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Considering you can buy kombucha at most gas stations and drug stores these days, it’s safe to say the bubbly fermented beverage has officially transcended "trend" status. Sure, it offers the benefits of probiotics—but it’s also just plain delicious, and worth drinking for the taste alone.
Generally, kombucha is made by fermenting tea with a SCOBY (a mixed culture of yeast and bacteria) and a little bit of sugar (which feeds the bacteria and starts the fermentation process), explains dietitian Stephanie Clarke, RD, co-owner of C&J Nutrition in New York City. The result is a sweet, tangy, effervescent beverage filled with probiotics, the beneficial bacteria that improve gut health. (Though just how much probiotics make it into each bottle still unclear.)
Thing is, not all kombucha brands are created equal. “Kombucha brands are widely different,” says Clarke. “Everything from ingredients used to the actual fermentation and bottling process can vary.”
Some brands, for example, are pasteurized to control the residual alcohol content in kombucha (yep, it typically contains trace amounts of booze!), Clarke says. However, this can actually destroy the probiotics.
Meanwhile, other brands “cheat” by adding carbonation—instead of letting those bubbles form naturally—in order to shorten fermentation time, which also cuts back on probiotics.
“Some brands also add sugar after fermentation, instead of only adding the sugar needed to actually ferment the tea, which makes for a sweeter, higher-sugar kombucha,” Clarke says. Others add natural fruit juices, natural flavors, or sweeteners (like stevia) to add flavor and sweetness.
“All of these factors can affect the overall taste, authenticity, and nutrition of the drink,” Clarke says. While some add-ins—like fruit juices, ginger, or turmeric—may add their own health benefits to the drink, others—particularly added sugar—detract from it. “I recommend no more than nine grams of sugar per eight-ounce serving,” Clarke says.
Get your fermentation fix with the following 10 kombucha brands, all recommended by Clarke.
Clarke loves Health-Ade kombucha, which comes in sixteen different organic flavors. The Ginger-Lemon flavor, which is made with a mix of black and green teas, plus fresh ginger and lemon juice, is a particularly popular pick.
Per 8-ounce serving: 35 calories, 0 g fat, 10 mg sodium, 7 g carbs, 5 g sugar, 0 g protein
Brew Dr. is another of Clarke’s favorite kombucha brands. Try the Uplift Caffeinated flavor, which is made with a blend of yerba mate, green tea, and guayusa. With 130 milligrams of caffeine per bottle, it makes for the perfect a.m. pick-me-up.
Per 7-ounce serving: 35 calories, 0 g fat, 0 mg sodium, 9 g carbs, 8 g sugars, 0 g protein
This OG kombucha brand (it's been around for 20 years!) is another of Clarke’s top picks. GT's offers dozens of flavors, but the Multi-Green, which is made with a blend of blue-green algae, spirulina, and chlorella, is a long-time favorite. Take that, green smoothies.
Per 8-ounce serving: 30 calories, 0 g fat, 5 mg sodium, 8 g carbs, 8 g sugar, 2 g protein
Kombucha for happy hour? Sure! Wild Kombucha comes in beer-like bottles, and all kinds of fun flavors. Though still a pretty regional name (they’re based in Maryland), the brand is quickly growing. The Upbeet flavor pairs earthy grapefruit with bright apple, ginger, and lime.
Per 8-ounce serving: 25 calories, 0 g fat, 0 mg sodium, 6 g carbs, 4 g sugar, 0 g protein
More and more kombucha brands are beginning to offer canned options for easier recycling and lighter transportation, Clarke says. Rowdy Mermaid’s canned kombucha varieties are brewed with functional ingredients for extra benefits. Their Lion's Root flavor contains lion's mane mushroom to support brain function, along with pineapple for flavor.
Per 12-ounce serving: 45 calories, 0 g fat, 0 mg sodium, 9 g carbs, 9 g sugar, 0 g protein
Another tasty canned option, Forage kombucha comes in gorgeous, flower-printed cans that you’ll definitely want to drink in public.
Try the Peach Kombucha (one of Forage's four flavors) for summer vibes all year long.
Per 12-ounce serving: 65 calories, 0 g fat, 6 mg sodium, 11 g carbs, 10 g sugar, 0 g protein
Humm kombucha is always launching new flavors, and the lower-sugar Ginger Juniper is a great option. With just five grams of the sweet stuff per serving, it offers plenty of flavor from herbal juniper and spicy ginger.
Per 8-ounce serving: 22 calories, 0 g fat, 0 mg sodium, 6 g carbs, 5 g sugar, 0 g protein
Kosmic Kombucha
Made from a mix of oolong and green teas, Kosmic Kombucha's fun kombucha flavors run the gamut from Kiwi-Pineapple-Coconut to Cherry-Maple-Chocolate. The Sway Home Brew, flavored with an Asian-inspired mix of lemongrass, lime, and coconut water, is truly unique.
Per 9-ounce serving: 50 calories, 0 g fat, 15 mg sodium, 9 g carbs, 7 g sugars, 3 g protein
Holy Kombucha
In addition to their beautiful packaging, Holy Kombucha is known for their fun, fruity flavors. The bright Blood Orange, in particular, is low in sugar but packed with citrus flavor.
Per 8-ounce serving: 20 calories, 0 g fat, 0 mg sodium, 5 g carbs, 5 g sugar, 0 g protein
Trader Joe's Organic Kombucha
FIND A TJ'S
Trader Joe’s organic kombuchas almost seem too good to be true with less sugar than any other brand on this list. An entire 16-ounce bottle of the Mango flavor contains just five grams of sugar.
Per 16-ounce serving: 70 calories, 0 g fat, 0 mg sodium, 18 g carbs, 5 g sugar, 0 g protein
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