Kombucha: Calories, Nutrition & Healthier Swaps
17 kcal per 100 ml · Nutri-Score D
sugar: medium saturated fat: low salt: low fiber: low
Kombucha is fermented sweet tea; how much sugar remains varies widely by brand, so it's worth checking the label.
Kombucha nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: bottle, 330 ml |
|---|---|---|
| Calories | 17 kcal | 56 kcal |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 4.2 g | 14 g |
| incl. sugars | 3.5 g | 12 g |
| Fiber | 0 g | 0 g |
| Salt | 0 g | 0 g |
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Kombucha: what's in it
Nutritionally it's mainly a source of energy: 17 kcal per 100 g, 56 kcal per serving.
On the open Nutri-Score algorithm, kombucha gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (bottle, 330 ml) is 56 kcal — roughly 18 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Kombucha
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Celery juice — 250 ml, 35 kcal: −8.3 g sugar.
- Coconut water — 330 ml, 63 kcal: +3.6 g fibre.
- Lemon juice — 100 ml, 22 kcal: −9 g sugar.
- Oat milk flat white — 180 ml, 61 kcal: −6.7 g sugar.