Kombucha is a fizzy, fermented tea drink that’s become super popular. People love it for its tart taste and the potential health perks it’s thought to have.
Because kombucha is usually made with tea leaves, one question people often ask is: Does kombucha need caffeine?
We’ll break down how much caffeine you’ll find in kombucha, what affects those levels, and even how to cut back on caffeine if you’re trying to.
Is there caffeine in kombucha?
The short answer is yes. Because kombucha is traditionally brewed with caffeinated tea leaves, it contains some amount of caffeine.
Kombucha is a fermented tea drink. It’s made with a SCOBY, or symbiotic culture of bacteria and yeast. The caffeine in kombucha comes from the tea leaves used to make it.
Tea is an essential ingredient in kombucha. It provides the nutrients the SCOBY needs to thrive and ferment. The caffeine in tea carries over into the finished kombucha product.
How much caffeine is in kombucha?
Even though kombucha is made with tea, it generally has much less caffeine than a cup of tea or coffee. An 8-ounce serving usually has between 10 and 15 milligrams of caffeine, which is tiny compared to the 80 to 100 milligrams in a cup of coffee.
However, the caffeine content of kombucha can vary. Here’s what affects how much caffeine ends up in your brew:
- Type of tea. Black, green, white, and oolong teas all have different amounts of caffeine to begin with, which affects the final product.
- Fermentation time. During fermentation, the SCOBY consumes some of the caffeine, which may lower the amount of caffeine in the kombucha. Keep in mind that the research on this is mixed.
- Brewing process. Steeping time and other brewing variables can also change the amount of caffeine in kombucha.
The caffeine content can even vary from brand to brand. Some brands, like Brew Dr. Uplift, have significantly more caffeine—as much as 90 milligrams per cup. Always read the label to find out how much caffeine a specific brand contains.
How to reduce caffeine in kombucha
If you love kombucha but want to limit your caffeine intake, there are a few tricks you can try.
Choose teas with lower caffeine levels
Some teas naturally have less caffeine than others. White tea and green tea are good options, although green tea has more caffeine than Fujian oolong.
Fujian oolong tea is a naturally low-caffeine choice.
Use decaffeinated tea
You can use decaffeinated teas like rooibos or hibiscus to make kombucha with very little caffeine. Keep in mind that even decaffeinated teas may have trace amounts of caffeine.
Modify the brewing process
Try reducing the steeping time of the tea to extract less caffeine. You could also try extending the fermentation time. Some studies have shown a 40% decrease in caffeine after three weeks, but other studies haven’t found a significant reduction.
Try quick steeping
Steep caffeinated tea bags for just 30 seconds before brewing kombucha to reduce the amount of caffeine in the finished product.
Water Kefir: A Caffeine-Free Alternative
If you want to avoid caffeine altogether, water kefir is another fermented drink you might consider. It’s made with water kefir grains instead of a SCOBY, but it’s similar to kombucha in many ways.
Water kefir is naturally caffeine-free, and it contains probiotics, which are believed to have many health benefits. It also ferments very quickly, usually in just 24-48 hours.
Final Thoughts
So, does kombucha need caffeine? Yes, it does, but usually not very much. The caffeine content is far less than you’d find in a cup of coffee or tea.
You can also control the caffeine content by brewing your kombucha with specific types of teas or by adjusting how long you brew it.
If you’re looking for a completely caffeine-free fermented drink, water kefir is an excellent alternative to kombucha.