Hard Kombucha Is Super Trendy, But Is It Actually Good for You? (2024)

Hard kombucha is a popular alcoholic beverage among some health-conscious drinkers due to its all-natural ingredients and gut-healthy probiotics. Hard kombucha has a similar alcohol by volume (ABV) to beer, hard seltzer, and wine.

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) advises no more than one alcoholic drink per day for women and two for men, so drinking hard kombucha daily is OK. Still, the NIAAA says that heavy drinking is more than eight and 15 alcoholic drinks a week for women and men, respectively, so be mindful of how much hard kombucha you drink.

Does hard kombucha offer up health benefits? Here, Health breaks down the basics of hard kombucha, including how it ranks nutritionally and whether you ought to make it your new happy hour order.

Kombucha is a fermented drink made from an active culture of bacteria and yeast, black or green tea, and sugar. The fermentation process that yields kombucha produces some alcohol naturally, but not enough for you to feel buzzed after drinking it.

Hard kombuchas differ from regular varieties in sugar, starter culture, and tea proportions. Hard kombuchas ferment for long periods so that more sugar converts to alcohol. As a result, the ABV content rises. Alcoholic beverages have an ABV that exceeds 0.5%.

Does Hard Kombucha Contain Probiotics?

One of the primary draws of regular kombucha is its probiotics. Kombucha contains strains of beneficial bacteria that promote gut health and support digestion. In contrast, it's unclear whether hard kombucha's alcohol content affects its probiotics.

"It's not guaranteed you'll be getting a significant amount of alive and helpful probiotics in hard kombucha,"Tracy Lockwood Beckerman, RD, a leading woman's health expert and author of "The Better Period Food Solution," toldHealth.

"Some companies have tested their products and have found that the probiotics cannot withstand a high ABV," said Beckerman. "Other companies believe their probiotics can stay intact at lower alcohol percentages."

There's a lack of research on the amount of gut-friendly probiotics in hard kombucha. Even then, experts are unsure how many probiotics actually end up in your gut and provide benefits,Lisa Moskovitz, RD, CEO of NY Nutrition Group and author of "The Core 3 Healthy Eating Plan," toldHealth.

The jury is out on whether probiotics in hard kombucha are effective. Still, alcohol can negatively affect gut health,Anna Brown, RDN, an integrative nutritionist and founder of Nutrition Squeezed, toldHealth.

"Alcohol can contribute to gut dysbiosis and decreased biodiversity [of the gut microbiome], regardless of the form consumed," said Brown. Gut dysbiosis happens if the microbes in your gut become imbalanced.

The probiotics in hard kombucha might not be potent. Still, hard kombucha may be a better choice than other alcoholic beverages.

"We do know that kombucha is brewed with natural ingredients like black or green tea and bacteria and yeast, which can provide a bevy of vitamins, minerals, and antioxidants that our body appreciates," said Beckerman.

Regular kombucha contains acids that may offer some benefits, like:

• Boosting the activity of antioxidants
• Enhancing digestion
• Increasing the nutritional value of food

"With alcoholic kombucha, you do still reap the benefits of the polyphenols and acids found in regular kombucha, including lactic, acetic, glucuronic, and butyric acids," added Brown.

Still, like other alcoholic beverages, hard kombucha contains "empty" calories.

"Hard kombucha cannot be categorized as a healthy choice because it is still considered alcohol," noted Beckerman.

Hard Kombucha vs. Other Alcoholic Beverages

The alcohol content of hard kombuchas is similar to that of beer, hard seltzers, and wine. Hard kombucha can range from 5% ABV to as much as 10% ABV, depending on the brand.

Here's how other alcoholic beverages compare:

• Beer: 5% ABV
• Hard seltzers: 6% ABV
• Wine: 12% ABV

Unlike beer, hard kombucha is typically free from barley and wheat. People with celiac disease or gluten intolerance may opt for hard kombucha for a similar look and taste, said Brown.

Calories

Hard kombucha has about 90–170 calories per can, depending on the brand. In comparison, a 12-ounce beer has about 150 calories, while some craft beers have as many as 350 calories. Popular hard seltzer brands generally have about 100 calories per can.

Like beer and wine, hard kombucha typically has fewer calories than some mixed drinks. For example, a piña colada can be upward of 500 calories.

Sugar

Hard kombucha has less sugar than cranberry juice and other mixers, but most varieties are not free from sweeteners.

"Hard kombucha creates alcohol by using sugar, so it makes sense that it has more sugar than some other alcoholic beverages," said Beckerman. Hard kombucha has between two and four grams of sugar or more, depending on the brand.

Some hard kombuchas are virtually sugar-free, though. Just check the label if you are in search of a low-sugar option.

"I would recommend [hard kombucha] as an alcoholic option over a sugary mixed drink like a piña colada," said Brown.

No alcoholic beverage will ever be a superfood, and hard kombucha is no exception.It's unclear whether gut-healthy probiotics are in hard kombucha. Like other alcoholic drinks, hard kombucha contains "empty" calories.

Of note: The alcohol content in hard kombucha can vary, like in beer or seltzers. Most hard kombuchas have an ABV similar to that of beer and wine, so you may feel the effects after just a can or two. The American Heart Association (AHA) advises no more than one drink per day for women and two for men.