Kombucha Calories: How Many Calories Does Kombucha Have?

Kombucha is a fermented tea made with sugar and a SCOBY (Symbiotic Culture of Bacteria and Yeast). Despite starting with sugar, the fermentation process consumes most of that sugar, resulting in a beverage that is relatively low in calories (drtrust.in). In fact, kombucha is frequently touted as a low-calorie drink, especially when compared to sugary soft drinks or fruit juices.

How Many Calories Are in Kombucha?

On average, plain kombucha contains a modest number of calories. According to sources like bbcgoodfood.com, 100 ml of kombucha has around 15–20 calories, which translates to about 30 calories per 240 ml (8 oz) serving. Most of these calories come from residual sugars and carbohydrates left after fermentation.

But not all kombuchas are created equal. Some brands enhance flavor with fruit juices or extra sweeteners, which can bump up the calorie count. Even so, flavored kombuchas usually stay in the 30–50 calorie range per bottle—still significantly lower than your typical soda, which can clock in at 100–150+ calories per serving.

Why Is Kombucha Low in Calories?

It comes down to fermentation. The yeast and bacteria in the SCOBY consume most of the sugar, transforming it into organic acids and carbon dioxide. This chemical process uses sugar as fuel, leaving far less behind in the finished drink.

To put this in perspective: An 8 oz (240 ml) glass of cola has about 26–27 grams of sugar and over 100 calories. Kombucha? Around 6–8 grams of sugar and roughly 30 calories (teaandcoffee.net). The reduced sugar means fewer calories without sacrificing flavor.

Plus, kombucha contains virtually no fat or protein, so its caloric content is almost entirely from carbs. And those beneficial compounds—like polyphenols, organic acids, and probiotics—don’t add extra calories. This makes kombucha a nutrient-rich yet light drink.

Kombucha vs. Other Drinks: A Calorie Comparison

Here's how an 8 oz glass of kombucha stacks up:

• Kombucha (unsweetened): ~30 calories, ~2–3 g sugar-https://www.webmd.com/diet/the-truth-about-kombucha

• Orange juice: ~110 calories, ~20+ g sugar- https://www.verywellfit.com/orange-juice-nutrition-facts-calories-and-health-benefits-4113143

• Cola soda: ~95–100 calories, ~26 g sugar- https://www.coca-cola.com/us/en/about-us/faq/how-much-sugar-is-in-coca-cola#:~:text=7.5%20oz%20%E2%80%93%2025g%20of%20sugar,making%20them%20easier%20to%20find.

• Sweetened iced tea: ~70 calories, ~18 g sugar- https://smartlabel.unileverusa.com/041000008450-0002-en-US/index.html

• Black coffee (no sugar): ~2 calories, 0 g sugar- https://www.webmd.com/diet/health-benefits-black-coffee
  
  

As you can see, kombucha sits much closer to water or coffee in terms of calories than to sugary beverages.

Kombucha for Weight Management

Because it’s low in both calories and sugar, kombucha makes a great substitute for high-calorie drinks. Let’s say you swap a 150-calorie soda with a 30–50 calorie kombucha each day—you could save over 100 calories per drink. That adds up over time.

With natural fizz and a hint of sweetness, it satisfies soda cravings without the sugar crash. Kombucha also contains small amounts of caffeine and B-vitamins, which offer a gentle energy lift.

There’s even growing evidence that kombucha’s probiotics and antioxidants may support digestion and metabolism—factors that can aid weight management when combined with a balanced lifestyle.

Tips for Enjoying Kombucha Guilt-Free

• Pick Low-Sugar Flavors: Choose original or ginger-flavored varieties. These often have the least added sugar.
  
  

• Check Serving Sizes: Many kombucha bottles are 16 oz (two servings). Be sure to double the nutrition label if you’re drinking the whole thing.
  
  

• Use it as a Mixer: Combine kombucha with a splash of juice or sparkling water for a tasty, low-calorie mocktail.
  
  

• Home Brewing: Make your own kombucha and control the fermentation. Longer brews = less sugar = fewer calories. Just follow safe brewing practices.
  
  

Final Thoughts: Guilt-Free Sipping

Kombucha is a refreshing way to stay hydrated without loading up on sugar or calories. Most plain or low-sugar kombuchas contain just around 30 calories per glass, making them an easy switch for anyone looking to clean up their beverage habits. Thanks to the fermentation process, you get a flavorful, lightly sweet drink that also packs in probiotics and nutrients—without the calorie overload.

So next time you’re reaching for a cold drink, consider grabbing a kombucha. Your taste buds get the treat, and your body gets a break from excessive sugar. It’s one of those rare win-win beverages – delicious and diet-friendly.

If you’re looking to stock up on healthy kombucha, check out Dad’s Hack – that makes buying kombucha online in India a breeze. You can even grab a gift box for a loved one or get a subscription for regular deliveries.