Kefir 2%
Low GI
GL 2.1 per typical cup (150 g) · GL 1.4 per 100 g
- Low glycemic load
- Lack of fiber
Kefir 2% has a glycemic index of 30, the same as plain Low-Fat Kefir (30). One typical cup (150 g) adds a glycemic load of 2.1.
Updated Nov 29, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It contains neither lactose nor milk sugar, and is additionally a source of healthy fats.
Plain unsweetened yogurt - GL 1 per 100 g Lower glycemic load and higher protein content, beneficial in insulin resistance.
2% Fat Yogurt - GL 1 per 100 g Fiber supplement reduces the glycemic response and supports gut microbiota.
Coconut milk kefir
Forms of Low-Fat Kefir
- GI 30 · GL 1.2 per 100 g
Low-Fat Kefir - GI 25 · GL 1 per 100 g low fat
Kefir (low-fat, unsweetened) - Lactose free kefirGI 30 · GL 1 per 100 g lactose free
- GI 14 · GL 1 per 100 g sugar free Plain unsweetened yogurt
- AyranGI 25 · GL 1.1 per 100 g mint
- Natural kefir with ground flaxseedGI 25 · GL 1.1 per 100 g ground flaxseed
- Fermented plain kefir with raw almond sliversGI 25 · GL 1.2 per 100 g with almond slivers
- +5 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Kefir 2% is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 52 kcal |
| Carbohydrates | 4.8 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.4 g |
| Fat | 2 g |
| Saturated | 1.2 g |
| Unsaturated | 0.8 g |
| Sodium | 40 mg |
Processing Level
Why this score?
- Low glycemic load
- Source of protein
- Low level of processing
- Lack of fiber
- Contains naturally occurring milk sugar
- Low in healthy fats
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Kefir 2%?
Kefir 2% has a glycemic index of 30 (Low). One typical cup (150 g) has a glycemic load of 2.1; per 100 g the glycemic load is 1.4.
Is Kefir 2% good for people with insulin resistance?
Kefir 2% has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Low-Fat Kefir has the lowest glycemic load?
Among the forms of Low-Fat Kefir in this database, Kefir (low-fat, unsweetened) has the lowest glycemic load (1 per 100 g).
Check Kefir 2% in the Logi app, with your portion.
