Kefir grains
Low GI
GL 0.2 per typical tablespoon (15 g) · GL 1 per 100 g
- Very low glycemic load
- Lack of fiber
Kefir grains has a glycemic index of 10 (Low). One typical tablespoon (15 g) adds a glycemic load of 0.2.
Updated Dec 17, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Kefir grains is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 40 kcal |
| Carbohydrates | 7 g |
| Sugars (Total) | 0 g |
| Natural | 0 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3 g |
| Fat | 1 g |
| Saturated | 0.6 g |
| Unsaturated | 0.4 g |
| Sodium | 20 mg |
Processing Level
Why this score?
- Very low glycemic load
- Source of protein
- No added sugar
- Lack of fiber
- Low content of unsaturated fats
- Cow's milk may cause intolerance
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Kefir grains?
Kefir grains has a glycemic index of 10 (Low). One typical tablespoon (15 g) has a glycemic load of 0.2; per 100 g the glycemic load is 1.
Is Kefir grains good for people with insulin resistance?
Kefir grains has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Kefir grains affect blood sugar?
Kefir grains has a glycemic load of 1 per 100g, which indicates a minimal impact on blood sugar levels.
Related foods
Check Kefir grains in the Logi app, with your portion.
