Is Kombucha Keto-Friendly?


Kombucha is a fermented tea that has grown in popularity in recent years due to its numerous health advantages. Brewing black or green tea with a SCOBY (symbiotic culture of bacteria and yeast) produces it. The tea is fermented by the SCOBY, which creates carbon dioxide and alcohol. Probiotics, which are beneficial microorganisms that can promote gut health, are also found in Kombucha.

So, does kombucha fit into the keto diet? Yes, but with some qualifications. The carb content of kombucha varies according on brand and flavour. Some kombuchas include a lot of sugar, while others have fewer carbohydrates. Before purchasing kombucha, make sure to read the nutrition label to ensure that it fits inside your keto macros.

There are a few things to consider while shopping for keto-friendly kombucha. To begin, seek for products with a shorter fermentation process. The longer the fermentation process, the more sugar the SCOBY consumes. Second, avoid flavoured kombuchas with fruits or sweets. These flavours frequently contribute extra carbohydrates to the drink.

As a general rule, most keto dieters should limit their carbohydrate intake to no more than 50 grammes per day. If you’re following a tougher keto diet, limit your carb intake to 20 grammes per day.

Here are some keto-friendly kombucha brands to check out:

  • Brew Dr. Kombucha: This brand offers a selection of low-carb kombuchas. Some of their flavours have as little as 2 grammes of carbohydrates per serving.
  • LiveFit Kombucha: This brand offers a selection of low-carb kombuchas. Some of their flavours have as little as 3 grammes of carbohydrates per serving.
  • Keto Booch: This brand was created exclusively for the keto diet. Their kombuchas include only 1 gramme of carbohydrates per serve.

If you are on the keto diet, you can still enjoy kombucha. Just be sure to choose brands that are low in carbs and avoid flavors that are sweetened with fruit or other sweeteners.

Prya’s Tips for Drinking Kombucha on Keto

  • Start with a small serving: If you are new to keto, it is a good idea to start with a small serving of kombucha to see how it affects your blood sugar levels.
  • Avoid flavored kombuchas: Flavored kombuchas often contain added sugar, which can kick you out of ketosis.
  • Drink kombucha in moderation: Kombucha is still a fermented beverage, and it can contain some alcohol. It is best to drink kombucha in moderation, especially if you are sensitive to alcohol.

Can you drink Kombucha on a ketogenic diet?

The answer is yes, but with some caveats. First, you need to choose a kombucha that is low in carbohydrates. Some brands of kombucha can contain upwards of 15 grams of carbs per serving, which is too much for most people on a keto diet. However, there are also many brands of kombucha that are keto-friendly, with only 2-3 grams of carbs per serving.

Second, you need to be aware of the type of kombucha you are drinking. Some kombucha is made with added sugar, which can also kick you out of ketosis. If you are looking for a keto-friendly kombucha, choose one that is made with only tea, sugar, and bacteria.

Finally, you need to moderate your intake of kombucha. Even if you choose a low-carb kombucha, drinking too much of it can still knock you out of ketosis. A good rule of thumb is to limit yourself to one or two servings of kombucha per day.

If you follow these guidelines, you can enjoy kombucha on a ketogenic diet without sabotaging your weight loss goals. Just be sure to choose a low-carb kombucha and moderate your intake.

Here are some tips for finding keto-friendly kombucha:

  • Look for brands that list the carb count on the label.
  • Choose kombucha that is made with only tea, sugar, and bacteria.
  • Avoid kombucha that is flavored with fruit or other sugary ingredients.
  • If you are unsure about a particular brand, check the nutrition facts online.

What’s in a cup of Kombucha?

A cup of kombucha typically contains the following:

  • Tea: The tea used to make kombucha can be black, green, or white. The type of tea used will affect the flavor of the kombucha.
  • Sugar: The scoby uses sugar to ferment the tea. The amount of sugar in kombucha can vary depending on the recipe.
  • Organic acids: Kombucha contains a variety of organic acids, including acetic acid, gluconic acid, and lactic acid. These acids give kombucha its tart taste.
  • Probiotics: Kombucha is a good source of probiotics, which are live bacteria that are beneficial for gut health.
  • Other compounds: Kombucha also contains a variety of other compounds, including antioxidants, vitamins, and minerals.

