Can I drink kombucha while on keto?

October 27, 2025 •

4 min read

According to manufacturers like Remedy Drinks, some kombuchas are brewed to contain zero sugar, proving that a version of this fermented tea can potentially fit into a low-carb diet. This means that the answer to 'can I drink kombucha while on keto?' is not a simple 'yes' or 'no', but a matter of careful selection and moderation.

Quick Summary

The compatibility of kombucha with a ketogenic diet depends entirely on its sugar content and serving size. Selecting low-sugar commercial brands, home-brewing with extended fermentation, and practicing portion control are key strategies to enjoy this probiotic beverage without disrupting ketosis.

Key Points

Check Labels: Read nutritional labels carefully for commercial kombucha and look for brands with low sugar and carb counts.
Mind Portion Sizes: Keep servings small, around 4 to 8 ounces, to ensure the carb load doesn't interfere with ketosis.
Brew at Home for Control: Making your own kombucha allows you to extend fermentation, which naturally lowers the sugar and carbohydrate content.
Flavor with Keto-Friendly Ingredients: For homemade kombucha, use herbs, spices, or zero-carb sweeteners for flavoring instead of sugary fruits or juices.
Understand Fermentation: A longer fermentation period consumes more of the initial sugar, resulting in a more acidic and less sweet, but more keto-friendly, drink.
Know Your Keto Type: On Targeted or Cyclical keto diets, a small kombucha serving might be better timed around workouts or on higher-carb days.

Understanding Kombucha and the Ketogenic Diet

At its core, the ketogenic diet is a very low-carb, high-fat eating plan designed to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. Kombucha, on the other hand, is a fermented tea beverage made from a SCOBY (Symbiotic Culture of Bacteria and Yeast) that feeds on sugar during fermentation. This fundamental process creates a potential conflict for keto dieters.

While some sugar is necessary for the initial fermentation, the length of the brewing process determines how much residual sugar is left in the final product. A longer fermentation period allows the SCOBY to consume more of the sugar, resulting in a tangier, less sweet beverage with a lower carbohydrate count. However, many commercial kombuchas are sweetened with fruit juices or other sugars after fermentation to improve taste, which can significantly increase their carb load.

How to Enjoy Kombucha While Remaining in Ketosis

Navigating the world of kombucha on a keto diet requires a strategic approach. It is not impossible, but it demands attention to detail regarding product selection and consumption habits.

Check Nutritional Labels Carefully

For store-bought kombucha, checking the nutrition label is non-negotiable. Don't be fooled by labels that simply say 'kombucha.' Look for a brand that explicitly markets itself as 'keto-friendly' or 'low-sugar' and verify the carbohydrate and sugar content per serving. A keto-friendly kombucha should ideally contain less than 2-4 grams of net carbs per serving. Be mindful of serving sizes, as a full bottle can sometimes contain multiple servings.

Consider Making Your Own

Home brewing offers the ultimate control over your kombucha's carb content. By extending the fermentation period from the typical 7-14 days to 21-30 days, you can ensure the SCOBY has plenty of time to consume the sugar, leaving very little behind. For a second fermentation to add flavor and fizz, you can use keto-friendly ingredients instead of sugary juices. Options include:

Fresh herbs like ginger, mint, or rosemary
Spices such as cinnamon sticks or cloves
Sugar-free extracts like vanilla or almond
Keto-approved sweeteners like stevia or monk fruit

Manage Your Serving Size

Even with a low-sugar option, portion control is vital. A small, 4-ounce serving of kombucha can add a refreshing boost without pushing you over your daily carb limit. Consider diluting a small amount of kombucha with plain or flavored seltzer water to make it last longer and lower the total carb impact.

Benefits of Kombucha on a Ketogenic Diet

When consumed correctly, kombucha offers benefits that can complement a ketogenic lifestyle.

Digestive Health: The probiotics and beneficial bacteria formed during fermentation can support a healthy gut microbiome, which is important for overall health and digestion.
Immune Support: A diverse gut flora is linked to a stronger immune system, and the probiotics in kombucha help to replenish beneficial bacteria.
Energy and Vitamins: Kombucha contains B vitamins, which play a role in energy metabolism, and small amounts of caffeine and L-theanine from the tea can provide a gentle energy boost.
Sugar-Free Alternative: For those missing fizzy, sweet drinks, low-sugar kombucha can be a satisfying and healthy alternative to soda.

The Difference: Commercial vs. Homemade Keto Kombucha

For keto dieters, the choice between commercial and homemade kombucha involves different trade-offs. The following table compares key aspects of each option.


Feature	Store-Bought Keto Kombucha	Homemade Kombucha
Carb Control	Reliant on brand claims and label accuracy; may still contain some carbs.	Full control over sugar content by extending fermentation time and selecting low-carb flavorings.
Cost	More expensive, especially for specifically marketed 'keto' brands.	Very cost-effective over time, with the main expense being the initial SCOBY and ingredients.
Flavor	Less acidic, milder taste due to shorter fermentation; relies on added sweeteners or flavors.	Can be more acidic and vinegary with longer fermentation; flavor is fully customizable with keto-friendly additions.
Convenience	Ready-to-drink and widely available.	Requires time and effort for brewing, but rewards are customization and cost savings.
Additives	May contain artificial sweeteners or 'natural' flavorings with hidden sugars.	Uses only your chosen ingredients, allowing for a cleaner, additive-free beverage.

Conclusion

So, can I drink kombucha while on keto? The definitive answer is yes, with the right strategy. The core principle for a keto-dieter is to manage carbohydrate intake, and this applies to kombucha just as it does to any other food or drink. By understanding the fermentation process and its impact on sugar content, and by making informed decisions—whether that's carefully selecting low-sugar commercial brands, controlling portion sizes, or brewing your own keto-friendly batches—you can successfully incorporate this probiotic beverage into your routine without jeopardizing your state of ketosis. Always prioritize brands with transparent nutritional information, and if in doubt, opt for a longer home ferment to minimize residual sugar.

For more information on brewing your own kombucha and controlling sugar content, check out this helpful guide from Cultures for Health: Is Kombucha Keto | Are There Low Carb Kombucha Options?.

Frequently Asked Questions

The key is to manage the sugar content. The fermentation process in kombucha consumes most of the sugar, so choosing brands that ferment longer or making your own with a long fermentation is essential for keeping carbohydrate levels low.

No, you cannot. Many commercial kombuchas add fruit juices or extra sugar for flavor, which can significantly increase the carb count and potentially knock you out of ketosis. Always check the nutrition label for low-sugar options.

Look for low total carbohydrates and low sugar content per serving. Brands that explicitly market themselves as 'keto-friendly' are the safest bet, but always verify the numbers yourself. Aim for less than 2-4 grams of net carbs per serving.

Homemade kombucha generally has fewer carbs because you can control the fermentation time and ingredients. Extending the primary fermentation to 21-30 days ensures most sugar is consumed, resulting in a much lower-carb beverage.

You can add flavor during a secondary fermentation using keto-friendly ingredients like herbs (ginger, mint), spices (cinnamon), or sugar-free sweeteners (stevia, monk fruit).

To be safe, stick to a small portion of 4 to 8 ounces per day, even with low-carb varieties. You can also dilute it with sparkling water to make it last longer while further reducing the carbohydrate impact per glass.

Yes, kombucha contains probiotics and beneficial bacteria from the fermentation process that can support a healthy gut microbiome. This can be particularly beneficial for gut health while following a restrictive diet like keto.