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Kombucha Calories
Fermented tea beverage, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kombucha (240 g) has 36 calories. That works out to 15 calories per 100 g. It contains 7.2 g of carbs, 0.2 g of protein, 0 g of fat and 0 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Kombucha Nutrition Facts
Selected: 1 cup (medium) · 240 g
36
KCAL / 240G
Carbs
7.2g
· 3% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 97% · Protein 3% · Fat 0%
Kombucha nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.6 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Kombucha?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 36 kcal |
| 100 g | 100 g | 15 kcal |
| ½ cup (small) | 120 g | 18 kcal |
| 1 can (medium) | 250 g | 38 kcal |
| 1 bottle (small) | 330 g | 50 kcal |
| 1.5 cup (large) | 360 g | 54 kcal |
| 2 cup (double) | 480 g | 72 kcal |
| 1 bottle (large) | 500 g | 75 kcal |
Calculated from 15 calories per 100 g.
Frequently Asked Questions About Kombucha
What is kombucha, and how is it made?
Kombucha is fermented tea made by adding a culture of bacteria and yeast to sweetened tea. Fermentation creates its tangy, lightly fizzy character, and the time it ferments affects how sour it tastes.
Does kombucha contain caffeine?
Yes, kombucha usually contains some caffeine because it is made with caffeinated tea. Fermentation does not remove it all, so drinking kombucha late in the day may affect sleep if you are caffeine-sensitive.
Does kombucha contain alcohol?
Yes, fermentation naturally produces some alcohol in kombucha. The amount can vary, especially in homemade or unpasteurized versions, so kombucha is not a suitable alcohol-free choice for everyone.
Is kombucha good for your gut?
Kombucha is fermented and may contain live microorganisms, but strong evidence that it improves gut health is limited. Its fermented nature does not make it a proven treatment for digestive problems.
Can you make kombucha at home safely?
Yes, kombucha can be made at home by fermenting sweetened tea with a starter culture, provided you use clean equipment and follow a reliable method. Discard the whole batch if you see mold; do not just remove the affected part.
Why is my kombucha too sour or vinegary?
Kombucha usually becomes more sour when it ferments for longer or in warmer conditions. Shorten the fermentation next time and taste it periodically; a strongly vinegary batch can be used as a cooking vinegar rather than a drink.
Can kombucha help with weight loss?
No, kombucha does not cause weight loss on its own. Replacing a sugary soft drink with a lower-calorie kombucha may reduce drink calories, but sweetened bottled varieties can contain added sugar.
Should kombucha be refrigerated after opening?
Yes, refrigerate kombucha after opening and close the bottle tightly. Chilling slows further fermentation and helps preserve its flavor and fizz; follow the product’s storage instructions for best quality.
Can kombucha cause bloating or stomach upset?
Yes, kombucha can cause bloating or stomach discomfort in some people, partly because it is acidic and fizzy. Try a smaller amount or stop drinking it if symptoms persist.
Is kombucha safe to drink during pregnancy?
It is safer to avoid kombucha during pregnancy because unpasteurized products can contain live microbes, and caffeine and alcohol levels may vary. Ask your healthcare professional if you need advice for your circumstances.
Kombucha Vitamins & Minerals
Vitamins
B2
0.07mg · 5% DV
B3
0.48mg · 3% DV
B5
0.12mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.19mg · 8% DV
Copper
0.02mg · 2% DV
Iron
0.24mg · 1% DV
Potassium ⭐
43mg · 1% DV
Sodium
9.6mg · 0% DV
Kombucha Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kombucha
To burn the 36 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Kombucha?
Kombucha is a fermented tea drink, usually made by fermenting sweetened tea with a culture of bacteria and yeast. It is commonly associated with East Asia and is now brewed and enjoyed in many parts of the world. Its flavour is tart and lightly tea-like, often with a gentle fizz, and it is usually served chilled. You can drink it on its own as a refreshing alternative to soda, or have it with a meal; its tang makes it a good match for rich or savoury foods.
Kombucha is low in calories, with 15 calories per 100 g, though sweetness varies because some sugar may remain after fermentation. For a lighter-tasting option, compare labels for added or residual sugar and serve it cold without mixing in sweet juice.
How Nutritious Is Kombucha?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Kombucha Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Kombucha Contain Allergens?
No known major allergens
Which Diets Is Kombucha Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kombucha Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
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Nutrition data compiled from USDA FoodData Central and scientific sources.