Does Kombucha Have a Lot of Sugar and Calories?

@maryy.hs

If you’ve ever sipped on kombucha and wondered, “Am I guzzling down sugar and calories disguised as a health drink?”—you’re not alone. Kombucha has been the poster child of gut health for years now, but let’s spill the (fermented) tea on its sugar and calorie content.

Kombucha 101: What’s in the Bottle?

Kombucha is a fizzy drink made by fermenting sweetened tea with a culture of bacteria and yeast, also known as a SCOBY (Symbiotic Culture of Bacteria and Yeast). During fermentation, the SCOBY feeds on the sugar in the tea, breaking it down into acids, probiotics, and a teeny bit of alcohol. The result? A tangy, slightly sweet drink that packs a probiotic punch.

But, here’s the kicker—kombucha does start with sugar. Without it, the fermentation process wouldn’t happen. So, does that mean you're sipping on a sugar bomb? Not quite.

How Much Sugar is in Kombucha?

Before you panic and throw out that bottle of kombucha, let’s break it down. During fermentation, the sugar levels drop significantly. The SCOBY munches on the sugar, converting it into the good stuff like organic acids and probiotics.

Depending on the length of fermentation, a typical serving of kombucha (about 8 ounces) can have anywhere from 2 to 6 grams of sugar.

To put that in perspective, a regular soda can pack around 39 grams of sugar in a 12-ounce can. Kombucha, in comparison, looks like an angel sipping tea in a sugar detox.

But, keep in mind that some store-bought kombucha brands add extra juice or sugar after fermentation to balance out the tang. So, always check the label for added sugars to make sure you're not sipping on a stealthy sugar-spiked brew.

What About the Calories?

Now, let’s talk calories. A typical serving of kombucha contains about 30 to 60 calories per 8-ounce cup. Again, this varies depending on the fermentation time and whether extra ingredients are added post-fermentation. For comparison, a 12-ounce can of soda can have around 150 calories. Kombucha isn’t exactly a zero-calorie drink, but it’s certainly lower in calories than many sugary beverages.

The Good Side of the SCOBY

Kombucha isn’t just about calories and sugar—it’s packed with benefits! The fermentation process gives kombucha its probiotic goodness, which is great for gut health. Plus, the organic acids produced during fermentation, like acetic acid and glucuronic acid, may have detoxifying properties. It’s the fizzy, feel-good drink with a health halo.

Is Kombucha the Best Choice?

If you’re watching your sugar intake but still want to sip on some gut-friendly kombucha, opt for brands with less sugar or even make your own at home. Homemade kombucha allows you to control the fermentation time, meaning you can reduce the sugar content even further. Just keep an eye on the alcohol level—it can rise with longer fermentation!

Kombucha is a great alternative to sugary sodas and energy drinks, but like anything, moderation is key. Enjoy it as a refreshing treat while being mindful of the sugar content, and your gut (and waistline) will thank you.

References:

1. Greenwalt, C. J., Steinkraus, K. H., & Ledford, R. A. (2000). Kombucha, the Fermented Tea: Microbiology, Composition, and Claimed Health Effects. Journal of Food Protection, 63(7), 976-981.

2. Villarreal-Soto, S. A., Beaufort, S., Bouajila, J., Souchard, J. P., & Taillandier, P. (2018). Understanding Kombucha Tea Fermentation: A Review. Journal of Food Science, 83(3), 580-588.

3. Laavanya, D., Shirkole, S., & Balasubramanian, P. (2021). Health Benefits, Flavor Profile, and Fermentation Chemistry of Kombucha Tea. Trends in Food Science & Technology, 110, 105-118.

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