Kombucha Nutrition, Benefits and Side Effects

May 9, 2025

You've probably seen kombucha bubbling up everywhere—from health food stores to your coolest friend's fridge. This fizzy, fermented tea has gained a serious following, and for good reason. It boasts a unique flavor profile and a range of potential health perks, making it a fascinating beverage to explore.

The global kombucha market is projected to grow at a compound annual growth rate (CAGR) of 13.5% from 2025 to 2030, reaching an estimated USD 4.26 billion in 2024.

Its fizzy, tangy flavor and purported probiotic and antioxidant benefits drive its popularity, especially on social media, where influencers tout its gut health advantages.

Before making kombucha a regular part of your diet, let’s explore its nutritional aspects, health benefits, and some side effects.

What is kombucha?

Kombucha is a fermented tea produced from sweetened black or green tea. The key ingredient, a Symbiotic Culture of Bacteria and Yeast (SCOBY), is introduced to the tea to kickstart the fermentation process. Over several weeks, the SCOBY consumes the sugar, producing a tangy, slightly acidic, and naturally carbonated beverage. The result is a unique drink with a distinct flavor profile created by the fermentation compounds.

Looking over the nutritional value of kombucha

Kombucha offers a variety of nutrients that contribute to its health benefits. It’s low in calories & provides essential vitamins, minerals, and organic acids. Here’s a look at the nutritional content of kombucha:

Calories and macronutrients

Kombucha is a low-calorie beverage, typically containing about 30 to 50 calories per 8-ounce serving. The exact calorie count depends on the brand and the ingredients used in the fermentation process. Most of the calories come from the sugars used during fermentation, which are partially consumed by the yeast and bacteria, making it a light drink overall.

Calories: 30-50 per 8 oz serving
Carbohydrates: 7-10 grams per 8 oz serving
Protein: Less than 1 gram
Fat: Negligible

Kombucha provides minimal fat and protein, focusing mainly on healthy carbs derived from the fermentation process.

Are you unsure of what happens during fermentation? Watch the video below from The Good Bug to learn more about this process.

Vitamins and minerals

Kombucha is packed with several vitamins and minerals that contribute to its health benefits. While the levels may vary based on brewing time and ingredients, you can expect to find:

Vitamin B1 (Thiamine): Supports energy metabolism.
Vitamin B6: Important for brain health and immune function.
Vitamin B12: Aids in red blood cell production and supports nerve function.
Vitamin C: An antioxidant that aids in strengthening the immune system.

Additionally, kombucha contains small amounts of minerals such as magnesium, potassium, and iron, contributing to hydration and overall health.

Also read: Is Kombucha Good for Ulcerative Colitis?

Now that we've examined the nutritional profile, especially those all-important kombucha calories, let's explore the exciting part—the potential health benefits of incorporating this fizzy brew into your routine.

Exploring the potential health benefits of kombucha

Many people vouch for the possible health benefits of kombucha, which contributes to its appeal and distinctive flavor. Although scientific studies are still being conducted, the following conclusions are drawn from available data and anecdotal reports:

May support gut health

One key reason people reach for kombucha is its probiotic content. Kombucha contains live and active cultures of beneficial bacteria known as probiotics.

These probiotics help to diversify and balance the gut microbiome, which plays a main role in digestion, nutrient absorption, and immune function.

Think of it as providing your gut with a "good bacteria" team to keep everything running smoothly.

Source of antioxidants

Like the tea it’s made from, kombucha is rich in antioxidants. These compounds assist combat free radicals in the body, which are linked to oxidative stress & cellular damage.

Antioxidants neutralize free radicals, which may reduce the risk of chronic diseases, promote healthier skin, and support overall health.

May improve digestion

Many kombucha drinkers report that it aids in digestion. The organic acids and enzymes created during the fermentation process might help to support the digestive system by promoting healthy gut bacteria and easing digestive discomfort.

After meals, a small glass of kombucha can serve as a soothing, gut-friendly drink to aid digestion.

Potential liver support

Some early studies suggest that kombucha may have protective effects on the liver, potentially reducing liver toxicity.

The polyphenols and other compounds in kombucha may support liver health by helping it detoxify and neutralize harmful substances.

While more research is needed in this area, this is a promising finding regarding kombucha’s health benefits.

May have antimicrobial properties

The acetic acid produced during the fermentation process of kombucha is known for its antimicrobial properties.

This means it could help inhibit the growth of harmful bacteria in the body, contributing to overall health and wellness.

Although more studies are required, this potential antimicrobial effect might help keep your gut healthy and balanced.

A refreshing and lower-sugar alternative

Kombucha is a prime alternative to sugary sodas and juices. It provides a bubbly, refreshing taste with significantly fewer calories and less sugar.

Suppose you're craving something fizzy and flavorful but want to avoid the high sugar content found in most carbonated drinks. Kombucha offers a healthier option that satisfies your craving without the added guilt.

To help you enjoy the health benefits of this fermented beverage, The Good Bug offers a variety of kombucha and probiotic drinks, whether you're eager to try it or looking for premium selections.

So, kombucha sounds pretty great, right? But like anything that can have a powerful effect on your body, it's important to be aware of potential downsides. Let's talk about possible side effects.

