Is Kombucha Keto?

Is Kombucha OK on Keto?

If you're diving into the keto lifestyle, you already know the rules: keep the carbs low, the fats high, and be mindful of sneaky sugars. But what about kombucha—that fizzy, tart, and gut-friendly drink that’s taken over health food aisles? Is it safe to sip on without getting booted out of ketosis?

The short answer is: yes, but it depends.

Kombucha is made by fermenting tea with sugar and a SCOBY (a symbiotic culture of bacteria and yeast). During fermentation, the SCOBY consumes most of the sugar, leaving behind a tangy, effervescent drink loaded with probiotics. That sounds keto-friendly enough, but here’s the catch: Not all of the sugar disappears. Some remains, and in commercial kombucha, that amount can vary wildly.

This is where keto-watchers need to be cautious. Some store-bought kombuchas, especially those with added flavourings or short fermentation times, can contain anywhere from 10 to 20 grams of sugar per bottle. If you’re sticking to a keto plan that limits you to 20–50 grams of net carbs per day, one bottle could eat up a big chunk of your allowance—or knock you out of ketosis altogether.

At Monty Booch, we take this seriously. That’s why we ferment out as much of the sugar as possible—and even after flavouring, we continue fermenting to reduce residual sugars even further. The result? A bold, tangy brew that stays low in sugar while delivering the rich taste and probiotic benefits kombucha is known for.

If you’re feeling adventurous, making your own kombucha is another great option. Homebrewing lets you control the fermentation length, which directly affects how much sugar is left in the final product. The longer it ferments, the less sugar remains—just be prepared for a more vinegary flavour.

Some keto fans have even turned to hard kombucha (the alcoholic kind), since certain varieties are brewed to be low-carb. Again, always check the nutritional info, especially if you’re combining it with other foods or drinks that day.

In the end, kombucha doesn’t have to be off-limits on keto. With the right brew—like Monty Booch, which is thoughtfully crafted with sugar-conscious fermentation—you can enjoy its tangy fizz and gut-friendly benefits without breaking your carb bank. Moderation and mindfulness are key—two things keto teaches you pretty quickly anyway.