Kombucha Truth Bombs

Alert: Heath foods ain’t always healthy. 

When I first started drinking kombucha, there weren’t many options and most had <4 grams of sugar per bottle. Now, it seems like I have to read the label on every bottle before finding one with just the good stuff!

Bright, colorful... and packed with sugar?

Bright, colorful... and packed with sugar?

BTW, if you’re saying “Kom-bu-what?” let me fill you in.

Kombucha is a bubbly, fermented drink made from tea and sugar. When done right, there is a benefit in drinking kombucha because it's rich in probiotics (good for your gut health) and B vitamins (which every woman needs).

Be on the lookout for sneaky sugars in your “healthy" foods and bevvies, boo! 

Here’s some info you may not know on a few crowd favorites.

Health Ade

I got to try Health Ade ‘bucha at the Tone It Up tour in Atlanta this past fall. The team was incredibly sweet (no pun intended!) but be sure to check labels on all flavors.

  • Ginger Lemon: This one clocks in at 4g of sugar per bottle; which is relatively good, but they do sweeten their bevvies with cane sugar.
    • Ingredients (taken directly from their website): filtered water, kombucha culture (yeast and bacteria cultures), organic black tea, organic green tea, organic evaporated cane juice (sugar)fresh cold pressed organic juice.
  • Lady Apple: This one is super popular amongst my Instagram friends, and for good reason - what a cute name! It does have 6 grams of sugar per bottle, though.


The OG kombucha brand. I like that their nutrition labels actually tell you what the probiotic count is (i.e. 2 billion organisms per bottle), but again, check your labels for sugar which can defeat the purpose of all that good bacteria you’re drinking up.

  • Strawberry Serenity: 8 grams of sugar per bottle. Strawberry puree is fruit, so I'd rather you drink this then some other options on the market.
    • Ingredients (from Publix.com): G.T.'s Organic Raw Kombucha (Organically Produced), Strawberry Puree (Organically Produced) And 100% Pure Love!!
  • Triology: You’re getting 2 grams of sugar per 8 fl. oz. The sugar comes from fruit juice. Keep in mind that almost ALL individual kombucha bottles have two servings.
    • Ingredients (from Instacart.com): G.T.'s Organic Raw Kombucha*, Raspberry Juice*, Lemon Juice*, Fresh Pressed Ginger Juice* and 100% Pure Love. *Organically Produced.


Ugh, Kevita. Why you gotta do us like this? 

  • Blueberry Basil: At least we know the type of probiotic culture going into their bottle...but...14 grams of sugar per bottle… what the what? Whyyy?! I’d rather drink a regular kombucha and eat some blueberries on the side. Many of their flavors are guilty of this. Bummer.
    • Ingredients (pulled directly from their website): Sparkling Water, Kombucha Culture (Bacillus Coagulans)*, Cane Sugar*, Blueberry Juice Concentrate*, Blueberry Flavor*, Ginger Extract*, Black Tea*, Black Tea Essence*, Green Coffee Bean Extract (Caffeine)*, Green Tea*, Basil Extract*, Acai Puree*, Maple Extract*, Stevia Leaf Extract*. 


Struggling right now.

  • Blood Orange: 24 grams of sugar per bottle. I think this one goes without saying my opinion.
    • Ingredients (pulled directly from their site): Organic live kombucha (purified water, organic evaporated cane juice, organic black tea, kombucha culture), organic caffeine-free tisane (organic rooibos, organic hibiscus, organic orange peel, organic safflower, organic orange flavors, natural citrus essence), organic blackcurrant color and Bacillus coagulans.

Moral of the story?

Most sugar in your kombucha is not going to make or break your diet: so chill! BUT, doesn’t it feel good to be aware of what you’re putting into that one precious body of yours?

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