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Kombucha
Keto Food List
Kombucha
Beverages
Avoid
is-kombucha-keto
Per 100g
Net carbs
4.41g
Total carbs
4.41g
Fats
-
Protein
0.44g
Calories
20
Glycemic Index
-
Fiber
-
Sugars
3.96g
is-kombucha-keto

Is Kombucha Keto-Friendly?

Kombucha isn’t particularly keto-friendly. It is a drink that contains carbs and high sugar content. If you don’t want to avoid it entirely, you can continue practicing the keto diet with limited consumption of kombucha.

Keto if Limited 

  • Per 100g, kombucha contains about 4g of net carbs. As your carb intake is restricted on keto, it’s best to avoid drinking too much kombucha. 
  • With the keto diet, you need to limit your carb intake to less than 50 grams per day to stay in ketosis. Regularly drinking kombucha will quickly use up your carb budget.
  • If you want to include kombucha in your keto diet, you can adjust the serving size to fit your net carb count.

Contains Sugar

  • Kombucha contains sugar. Sugar must be kept to a minimum on the keto diet as it raises blood sugar levels, preventing you from reaching or maintaining ketosis. 
  • It’s vital to read beverage labels to check how much sugar it contains in one serving.
  • Some kombucha brands are healthier than others, but all contain sugar. However, some people says that this drink helped them with bloating.
  • Swap kombucha for keto-friendly beverages that use sweeteners such as stevia and monk fruit rather than sugar.
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