Vitamin D13 %Phosphorus13 %
Health scoreHealth score 56 out of 100, rated Fair.56/ 100
Fair

Health score

56 / 100 · Fair

Formula: protective index 51 + NOVA 2 adjustment (+0) + overall level (ok → +5) = 56, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy58.0 kcal3%
Protein3.0 g6%
Carbohydrate4.6 g2%
of which net carbs (carbs minus fibre)4.6 g—
of which sugars4.8 g—
of which added sugars0.0 g0%
Fat3.1 g4%
of which saturated fat1.8 g9%
Fibre0.0 g0%
Sodium40.9 mg2%
Where the calories come from
Protein 21% · Carbohydrate 32% · Fat 48% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A43.7 µg RAE5%
Vitamin D1.2 µg6%
Vitamin E0.1 mg1%
Vitamin K0.3 µg0%
Riboflavin (B2)0.2 mg15%
Niacin (B3)0.1 mg1%
Folate (B9)4.8 µg1%
Vitamin B120.4 µg17%
Calcium108.0 mg8%
Magnesium9.5 mg2%
Phosphorus80.0 mg6%
Potassium126.0 mg3%
Zinc0.4 mg4%
Selenium3.5 µg6%
Iodine32.3 µg22%
Cholesterol9.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegetarian
  • Halal
  • Gluten-free
  • Low sodium

Allergens

  • milk

Ingredients

  • Sữa/sữa chua — 190 g

How it is made

mix-cold, ferment · Prep 3 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

  • Đạm 8g, canxi 240mg
  • Men đa chủng, đường 7g vừa

Watch out for

  • Vẫn có lactose 7g
  • Bản ngọt hóa vẫn thành nước đường

Healthier swaps

Portion sizes

  • Small glass — 150 g
  • Glass — 200 g
  • Large glass — 250 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

116 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 27 min27 min
Running (steady run, 8 MET)≈ 12 min12 min
Cycling (moderate pace, 6 MET)≈ 16 min16 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: typical-recipe

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