Kombucha—a super-trendy beverage that’s taken over specialty stores and supermarkets for its health benefits, unique flavors, and bright fizz. Kombucha may look like a member of the soda family, but at its core, all kombucha is simply sweetened, fermented black or green tea. During fermentation, acid and a small amount of alcohol are created, along with healthy bacteria that give this beverage its sweet and sour flavor.
Kombucha may seem like a new trend, but it’s been around since 220 BC and originated in China. According to one review, it was revered for its “detoxifying and energizing properties.” Food Science and Food Safety. It later gained traction in Japan and Russia, then in Europe around the 20th century. Its popularity skyrocketed in the United States due to its growing reputation as a natural energy drink.
To help you find your way through the influx of brands hitting the market, here are some of our favorite low-sugar varieties.
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Overview of the Healthiest Low Sugar Kombucha
- Marine Kombucha
- Brew Dr. Kombucha
- Health-Ade Kombucha
- GT's Kombucha
- Hum Kombucha
The Healthiest Low Sugar Kombucha of 2024
1. Marine Kombucha
Marin Kombucha prides itself on being an open book in both its process and its product. Sugar content tops out at just 4g per serving. The creator has a background in chemistry, so the brand has its own unique fermentation process. No sugar or sweeteners are added after fermentation (which is why so many other brands have such high sugar content).
Flavor to try: Apple Juniper
Statistics per bottle:
- Contains over a billion living cultures
- 60 calories
- 8 grams of sugar
- 6–8 mg caffeine
- Certified organic
- Contains no artificial ingredients or preservatives
2. Brew Dr. Kombucha
Dr. Brew is a 100% raw kombucha with simple ingredients and herbal flavors. They are lower in sugar and offer a variety of unique flavors.
Flavor to try: Clear Mind (rosemary, mint, sage, green tea)
Statistics per bottle:
- Billions of living cultures
- 50 calories
- 10 grams of sugar
- 15 mg caffeine
- Certified organic
- Contains no artificial ingredients or preservatives
3. Health-Ade Kombucha
Health-Ade spares no effort to brew the best-tasting, highest-quality kombucha around. They ferment their brews in 2.5-gallon glass jars to preserve the integrity of the flavors from high-quality ingredients like cold-pressed juice and to prevent leaching of metal or plastic. This artisanal process results in a delicious, smooth, naturally low-sugar kombucha that you can feel good about drinking.
Flavor to try: Pink Lady Apple
Statistics per bottle:
- Contains live cultures (quantity unknown)
- 80 calories
- 6 grams of sugar
- <7 mg caffeine per serving
- Certified organic, non-GMO, gluten-free, raw, vegan
- Contains no artificial ingredients or preservatives
4. GT's Kombucha
GT's Kombucha is a family-owned brewery that stays true to its authentic brewing process. The Trilogy flavor combines sour lemon, raspberry, and ginger.
Flavor to try: The Trinity
Statistics per bottle:
- Contains live cultures but quantity unknown
- 50 calories
- 12 grams of sugar
- 5–15 mg caffeine
- Certified organic
- Contains no artificial ingredients or preservatives
5. Hum Kombucha
Humm is a favorite among families, athletes, and wellness enthusiasts. With a variety of flavors, there’s something for every palate. We especially like that the brand’s kombucha’s bacterial strain is a non-GMO probiotic.
Flavor to try:Ginger Juniper
Statistics per bottle:
- 2 billion living cultures
- 44 calories
- 10 grams of sugar
- 24–25 mg caffeine
- Certified organic
- Contains no artificial ingredients or preservatives
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What are the Health Benefits of Kombucha?
Sure, if you Google “kombucha,” it’ll tout a seemingly endless list of health benefits: sky-high energy, pain relief, weight loss, and more. But there’s no strong evidence in human studies that any of this is actually true. Drinking kombucha certainly won’t cure cancer, but there are some benefits we do know about.
- Kombucha is a healthier alternative to overly sugary drinks: Beverages are the main source of added sugar in the American diet. Replacing one of these sports drinks, juices, energy drinks, and/or sweet teas with kombucha can help reduce added sugar in your diet. Just be sure to check the label to see how much added sugar is in the brand you choose. Ideally, you want 12 grams or less per bottle (or 6 grams or less per serving).
- Kombucha contains antioxidants: Free radicals (they sound fancy but they’re not) are substances that can damage cells in your body. Antioxidants can combat them, and science shows that antioxidants from foods and beverages are better than those you get from supplements. In short, kombucha contains antioxidants that can help fight these free radicals and protect your cells.
- Kombucha can help you hydrate your body by: Let’s be honest, drinking water all the time gets boring. Kombucha is a good alternative—just make sure to read the label and check the amount of added sugar in each serving.
Also kombucha to do It contains trace amounts of alcohol due to the fermentation process. The amount varies by brand and manufacturer. However, in order to be sold as a soft drink in grocery stores, the government requires it to contain 0.5% alcohol or less. So if you are pregnant or breastfeeding, consult your doctor before consuming. Also, make sure the brand you consume is pasteurized so it is free of harmful bacteria and toxins.
