Kombucha has 13 kcal and 2.5 g sugar per 100 g. The fermentation reduces sugar from the brewing tea, but most retail versions still contain 2–8 g sugar per 100 ml. Marketed for live cultures, though the actual culture content varies widely between brands.
How should I track Kombucha, plain?
Liquid calories from Kombucha, plain are easy to overlook because drinks do not trigger the same fullness signals as solid food. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) confirmed that people underreport beverage intake more than solid food. Most people pour 30–50% more than the label serving size without realizing it. Use a kitchen scale to weigh your glass or bottle once — you will know your exact pour going forward. This one calibration step can save you from hundreds of untracked calories per week.