However, it is important to note that kombucha can also contain alcohol, so it is important to consume it in moderation. Additionally, some people may experience side effects from kombucha, such as nausea, vomiting, or diarrhea.

Prya’s Tips:

  • Look for kombucha that is made with organic ingredients.
  • Choose a brand that has a low alcohol content.
  • Start with a small amount and gradually increase your intake as tolerated.
  • If you experience any side effects, stop drinking kombucha and talk to your doctor.

How to make keto-friendly Kombucha

The good news is that it is possible to make keto-friendly kombucha. Here’s how:

  1. Use less sugar. The amount of sugar you use will affect the final sweetness of your kombucha. To make keto-friendly kombucha, start with 1/2 cup of sugar per gallon of tea. You can adjust the amount of sugar to taste, but keep in mind that the longer you ferment the kombucha, the more of the sugar will be consumed by the SCOBY.
  2. Ferment for longer. The longer you ferment kombucha, the more of the sugar will be consumed by the SCOBY. For keto-friendly kombucha, ferment for at least 14 days.
  3. Use low-carb flavorings. When flavoring your kombucha, choose low-carb ingredients like herbs, spices, or stevia. Avoid using fruit juices or syrups, as these will add a lot of sugar to your kombucha.

Here’s a recipe for keto-friendly kombucha:


  • 1 gallon of filtered water
  • 1/2 cup of sugar
  • 8 black tea bags
  • 1 cup of starter kombucha
  • Low-carb flavorings (optional)


  1. Bring the water to a boil.
  2. Remove the water from the heat and stir in the sugar until it dissolves.
  3. Add the tea bags and steep for 30 minutes.
  4. Remove the tea bags and let the tea cool to room temperature.
  5. Add the starter kombucha and stir to combine.
  6. Pour the kombucha into a clean jar and seal it tightly.
  7. Ferment the kombucha at room temperature for 14-21 days.
  8. Taste the kombucha and add more flavorings, if desired.
  9. Once the kombucha is to your liking, refrigerate it and enjoy!


  • Use a hydrometer to measure the sugar content of your kombucha. This will help you to determine if the kombucha is keto-friendly.
  • If you are not sure how long to ferment your kombucha, start with 14 days and then taste it every few days until it is to your liking.
  • Be patient! It takes time for the SCOBY to ferment the sugar and produce the probiotic benefits of kombucha.

Potential benefits of drinking Kombucha on a ketogenic diet

Some of the potential benefits of drinking kombucha on a ketogenic diet include:

  • Improved gut health. Kombucha is a good source of probiotics, which are live bacteria that are essential for gut health. A healthy gut is important for overall health, and it can also help with weight loss on a ketogenic diet.
  • Ketosis support. Kombucha contains acids that can help to promote ketosis, the state in which your body burns fat for fuel instead of carbohydrates. This can be helpful for people who are trying to lose weight or improve their health on a ketogenic diet.
  • Reduced inflammation. Kombucha contains antioxidants that can help to reduce inflammation in the body. Inflammation is a factor in many chronic diseases, so reducing inflammation can be beneficial for overall health.
  • Boosted immunity. Kombucha contains probiotics that can help to boost the immune system. A healthy immune system is important for fighting off infection and disease.


Kombucha is a fermented tea that has been gaining popularity in recent years for its purported health benefits. Some of these benefits include improved gut health, increased energy levels, and a boost in the immune system. However, many people who follow a ketogenic diet are wondering if they can still enjoy kombucha, as it does contain some carbs.

The answer is yes, you can have kombucha on a ketogenic diet, but it’s important to choose brands and flavors that are low in carbs. Some brands of kombucha can contain upwards of 15 grams of carbs per serving, which is more than you would want to consume on a keto diet. However, there are many brands that offer kombucha with 5 grams of carbs or less per serving.

When choosing kombucha on a keto diet, it’s also important to pay attention to the sugar content. Some brands of kombucha use added sugar to sweeten their brew, which can also be a problem for people on a keto diet. Look for brands that use natural sweeteners, such as stevia or monk fruit extract.

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