🥬

Kombucha

1 cup (240ml) per serving.

0g
protein per serving
Calories
30
per serving
Protein density
0
g per 100 cal
Calorie cost
—
cal per 1g protein
To hit 30g protein
N/A (no protein)
0 cal

Macro breakdown

Protein0g
Carbs7g(100%)
Fat0g
Fiber0g

Tips to maximize protein

1.Choose raw, unpasteurized kombucha from the refrigerated section
2.Look for low-sugar options (under 5g per serving)-some are quite sweet
3.Drink as a soda replacement for probiotics without the sugar
4.Start with 4 oz if you're new to kombucha-some people experience detox effects
5.Check alcohol content if avoiding alcohol-most have 0.5% or less

Pairs well with

🍎
Mixed Berries
1g
70 cal
🥬
Kimchi
1.7g
23 cal
🥛
Kefir
9.1g
103 cal

Probiotic Benefits

Probiotic Strains
GluconacetobacterAcetobacterLactobacillusSaccharomyces (beneficial yeast)Zygosaccharomyces
CFU Count

Varies widely by brand-typically millions to billions of CFU

Finding Live Cultures

Raw, unpasteurized kombucha contains live cultures. Look for refrigerated brands. Shelf-stable kombucha is pasteurized and won't have live probiotics.

Cooking Note

Don't heat kombucha-it kills the live cultures. Drink it cold as intended.

Similar fermented foods

🥛
Kefir
1 cup low-fat kefir (240 g)
9.1g
🥬
Kimchi
1 cup (150g)
1.7g
🥬
Sauerkraut
1 cup (142g)
1.3g
🥬
Miso
1 tbsp (17g)
2.2g

Frequently Asked Questions

Raw, unpasteurized kombucha contains live cultures-bacteria and yeasts that may benefit gut health. Pasteurized (shelf-stable) kombucha has killed cultures and fewer benefits.

4-16 oz daily is typical. Start with 4 oz if you're new to it-some people experience digestive adjustment. There's no need to drink more than 16 oz daily.

Most commercial kombucha has less than 0.5% alcohol (legally non-alcoholic). Some 'hard kombucha' brands have 4-7%. Check labels if you're avoiding alcohol entirely.

It varies-some brands have 2g sugar per serving, others have 15g+. The SCOBY consumes sugar during fermentation, so longer-fermented kombucha is less sweet. Check labels.

Yes, if made with proper sanitation. Use clean equipment, quality tea and sugar, and a healthy SCOBY. Contamination is rare but possible-if it smells bad or has mold, discard it.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2026-02-15