KETO VERDICTLIMIT
Limit on keto: roughly 2.4g net carbs per 100ml (brand-dependent). Enjoy small servings and watch labels—residual sugar varies widely.
Is Kombucha Keto?
Other
Limit on keto: roughly 2.4g net carbs per 100ml (brand-dependent). Enjoy small servings and watch labels—residual sugar varies widely.
- Net carbs (100g)2.4g
- Protein (100g)0g
- Fat (100g)0g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.4g
Total Carbs
2.9g
Fiber
0.5g
Protein
0g
Fat
0g
Calories
12
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Moderate carbs (~2.4g/100ml) can fit in small, planned portions
- Fermented drink with live cultures that can complement a low-carb diet
- Low calorie per 100ml compared with many sweetened beverages
- Carb/sugar content varies by brand and fermentation time—check labels
- Best as an occasional probiotic option, not a daily staple on strict keto
- Choose plain/unsweetened; avoid juice-added or second-fermented sugary flavors
HEALTH BENEFITS
- Provides live cultures that may support a diverse gut microbiome
- Tea polyphenols offer antioxidant support
- May help some people with digestion/bloating when tolerated
- Potential immune support via a healthier gut environment
- Very small amounts of organic acids contribute a tart, appetite-taming taste
- Hydrating alternative to soda when selected in low-sugar varieties
PREPARATION SUGGESTIONS
OCCASIONAL DRINK
Sip 100–150ml straight, then switch to water or tea to keep carbs low.
DILUTED VERSION
Mix 50ml kombucha with 100–150ml sparkling-water and a squeeze of lemon or lime.
KETO DAY ALLOWANCE
Plan ~2.4g carbs per 100ml into daily macros; measure your pour.
HIGHER-CARB DAY
Reserve for targeted/cyclical keto or post-workout if you include carbs.
PROBIOTIC FOCUS
Pick plain, low-sugar bottles with live cultures listed.
HOMEMADE OPTION
Longer primary fermentation generally lowers residual sugar; avoid sweet second ferments.