Is Kombucha Keto Friendly? Everything You Need To Know!

Kombucha has become a trendy beverage in recent years, and its popularity shows no signs of slowing down.

But if you’re following a keto diet, you might wonder if Kombucha is a good choice.

Well, we wondered the same thing!

The short answer is yes!

Kombucha is a naturally low-carb beverage, and most commercial brands clock in at under 5 grams of carbs per serving. That means you can easily fit Kombucha into your daily carb allotment without exceeding your limit.

But with so many different brands and flavors of Kombucha on the market, it can be hard to know which one to choose.

In this article, we’ll break down what makes Kombucha healthy and keto-friendly so that you can choose the right drink for your needs.

What is Kombucha?

Kombucha is a fermented tea beverage that has been around for centuries and has been used as a way to promote gut health.

And recent studies have shown that it can also help boost immunity and aid in weight loss. (*)

The tea combines black tea and sugar with a starter culture of bacteria and yeast.

This starter culture, also known as a SCOBY, is what ferments the tea and gives Kombucha its characteristic fizziness.

While the fermentation process does produce alcohol, it is usually present in such small amounts that Kombucha is considered non-alcoholic.

In addition to its fizziness, Kombucha is also known for its probiotic benefits.

Kombucha can be enjoyed plain or flavored with fruit, herbs, or spices. We recommend using it as a mixer in cocktails or other beverages too.

What are the Health Benefits of Kombucha Tea?

Like most things in life, our gut health is a bit of a delicate balance. We need a healthy mix of good and bad bacteria to digest our food properly and keep our immune system strong.

Sometimes that balance gets out of whack, leading to digestive issues like:

  • Candida Overgrowth
  • Constipation
  • Gas and Bloating
  • Bladder Infections
  • Diarrhea

We’ve all been there!

That’s where Kombucha comes in.

This fermented tea is loaded with probiotics, which help restore the balance of bacteria in the gut.

As a result, Kombucha can help relieve many common digestive problems.

What’s more, it’s also packed with antioxidants and other nutrients that can boost your overall health.

Sounds great right?

So next time you feel a little off, reach for a bottle of Kombucha instead of an antacid. Your gut will thank you.

But, You’re still wondering:

Is Kombucha OK for Keto?

Now that we know all about the fantastic health benefits of Kombucha let’s talk about whether or not it’s keto-friendly. (*)

As we mentioned earlier, most commercial brands of Kombucha clock in at under 5 grams of carbs per serving. That means you can easily fit Kombucha into your daily carb allotment without going over your limit.

But wait, there’s more!

There are a few things to keep in mind when choosing a Kombucha drink.

  • First, be sure to check the label to see how much sugar has been added. While Kombucha is naturally low in sugar, some brands add additional sweeteners to their products.
  • If you’re watching your sugar intake, be sure to choose a brand that is unsweetened or has no added sugar.
  • In addition, be aware that some Kombucha flavors may contain more carbs than others. For example, fruity flavors tend to have more natural sugars than herbal or savory varieties.
  • So if you’re looking for a low-carb option, stick to Kombuchas that are unflavored or only lightly flavored.

The bottom line is this:

Kombucha is a great choice for anyone following a keto diet. Just be sure to choose a brand that fits your specific carb goals.

How Many Carbs are in Kombucha?

If you’re like many people, you might be wondering how many carbs are in Kombucha.

After all, this popular fermented tea drink is known for its health benefits, but it’s also relatively high in sugar.

So what’s the deal? Why is kombucha high in carbs?

Well, it turns out that the carb content of Kombucha varies depending on how it’s made. For example, some brands add fruit juice to their Kombucha, which ups the sugar content.

However, other brands use stevia or another sugar alternative, which keeps the carb count low.

Generally speaking, though, most kombuchas have around 5-10 grams of carbs per serving. So that’s not exactly low-carb, but it’s not excessively high either.

And when you consider all the other health benefits that Kombucha offers, it’s definitely worth incorporating into your diet in moderation.

How Much Kombucha Should You Drink While on the Keto Diet?

As with any food or drink, how much Kombucha you can have while on the keto diet depends on your individual macronutrient needs.

