How Many Calories in Kombucha? Nutrition Facts & Macros
100 grams of kombucha has 16 calories
Protein 0.1g · Carbs 4g · Fat 0g
Kombucha is a fermented tea drink made with a SCOBY (symbiotic culture of bacteria and yeast). At just 16 calories per 100ml, it is a very low-calorie beverage. It contains approximately 4g of carbs (mostly sugar remaining after fermentation), trace protein, and virtually no fat. Kombucha is valued for its probiotic content — the fermentation produces beneficial bacteria and organic acids. It also contains a small amount of caffeine (11mg per 100ml) from the tea base. Note: carb content varies widely by brand (10–50 kcal per 100ml).
67 kJ · per 100g · Water: 94.9 g
Calorie Calculator: Kombucha
100 g Kombucha contains 16 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 bottle, 16 oz (473ml) | 76 kcal | 0.5g | 18.8g | 0g |
| 1 cup (240ml) | 38 kcal | 0.2g | 9.6g | 0g |
| 100 grams | 16 kcal | 0.1g | 4g | 0g |
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Kombucha — Nutrition Facts
| Kombucha | per 100g |
|---|---|
| Calories | 16 kcal |
| Protein | 0.1 g |
| Fat | 0.01 g |
| Carbs | 3.98 g |
| Fiber | 0 g |
| Sugar | 3.99 g |
| Sodium | 2 mg |
| Potassium | 4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.002 mg |
| Folate | 0 mcg |
| Water | 94.9 g |
Source: USDA FoodData Central (FDC ID: 2710509) · Data verified April 2026
Variations
Plain kombucha
Plain (original) kombucha has the base nutritional values shown: 16 kcal and 4g carbs per 100ml. This is unflavored, fermented from black or green tea with sugar. The sugar is mostly consumed by the SCOBY during fermentation — typically 60-70% is consumed, leaving about 4g per 100ml. Tart, slightly vinegary, lightly effervescent.
Ginger kombucha
Ginger kombucha is flavored with fresh ginger during the second fermentation. Approximately 20-25 kcal per 100ml (slightly more than plain due to ginger sugars). The ginger adds a spicy kick and may provide additional digestive benefits. One of the most popular kombucha flavors worldwide. Some brands add extra sugar with the ginger, pushing calories to 30+ kcal per 100ml.
Fruit-flavored kombucha
Fruit-flavored kombucha (berry, mango, citrus, etc.) typically has 25-50 kcal per 100ml — significantly more than plain due to added fruit juice or puree. Carbs can reach 8-12g per 100ml. A 473ml bottle may have 40-60g total carbs. Popular flavors include raspberry, mango, passion fruit, and lemon-ginger. If watching carbs or calories, always check the label — the range between brands is enormous.
Dietary Perspectives
For Weight Loss
Kombucha is a great low-calorie alternative to soda and juice — just 16 kcal per 100ml vs 40+ for soft drinks. A full bottle (473ml) has only 76 calories. The slight fizz and tart flavor make it satisfying as a treat without significant calories. Watch out for fruit-flavored varieties which can have 3x more calories. For best results, stick to plain or ginger and count it in your daily intake.
For Athletic Performance
Kombucha is not a significant source of energy for athletes (only 16 kcal per 100ml). However, it can be useful as a low-calorie hydration option with some electrolytes (potassium, sodium). The probiotics may support gut health, which is important for nutrient absorption and immune function during intense training. Best consumed between training sessions, not during exercise (the carbonation can cause GI discomfort).
For Keto
Kombucha requires careful portion control on keto. Plain kombucha has about 4g carbs per 100ml — a small glass (150ml) costs about 6g carbs, manageable on a 20-50g daily budget. However, a full 473ml bottle has ~19g carbs, which is nearly the entire daily keto allowance. Tips: choose the lowest-sugar brand available, pour a measured glass instead of drinking from the bottle, and avoid fruit-flavored varieties (often 8-12g carbs per 100ml). Some brands now make 'keto-friendly' kombucha with 2g carbs per serving.
Frequently Asked Questions
How many calories are in kombucha?
100ml of kombucha has about 16 calories. A standard 16 oz (473ml) bottle has approximately 76 calories. This is much less than soda (40 kcal/100ml) or juice (45 kcal/100ml). However, calorie content varies significantly by brand — some flavored kombuchas have up to 50 kcal per 100ml due to added sugars or juice.
Is kombucha good for gut health?
Kombucha contains live probiotics (beneficial bacteria and yeasts) produced during fermentation. These may support gut health by adding to the diversity of your gut microbiome. It also contains organic acids (acetic, gluconic, lactic) that may have antimicrobial properties. However, scientific evidence is still limited — most claims are based on in-vitro studies, not large human trials.
Can you drink kombucha on keto?
Plain kombucha has about 4g carbs per 100ml. A full 473ml bottle would have ~19g carbs — a significant portion of a typical 20–50g daily keto limit. For keto, choose low-sugar brands (some have 2g carbs per serving), limit portions to 200ml or less, and count the carbs toward your daily limit. Avoid fruit-flavored varieties which may have 8–12g carbs per 100ml.
Does kombucha contain alcohol?
Commercial kombucha contains trace amounts of alcohol (typically 0.5% or less — classified as non-alcoholic). The fermentation process naturally produces small amounts of ethanol. Some brands make 'hard kombucha' with higher alcohol content (4–7%), but these are sold separately as alcoholic beverages. Standard kombucha is safe for most people.
How much caffeine is in kombucha?
Kombucha contains about 11mg of caffeine per 100ml — roughly one-third of regular tea and one-tenth of coffee. A 473ml bottle has about 52mg caffeine. The fermentation process slightly reduces the caffeine content of the original tea. This is enough for a mild boost without the jitters of coffee.
How should you store kombucha?
Keep kombucha refrigerated at all times — warm temperatures restart fermentation, increasing carbonation (risk of bottle explosion), alcohol content, and acidity. Once opened, drink within 3–5 days. Unopened commercial kombucha lasts several months refrigerated. Homemade kombucha should be consumed within 1–2 weeks.
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