Kombucha

Fermented

The Verdict

Kombucha provides 13 kcal per 100g as a ultra-low calorie, low-fibre food. Its macronutrient profile shows 0g protein, 0g fat, and 2.5g carbohydrates.

The Lab Report

Per 100g, Kombucha delivers 0g protein, 0g fat (0g saturated), and 2.5g carbohydrates with 0g dietary fibre. Of the carbohydrates, 2.5g are sugars.

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels. Tracking Tip: Values vary widely by brand. Some commercial kombuchas contain up to 10g sugar per 100ml.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux AMBER

Acid Reflux Protocol

Kombucha is fermented and mildly acidic (pH 2.5–3.5). The fermentation acids and carbonation can both contribute to reflux, though probiotic content may offer some digestive benefits.

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Low Sugar AMBER

Low Sugar Protocol

Kombucha sugar content varies widely (2-10g per 100ml). Some sugar is consumed during fermentation, but remaining sugar is generally considered free sugar. Check labels for actual content.

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Lose Weight AMBER

Lose Weight Protocol

Kombucha provides 20–40 kcal/100ml depending on sugar content. Lower than juice or soda, but the calories can add up across multiple servings.

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Balance AMBER

Balance Protocol

Kombucha provides probiotics from fermentation. Sugar content varies by brand. Choose low-sugar versions for the best balance of benefits.

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Quick Reference

Deception Level MEDIUM

Satiety ROI LOW

Binge Risk 1/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories	13.0 kcal
Protein	0.0 g
Fat	0.0 g
Saturated Fat	0.0 g
Carbohydrates	2.5 g
Fibre	0.0 g
Sugar	2.5 g
Sodium	5.0 mg
Potassium	15.0 mg
Calcium	0.0 mg
Iron	0.0 mg
Vitamin C	0.0 mg
Vitamin D	0.0 µg

Forensic Analysis

Calorie Density LOW

Low calorie density (13 kcal/100g) allows generous portions without significant caloric impact.

Satiety ROI LOW

Poor satiety return. Low protein (0g) and fibre (0g) provide minimal fullness for the caloric cost.

Tracking Difficulty MEDIUM

Moderate tracking difficulty. Visual portion estimation may deviate by 15-25%.

Frequently Asked Questions

How many calories and carbs are in Kombucha?

Kombucha contains 13 kcal and 2.5g of carbohydrates per 100g.

DietVox Insight: DietVox rates Kombucha with a 'MEDIUM' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Kombucha good for weight loss?

Yes, at 13 kcal/100g, Kombucha is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as LOW, so pairing with protein or fibre sources enhances fullness.

Can I eat Kombucha with acid reflux?

Kombucha may trigger reflux in some individuals. Small portions and monitoring personal tolerance is recommended.

DietVox Insight: DietVox rates this AMBER for acid reflux, meaning individual tolerance varies. Keep a food diary to track your response.

Citations & Sources

Nutritional composition data for Kombucha, per 100g serving. USDA FoodData Central

Quick Reference

Deception Level MEDIUM Kombucha has moderate deception potential. Standard visual estimates may deviate from actual caloric content by 15-25%.

Satiety ROI LOW Low satiety return on caloric investment. Kombucha provides minimal fullness signals for the calories consumed.

Binge Risk 1/10 Minimal binge risk. Kombucha has natural portion control through its physical form or low palatability density.

Nutritional Profile

Per 100g · USDA FoodData Central

Calories	13.0 kcal
Protein	0.0 g
Fat	0.0 g
Saturated Fat	0.0 g
Carbohydrates	2.5 g
Fibre	0.0 g
Sugar	2.5 g
Sodium	5.0 mg
Potassium	15.0 mg
Calcium	0.0 mg
Iron	0.0 mg
Vitamin C	0.0 mg
Vitamin D	0.0 µg

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