That said, Kombucha is generally a low-carbohydrate beverage, so that it can be a good option for those on the keto diet. One cup of Kombucha typically contains 2-3 grams of carbs, making it a good choice for those looking to limit their carb intake.

Kombucha is also a good source of probiotics, which can help support gut health. Probiotics are essential when on the keto diet.

They can help prevent constipation and other digestive issues that may occur when transitioning to this high-fat, low-carb lifestyle.

So how much Kombucha should you drink while on the keto diet? The answer will depend on your individual needs, but a good starting point is 1-2 cups daily.

You can enjoy Kombucha with meals or as a refreshing drink throughout the day.

But, If you’re struggling to get enough probiotics from other sources, you may want to increase your intake to 3-4 cups per day.

And as always, be sure to listen to your body and adjust your intake as needed. Kombucha is a delicious and healthy beverage that can be enjoyed by everyone, including those on the keto diet. So drink up and enjoy!

Can You Make Kombucha at Home?

Making low carb Kombucha at home is surprisingly easy and only requires a few simple ingredients.

In addition to water and sugar, you’ll need tea and a SCOBY. (*)

You can find SCOBYs online or at many health food stores. Once you have your ingredients, simply brew the tea, add the sugar, and let the mixture cool.

Then, add the SCOBY and cover the mixture with a coffee filter or cloth to remove dust and other contaminants.

Let the kombucha ferment for 7-10 days, then bottle it and enjoy.

Just remember to save a bit of the fermented Kombucha to use as a starter for your next batch. Making homemade Kombucha is a great way to save money and control the ingredients in your drink.

Want to know the best part?

It’s a fun project you can do with family and friends!

So give it a try and see for yourself how easy it is to make this delicious probiotic-rich beverage.

Bonus: Keto Friendly Kombucha Recipe

Get Recipe:


Can Kombucha be Sugar-Free?

Kombucha is a fermented drink produced from sugar, tea, and a symbiotic colony of bacteria and yeast (SCOBY)

And how does that work?

The SCOBY eats the sugar in the tea and ferments it into Kombucha, which is lower in sugar than regular tea.

However, some people are concerned about the sugar content of Kombucha and wonder if it is possible to make a sugar-free version.

While it is possible to make Kombucha without sugar, doing so is not recommended.

The SCOBY needs sugar to survive; without it, the Kombucha will not be properly fermented. Additionally, kombuchas made without sugar are often sour and unpalatable. 

As a result, most people who are looking for a low-sugar or sugar-free Kombucha should opt for one of the many commercially-available brands that use alternative sweeteners such as stevia or monk fruit.

Is Kombucha Good for Weight Loss? 

Let’s take a closer look.

Some people believe that Kombucha can help with weight loss, though there is limited scientific evidence to support this claim.

Some proponents of Kombucha for weight loss believe that the fermentation process increases the tea’s metabolism-boosting properties. In contrast, others point to the fact that Kombucha is low in calories and contains probiotics, which can help promote a healthy gut microbiome.

While some anecdotal evidence is that Kombucha may help with weight loss, more research is needed to confirm these claims. 

In the meantime, Kombucha remains a delicious and refreshing beverage that people of all sizes and shapes can enjoy.

Can Kombucha Make you Gain Weight?

The short answer is that it’s unlikely.

Kombucha is generally low in calories and sugar and contains beneficial probiotic bacteria that can promote a healthy digestive system.

However, there are a few potential caveats:

  • First, some types of Kombucha may be higher in sugar than others. If you’re drinking a sweetened variety, it’s possible that the sugar could contribute to weight gain over time.
  • Additionally, some people may be sensitive to the caffeine in Kombucha, which could lead to weight gain if consumed in excess.

Overall, though, Kombucha is unlikely to cause weight gain. So if you’re looking for a healthy beverage option, Kombucha is a great choice!


So, is Kombucha keto-friendly? As you can see, we have done some research for you, and the answer is yes, Kombucha can be keto-friendly.

Simply put: You have to select brands with low carb and sugar counts. Be sure to check out the nutrition label before purchasing or try homebrewing some.

Kombucha is a great keto-friendly beverage option on a ketogenic diet.

We hope this helps! Thanks for reading!

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Up Next: 11 Best Probiotic Foods That Are Low-Carb, Keto-Friendly

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