Is Kombucha high in sugar? In this post, I am going to be sharing the sugar content of kombucha, answering some frequently asked questions about sugar and kombucha, and listing some lower-sugar kombucha brands available. You probably haven’t missed kombucha on the shelves at grocery stores. This fermented tea drink has become increasingly popular thanks to its high probiotics claims. Kombucha is, personally, one of my favorite drinks – strong and distinctive in flavor. However, being fermented how sugar friendly is Kombucha, and how much sugar is there in Kombucha drinks?
How Much Sugar is in Kombucha Drinks?
As a general rule, most kombuchas contain a fair amount of sugar at 10g-20g per serving. There are, however, some lower sugar kombuchas such as Remedy, Humm, Better Booch, and Koe. These kombuchas are sweetened with erythritol, monk fruit, allulose, and/or stevia or simply with a smaller amount of sugar.
What are the Best Kombucha Options?
Best 0g of Total Sugar Kombuchas
Best Sugar Sweetened Yet Low Total Sugar Content Kombuchas
- Better Booch Cherry Retreat (on Amazon here – 5g of Sugar Per Serving
- Koe Strawberry Lemonade Kombucha (on Amazon here) – 6g of Sugar Per Serving
Best Juice Sweetened Only Kombuchas
- GTs Kombucha in Gingerade, Gingerberry, and Original (on Amazon here) – 12g of total sugar, 0g of added sugar
Kombucha Brands Ranked by Sugar Content – item-by-item
To analyze the sugar content of kombucha I have ranked 12 different kombuchas below based on total sugar content. I will go through each of the kombucha brands item by item starting with lowest sugar first.
1. Remedy Kombucha – 0g of Total Sugar
First up we have a kombucha brand that is sugar free. Yes, you read that correctly. Remedy kombucha is instead sweetened erythritol and stevia and contains 0g of sugar per serving. You can see for yourself here on Amazon. This awesome kombucha brand is also keto, vegan, and gluten-free.
It is worth pointing out that the kombucha itself contains sugar but that no sugar remains after the long age fermentation. This results in the total sugar content per serving being 0g of sugar.
2. Humm Kombucha – 0g of Total Sugar
The other main zero-sugar kombucha brand is Humm. Humm kombucha is sweetened with allulose and monk fruit. Much like Remedy kombucha, the ingredient list lists cane sugar but details that this is eliminated during fermentation. You can see it for yourself on Amazon here.
3. Better Booch Cherry Retreat – 5g of Total Sugar
Better Booch Cherry Retreat kombucha contains cane sugar but its total sugar content is still low at 5g of sugar. This means, if you are looking for a sweetened kombucha that isn’t crazy in the sugar department this may be the one for you. The brand name is also such a win.
You can find Better Booch Cherry Retreat on Amazon here.
4. Koe Strawberry Lemonade Kombucha – 6g of Total Sugar
Another kombucha that contains sugar but is still relatively low in total sugar content is Koe. Koe’s strawberry lemonade kombucha is sweetened with both erythritol and sugar, and it only contains 6g of total sugar per serving (5g of which is added). Oh, and it’s also organic – sold.
You can find Koe Strawberry lemonade kombucha on Amazon here.
5. Brew Dr Green Tea with Rosemary, Peppermint, and Sage Kombucha – 10g of Total Sugar
The remaining kombuchas on this list contain 10g of total sugar or more per serving. For example, this green tea with rosemary, peppermint, and sage kombucha from Brew Dr is sweetened with cane sugar and contains 10g of total sugar per serving.
6. GTs Kombucha in Gingerade, Gingerberry, and Original – 12g of Total Sugar
Next up on this list, we have GT’s kombucha. GT’s gingerade, gingerberry, and pure kombuchas all contain 12g of total sugar. These kombuchas do not actually contain any sugar though – they only contain juice. So, all 12g of sugar is total sugar content and not added sugar.
What is interesting is that other flavors of GT’s kombuchas can contain a lot more sugar. For example, GT’s mystic mango contains a whopping 20g of sugar per serving (see below). This shows that not all flavors of kombucha are the same.
You can find the Gingerberry kombucha on Amazon here.