Potential kombucha side effects and precautions

Kombucha is generally safe for most healthy individuals, but it’s essential to be aware of potential side effects, especially if you're new to kombucha or have underlying health conditions.

Here are some key points to keep in mind:

May cause digestive issues (Especially for beginners)

When you first start drinking kombucha, your digestive system may need time to adjust to the influx of probiotics. Some people experience mild digestive problems, such as bloating, gas, or stomach upset.

These symptoms are often temporary and tend to subside as your gut adapts to the new bacteria. To minimize discomfort, start with small amounts & gradually increase your intake over time.

Could impact tooth enamel

Kombucha is acidic, and if consumed in excess without proper oral hygiene, it can potentially erode tooth enamel over time.

To prevent this, rinse your mouth with water after drinking kombucha, and be mindful of your overall consumption. Drinking through a straw can also help lessen direct contact with your teeth.

Risk of contamination (Home-brewed kombucha)

While commercially sold kombucha undergoes strict quality control, home-brewing can carry a small risk of contamination with harmful bacteria or mold if not done properly.

If you decide to brew kombucha at home, you must follow safe brewing procedures to ensure the finished product is free from toxins.

Always use clean equipment and monitor the brewing process closely.

Contains caffeine

Since kombucha is made from tea, it contains some caffeine, though much less than the original brewed tea.

If you're sensitive to caffeine, especially in the evening, it’s essential to consider how kombucha might impact your sleep.

While kombucha provides a mild energy boost, it may not be suitable for those trying to avoid caffeine.

Potential interactions with medications

There is limited research on how kombucha might interact with certain medications.

Suppose you have any health conditions or are taking medication regularly. In that case, it’s always a good idea to consult with your doctor before making significant changes to your diet, including adding kombucha.

This will help ensure it won’t interfere with your treatment or cause any unwanted effects.

Added sugars and ingredients

While brands like The Good Bug focus on offering lower sugar options, some commercially available kombuchas may contain higher levels of added sugars or other ingredients.

If you’re mindful of your calorie or sugar intake, it’s important to always check the label before purchasing.

Opt for kombucha with natural ingredients and minimal added sugars to ensure it aligns with your health goals.

Now that we've covered the potential downsides, let's revisit the calorie question and compare kombucha to other popular drinks.

Kombucha vs. the competition

Understanding the kombucha calories in relation to other beverages can help you make informed choices for your health goals. Let's see how it compares:

Soda: Regular soda is notorious for its high sugar and calorie content, often containing well over 100 calories per 8-ounce serving with minimal to no nutritional value. With its typically 30-70 calories, Kombucha is a significantly lower-calorie alternative.
Juice: While fruit juice can contain vitamins, it's also often high in natural sugars and calories, sometimes comparable to soda. Again, kombucha typically has fewer calories.
Sweetened tea: Many commercially prepared sweetened iced teas can be surprisingly high in added sugars and calories. Unsweetened tea has virtually zero calories, and kombucha falls somewhere in between, offering flavor and potential benefits with a moderate calorie count.
Sports drinks: These are often formulated with electrolytes and carbohydrates, which also contribute to their calorie content, which is usually higher than that of kombucha.
Alcoholic beverages: The calorie content of alcoholic drinks varies widely, but many, like beer and sugary cocktails, can be significantly higher in calories than kombucha.

Choosing a lower-calorie drink is just the first step. Now that you know why kombucha can be a smarter choice, let's talk about how you can seamlessly weave it into your daily routine.

Incorporating kombucha into your routine

Ready to welcome the bubbly goodness of kombucha into your life? Here are a few tips:

Start slow: If you're new to kombucha, begin with a small serving (4 ounces) once a day and see how your body reacts. Gradually increase your intake as you feel comfortable.
Listen to your gut: Pay attention to how your body feels. If you experience any persistent digestive discomfort, reduce your intake or take a break.
Read the label: Always check the ingredient list and nutritional information, especially the sugar and calorie content, as it can vary between brands and flavors. At The Good Bug, we're transparent about what goes into our brews.
Enjoy it chilled: Kombucha is typically best enjoyed cold. Store it in the refrigerator to maintain its fizz and freshness.
Experiment with flavors: The Good Bug offers a range of delicious flavors, so take a chance and find your favorites!
Not a replacement: Remember that kombucha is a beverage, not a substitute for a balanced diet and healthy lifestyle.

In short, kombucha offers a unique combination of flavor, potential health benefits, and relatively low calorie content, especially in its plain form. Its probiotic content may support gut health, while the antioxidants from the tea base can contribute to overall well-being.

However, it's essential to be mindful of potential side effects and to consume kombucha in moderation as part of a balanced diet.

By understanding its nutritional profile, potential benefits, and potential drawbacks, you can decide whether and how to incorporate this intriguing fermented beverage into your diet.

Always prioritize your health needs and consult with a healthcare professional if you have any concerns.

Try The Good Bug for reliable, safe, and delicious daily kombucha. Crafted with care, their low-sugar, organic options suit every taste. Whether you're swapping soda for healthier options or embracing healthier habits, The Good Bug kombucha is the perfect go-to.

Take the first step toward better health—grab a bottle today and sip your way to wellness!

Explore more probiotic and prebiotic super-bundles at The Good Bug.