Kombucha’s popularity has exploded in recent years. Walk into any grocery store, and you’ll likely see rows of different brands and flavors of this fermented tea. People are drawn to kombucha for its purported health benefits and its tangy, slightly fizzy taste.
But if you’re watching your caffeine intake, you might be wondering: how much caffeine is in kombucha, exactly?
This article dives into the caffeine levels you can expect to find in kombucha, what factors influence those levels, and whether you can find caffeine-free kombucha options.
What is kombucha and why does it contain caffeine?
Kombucha is a fizzy and refreshing fermented tea drink that’s become wildly popular in recent years. It’s made by fermenting sweetened tea with a SCOBY, or Symbiotic Culture Of Bacteria and Yeast. The SCOBY consumes most of the sugar during the fermentation process.
Because kombucha is made with tea leaves, it naturally contains caffeine. The specific type of tea used to make the kombucha will affect how much caffeine ends up in the final product. Black tea tends to have a higher caffeine content than green tea, for example.
How much caffeine is typically found in kombucha?
Kombucha generally contains much less caffeine than coffee or tea. Most kombucha contains between 10 and 15 mg of caffeine per serving, or roughly 3 to 6 mg per 100 ml.
Here’s how that compares to some other popular caffeinated drinks:
- Coffee: 96 mg per cup
- Tea: 47 mg per cup
- Cola: 22 mg per can
But caffeine levels in kombucha can vary depending on several factors.
Factors influencing caffeine levels
Here are some of the factors that can affect how much caffeine ends up in your kombucha:
- Tea type. The type of tea used to make the kombucha will affect the final caffeine content. Black tea may give up its caffeine more readily than other teas. A 2023 study in Foods reported the following caffeine levels in dry tea leaves:
- Green tea: 34.86 mg/g
- Black tea: 28.54 mg/g
- White tea: 27.17 mg/g
- Oolong tea: 19.67 mg/g
- Pu-erh: 22.4 mg/g
- Fujian Oolong tea: 7.44 mg/g
- Fermentation time. As kombucha ferments, the caffeine level tends to drop, although there’s conflicting research on this topic. One older study showed caffeine decreasing by 40% over a three-week fermentation period. Dr. David Chappuis’s research showed a 25% drop in the first two weeks.
- Recipe variations. Different recipes and brewing methods can affect the caffeine level as well.
How much caffeine is in different kombucha brands?
Keep in mind that the amount of caffeine can vary from brand to brand and even from flavor to flavor. Always check the label.
To give you an idea, here’s what some popular brands report:
- RISE Kombucha: About 8.63 mg per 207 ml serving, but this can depend on the flavor.
- Health-Ade Kombucha: Between 8 mg and 15 mg per serving.
- KeVita Masterbrew Kombucha: Around 68 mg per 15.2 oz serving.
- GT’s Kombucha: From 4 mg to 8 mg per 8 oz serving.
- Brew Dr. Kombucha: About 15 mg per 14 oz bottle.
These numbers are just estimates, so read the label of your favorite brand.
Minimizing caffeine intake: Brewing your own kombucha
If you enjoy kombucha, but you’re trying to cut back on caffeine, consider brewing your own. When you make it at home, you have a lot more control over how much caffeine ends up in your drink.
Benefits of home brewing
Home brewing lets you control the caffeine levels by:
- Using tea that’s naturally low in caffeine or even decaffeinated
- Using herbal and fruit tea blends
- Controlling how long the tea ferments
Another perk is that you can customize the flavor and ingredients exactly to your liking. Plus, home-brewed kombucha gives you the same probiotic benefits as what you’d buy at the store.
Tips for low-caffeine kombucha
If you want to brew your own low-caffeine kombucha, consider using tea varieties like Fujian Oolong, which has naturally lower levels of caffeine. You can also experiment with herbal teas and fruit infusions to get the flavor you want without the caffeine.
Kombucha’s Unique Energy Profile: Caffeine and L-Theanine
Kombucha offers a different kind of energy boost than coffee or energy drinks. It’s usually much gentler.
That’s because kombucha contains L-theanine, an amino acid that can create a calming effect. L-theanine appears to balance the stimulating effects of caffeine.
Many kombucha drinkers describe the feeling as a blend of “energy and calm,” which makes it a great choice for those who are sensitive to caffeine but still want a little pick-me-up.
Need a caffeine-free alternative? Try water kefir
If you’re looking for a fizzy, fermented drink without the caffeine kick, water kefir might be your thing. Like kombucha, water kefir is a probiotic powerhouse, meaning it’s full of good bacteria that can support gut health. However, it’s made with a different culture and doesn’t involve tea leaves, so it’s naturally caffeine-free.
If you’re sensitive to caffeine or just trying to cut back, water kefir offers similar health benefits to kombucha without the jitters.
In Summary
Kombucha does contain caffeine, but usually not very much. The exact amount depends on factors like the type of tea used, the length of the fermentation process, and the specific recipe.
If you’re sensitive to caffeine or trying to avoid it altogether, it’s a good idea to choose your kombucha carefully. Check labels, and consider brewing your own at home so you can control the ingredients and the process. Water kefir is another fermented drink that’s naturally caffeine-free.
Ultimately, the best choice is the one that aligns with your individual needs and preferences.