Calories in Kombucha: Full Nutrition Breakdown

Kombucha is a fermented tea beverage made by culturing sweetened tea with a symbiotic colony of bacteria and yeast (SCOBY). An 8 oz serving of plain or original-flavor kombucha contains approximately 30 calories, making it a low-calorie alternative to soda and juice. Kombucha is valued for its probiotic content, which may support digestive health, and it provides small amounts of B vitamins and organic acids.

Calories by serving size:

Most of the sugar originally added during kombucha brewing is consumed by the SCOBY during fermentation, which is why the finished product is relatively low in sugar compared to other sweetened beverages. Flavored varieties and brands that add juice after fermentation tend to be higher in both sugar and calories, so checking labels is worthwhile.

Frequently Asked Questions (FAQ)

Is kombucha actually healthy?

Kombucha contains live probiotics, organic acids, and B vitamins that may offer digestive and immune-supporting benefits. However, the scientific evidence for many of kombucha's claimed health benefits is still limited, and results can vary by brand and brewing process. It is generally a healthier choice than soda or sweetened drinks, but it is not a cure-all and should be part of an overall balanced diet.

How much sugar is in kombucha?

An 8 oz serving of plain kombucha typically contains about 2-4 grams of sugar, which is far less than the 25-30 grams found in the same amount of soda or juice. The fermentation process consumes much of the sugar that was originally added to the tea. Flavored varieties with added fruit juice can contain 6-12 grams of sugar per 8 oz, so reading the nutrition label is important.

Does kombucha contain alcohol?

All kombucha contains trace amounts of alcohol as a natural byproduct of fermentation, but commercially sold non-alcoholic kombucha must contain less than 0.5% ABV to be sold as a non-alcoholic beverage. This is a negligible amount — roughly equivalent to what you would find in overripe fruit or some types of bread. Hard kombucha, which undergoes additional fermentation, typically contains 4-7% ABV and is sold as an alcoholic drink.

Does kombucha really help with gut health?

Kombucha contains live probiotic bacteria that can contribute to a healthy gut microbiome, similar to other fermented foods like yogurt and kimchi. The organic acids produced during fermentation, such as acetic acid and gluconic acid, may also support digestive function. While many consumers report improved digestion, large-scale clinical studies specifically on kombucha's gut health benefits are still limited.

How does kombucha compare to soda?

An 8 oz serving of plain kombucha contains about 30 calories and 2 grams of sugar, compared to roughly 97 calories and 26 grams of sugar in the same amount of regular cola. Kombucha also provides probiotics, B vitamins, and organic acids that soda lacks entirely. Switching from soda to kombucha can significantly reduce your daily sugar and calorie intake while providing some potential digestive benefits.