7. Health-Ade Ginger Lemon Kombucha – 13g of Total Sugar
Next up we have one of the big kombucha brands out there – Health-Ade. Health-Ade kombucha contains cane sugar and the ginger lemon variety for example contains 13g of total sugar per serving.
8. 365 by Whole Foods Market Organic Mango Coconut Kombucha – 14g of Total Sugar
Next up with have 365’s mango coconut Kombucha. This kombucha is sweetened with organic cane sugar and contains 14g of sugar per serving.
9. Health-Ade Passion Fruit Tangerine Kombucha – 15g of Total Sugar
Health-Ade’s passion fruit tangerine has a slightly higher sugar content than their lemon ginger variety, at 15g of total sugar per serving.
10. GT’s Guava Goddess and Multi Green Kombuchas – 16g of Total Sugar
GT’s guava goddess and multi-green kombuchas are higher sugar kombuchas at 16g of sugar per serving. Unlike the other lower-sugar GT kombuchas listed above, this kombucha does contain cane sugar.
11. 365 by Whole Foods Market Organic Ginger Lemon Kombucha – 17g of Total Sugar
365’s ginger lemon kombucha is another higher-sugar kombucha. This kombucha is sweetened with cane sugar and contains 17g of sugar per serving.
12. GT’s Kombucha Mystic Mango – 20g of Total Sugar
The final entry on this list is definitely one of the higher-sugar kombuchas out there. GT’s mystic mango kombucha contains 20g of total sugar per serving. Surprisingly though this kombucha doesn’t contain any sugar – it only contains mango puree. So even though the total sugar content is high, the added sugar content is actually 0g.
Summary Table – Kombucha Brands Ranked for Sugar Content
|Kombucha Brand||Sweetener Used||Total Sugar Content Per 240ml Serving|
|Remedy Kombucha||Erythritol and stevia *the kombucha contains sugar but none remains after fermentation*||0g|
|Humm Kombucha||Allulose and monk fruit *the kombucha contains sugar but none remains after fermentation*||0g|
|Better Booch Cherry Retreat||Cane sugar||5g|
|Koe Strawberry Lemonade Kombucha||Erythritol and sugar||6g|
|Brew Dr Green Tea with Rosemary, Peppermint, and Sage Kombucha||Cane sugar||10g|
|GTs Kombucha in Gingerade, Gingerberry and Original||No sugar (just juice)||12g|
|Health-Ade Ginger Lemon Kombucha||Cane sugar||13g|
|365 by Whole Foods Market Organic Mango Coconut Kombucha||Cane sugar||14g|
|Health-Ade Passion Fruit Tangerine Kombucha||Cane sugar||15g|
|GT’s Kombucha, Guava Goddess, and Multi Green Kombuchas||Cane sugar||16g|
|365 by Whole Foods Market Organic Ginger Lemon Kombucha||Cane sugar||17g|
|GT’s Kombucha Mystic Mango||Mango puree||20g|
FAQS – Sugar Content of Kombucha
Is There Sugar In Kombucha After Fermentation?
Most sugar in kombucha is eliminated during fermentation. However, many kombucha brands subsequently add sugar for taste.
Can You Drink Kombucha on A Sugar Free Diet?
The following Kombuchas contains 0g of sugar per serving:
These kombuchas did contain sugar but the sugar was eliminated during fermentation.
Is Kombucha High in Sugar? Let’s Find Out! – The Final Bite
Is Kombucha high in sugar? What have we learned from the above? Well, if you are a fan of fermented tea drinks known as Kombucha the good news is that there are some 0g of sugar versions available. This is despite being made via a fermentation process that involves sugar. As for other types of kombucha you will always want to double-check the sugar content of the label as sugar content can vary from different flavors. As you will have seen from the entries above the sugar content across different brands varies from 0g to 20g of sugar per serving. That is a big difference.
Ingredients and/or manufacturing processes may change. Always double-check ingredient lists and nutritional information before purchasing any food items.
WANT TO FIND MORE LOW SUGAR OPTIONS?
Do you want to learn about some other low-sugar options at your favorite coffee chains, fast food, or restaurant joints, or just while you are shopping for groceries? If you do, then check out some of my other articles below: