Kefir, low-fat
BLS 4.0 food: Kefir low-fat, min. 1.5 % to max. 1.8 % fat (Kefir fettarm, mind. 1,5 % bis max. 1,8 % Fett), code M130200 · cross-reference USDA FDC #170904
Per portion (200 g)
92 kcalenergy
6.5 gprotein
0 gfibre
3 gfat
8.4 gcarbohydrate
Verified benefits — authorised EU health claims
Kefir, low-fat meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 28 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin B12 contributes to normal functioning of the nervous system.
✓ 0.5 µg per 100 g = 20 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 0.5 µg per 100 g = 20 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 0.5 µg per 100 g = 20 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 7 more authorised claims
Vitamin B12 contributes to the normal function of the immune system.
✓ 0.5 µg per 100 g = 20 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 0.5 µg per 100 g = 20 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal bones.
✓ 122 mg per 100 g = 15 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium is needed for the maintenance of normal teeth.
✓ 122 mg per 100 g = 15 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal muscle function.
✓ 122 mg per 100 g = 15 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCalcium contributes to normal blood clotting.
✓ 122 mg per 100 g = 15 % of the EU NRV (800 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 109 mg per 100 g = 16 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 46 kcal | 92 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 3.2 g | 6.5 g | BLS PROT625 · Reskalierung | |
| Fat | 1.5 g | 3 g | BLS FAT · Reskalierung | |
| Carbohydrate (available) | 4.2 g | 8.4 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 4.2 g | 8.4 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Reskalierung | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Reskalierung | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 90.5 g | 181 g | BLS WATER · Reskalierung | |
| Salt | 0.12 g | 0.24 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.8 g | 1.6 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.4 g | 0.8 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0 g | 0 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0 g | 0 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0 g | 0 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Musterberechnung | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Musterberechnung | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0 g | 0 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0 g | 0 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0.4 g | 0.8 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 6 mg | 12 mg | BLS CHORL · Reskalierung |
Vitamins
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 18 µg | 36 µg | 2 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.04 mg | 0.08 mg | 0 % | BLS VITE · Reskalierung |
| Vitamin K | 0.5 µg | 1 µg | 1 % | BLS VITK · Calculated by formula |
| Vitamin C | 1 mg | 2 mg | 1 % | BLS VITC · Reskalierung |
| Thiamin (vitamin B1) | 0.04 mg | 0.08 mg | 4 % | BLS THIA · Reskalierung |
| Riboflavin (vitamin B2) | 0.17 mg | 0.35 mg | 12 % | BLS RIBF · Reskalierung |
| Niacin (vitamin B3) | 0.86 mg | 1.7 mg | 5 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.37 mg | 0.73 mg | 6 % | BLS PANTAC · Reskalierung |
| Vitamin B6 | 0.05 mg | 0.1 mg | 4 % | BLS VITB6 · Reskalierung |
| Biotin | 3.6 µg | 7.2 µg | 7 % | BLS BIOT · Reskalierung |
| Folate | 7 µg | 14 µg | 4 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0.5 µg | 1 µg | 20 % | BLS VITB12 · Reskalierung |
| Choline | 15.2 mg | 30.4 mg | USDA FDC 170904 |
Minerals & trace elements
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 47 mg | 94 mg | BLS NA · Reskalierung | |
| Potassium | 163 mg | 326 mg | 8 % | BLS K · Reskalierung |
| Calcium | 122 mg | 244 mg | 15 % | BLS CA · Reskalierung |
| Magnesium | 14 mg | 28 mg | 4 % | BLS MG · Reskalierung |
| Phosphorus | 109 mg | 217 mg | 16 % | BLS P · Reskalierung |
| Iron | 0.02 mg | 0.04 mg | 0 % | BLS FE · Reskalierung |
| Zinc | 0.37 mg | 0.73 mg | 4 % | BLS ZN · Reskalierung |
| Iodine | 7.7 µg | 15.4 µg | 5 % | BLS ID · Reskalierung |
| Selenium | 3.6 µg | 7.2 µg | 7 % | USDA FDC 170904 |
| Copper | 0.01 mg | 0.02 mg | 1 % | BLS CU · Reskalierung |
| Manganese | 0.01 mg | 0.01 mg | 0 % | BLS MN · Reskalierung |
| fluoride | 0.01 mg | 0.03 mg | BLS FD · Reskalierung |
Essential amino acids
| Nutrient | per 100 g | per 200 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.09 g | 0.18 g | BLS HIS · Musterberechnung | |
| Isoleucine | 0.17 g | 0.35 g | BLS ILE · Musterberechnung | |
| Leucine | 0.32 g | 0.64 g | BLS LEU · Musterberechnung | |
| Lysine | 0.28 g | 0.56 g | BLS LYS · Musterberechnung | |
| Methionine | 0.08 g | 0.17 g | BLS MET · Musterberechnung | |
| Phenylalanine | 0.16 g | 0.31 g | BLS PHE · Musterberechnung | |
| Threonine | 0.14 g | 0.28 g | BLS THR · Musterberechnung | |
| Tryptophan | 0.05 g | 0.09 g | BLS TRP · Musterberechnung | |
| Valine | 0.2 g | 0.41 g | BLS VAL · Musterberechnung |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.