Quick Answer
Unsweetened tea contains virtually no calories. A typical 8 ounce (240 ml) serving of plain brewed black, green, white, or oolong tea has fewer than 5 calories. The lack of added sugar, milk, cream, or other caloric mix-ins is what gives unsweetened tea its ultra low-calorie content.
What gives tea its calories?
The two main components of tea that contain calories are:
Caffeine
All true teas (black, green, white, oolong) naturally contain caffeine. Caffeine provides around 1-2 calories per 8 ounce (240 ml) serving. An average cup of tea contains around 47 mg of caffeine.
Carbohydrates
Tea leaves contain trace amounts of carbohydrates, which provide up to 4 calories per 8 ounce (240 ml) serving. Green tea tends to be highest in carbs, while black tea is lowest.
So in total, brewed unsweetened tea generally provides:
– 1-2 calories from caffeine
– Up to 4 calories from carbohydrates
Adding around 5 calories for an 8 ounce (240 ml) cup.
Do different types of tea have different calories?
The main types of tea – black, green, white, and oolong – all have very similar calorie contents when unsweetened.
Here is the calorie breakdown for an 8 ounce (240 ml) serving of each variety:
Black tea:
– 0 calories from fat
– 2 calories from caffeine
– 2 calories from carbohydrates
– Total = 4 calories
Green tea:
– 0 calories from fat
– 2 calories from caffeine
– 4 calories from carbohydrates
– Total = 6 calories
White tea:
– 0 calories from fat
– 1 calories from caffeine
– 2 calories from carbohydrates
– Total = 3 calories
Oolong tea:
– 0 calories from fat
– 2 calories from caffeine
– 3 calories from carbohydrates
– Total = 5 calories
So as you can see, the calorie differences are negligible. Unsweetened green tea has the most calories per serving among true teas, but with only 6 calories per cup, it’s still considered a zero calorie beverage.
Does adding milk or cream add calories?
Yes, adding caloric mixes like milk, cream, or dairy substitutes will add a significant amount of calories to your tea.
Here are the calorie counts for different add-ins:
Whole milk – 8 ounces (240 ml)
– 149 calories
– 8 grams fat
– 12 grams carbs
– 8 grams protein
2% milk – 8 ounces (240 ml)
– 122 calories
– 5 grams fat
– 12 grams carbs
– 8 grams protein
Skim milk – 8 ounces (240 ml)
– 86 calories
– 0 grams fat
– 12 grams carbs
– 8 grams protein
Cream (light) – 2 tablespoons (30 ml)
– 52 calories
– 5 grams fat
– 0.6 grams carbs
– 0.6 grams protein
Cream (heavy) – 2 tablespoons (30 ml)
– 102 calories
– 11 grams fat
– 0.6 grams carbs
– 0.6 grams protein
Non-dairy creamer – 2 tablespoons (30 ml)
– 25 calories
– 2.5 grams fat
– 0 grams carbs
– 0 grams protein
So you can see that just adding a couple tablespoons of cream or milk can add 50-150+ calories to your tea.
To keep the calorie content low, it’s best to enjoy unsweetened tea on its own or with just a splash of non-dairy milk.
Do tea sweeteners add calories?
Yes, adding table sugar or other caloric natural/artificial sweeteners will add calories to unsweetened tea.
Here are the calorie counts for common tea sweeteners:
White sugar – 1 teaspoon (5 ml)
– 16 calories
Brown sugar – 1 teaspoon (5 ml)
– 17 calories
Raw sugar – 1 teaspoon (5 ml)
– 15 calories
Maple syrup – 1 teaspoon (5 ml)
– 17 calories
Honey – 1 teaspoon (5 ml)
– 21 calories
Agave nectar – 1 teaspoon (5 ml)
– 20 calories
Stevia – 1 teaspoon (5 ml)
– 0 calories
So you can see that just a single teaspoon of sugar, honey, or other natural sweeteners adds 15-20+ calories to tea.
To keep calories low, use a non-caloric sweetener like stevia or monk fruit. Or gradually reduce the amount of sweetener you add to wean your taste buds off sweetness over time.
What about tea powders and chai tea?
Some instant tea powders and chai tea mixes contain added sugars and ingredients that boost the calorie content.
Here are the calories for 8 ounces (240 ml) of:
Instant black tea powder – 1 teaspoon
– 5 calories
Matcha green tea powder – 1 teaspoon
– 3 calories
Chai tea powder – 1 teaspoon
– 20-40 calories
Ready-to-drink chai latte – 8 ounces
– 100-150 calories
The wide range in calories for chai tea is due to differences in ingredients between brands. Check the nutrition label, as some chai mixes and lattes have added sugars and milks.
Plain instant tea powders have minimal calories, while matcha green tea powder is also low in calories and high in antioxidants. Just be aware of any added ingredients if buying pre-made chai drinks or sweetened powders.
What about iced tea and bottled tea drinks?
Many bottled and ready-to-drink iced tea products have added sugars or sweeteners that boost the calorie content.
Here are the calories for 8 ounces (240 ml) of:
Homemade iced tea – unsweetened
– 2-6 calories
Nestea – Sweetened
– 90 calories
Gold Peak – Sweet Tea
– 120 calories
Honest Tea – Just Green Tea
– 35 calories
Lipton – Diet Green Tea
– 0 calories
Snapple – Diet Peach Tea
– 10 calories
Again, unsweetened or diet iced tea options have minimal calories, while pre-made sweet tea and bottled tea drinks range from 35-120+ calories per serving depending on added sweeteners.
Can you burn calories by drinking tea?
Drinking unsweetened tea does not directly burn a significant number of calories.
However, certain compounds in tea may provide mild fat-burning effects by:
– Boosting metabolism – Compounds in green tea such as EGCG may slightly increase metabolism. But the effect is small, burning an estimated extra 75-100 calories per day
– Increasing fat breakdown – The caffeine in tea may help break down fat. But more research is needed to confirm this effect.
– Suppressing appetite – Compounds in green tea may help reduce appetite. This can lead to lower overall calorie intake.
So while tea itself won’t directly burn many calories, some of its compounds may provide mild fat-burning properties. The most important benefit is that unsweetened tea is an ultra low-calorie beverage that can replace high-calorie drinks.
What is the healthiest way to drink tea?
Here are some tips for getting the most health benefits out of your unsweetened tea:
– Drink it plain – Avoid adding cream, milk, or sweeteners high in sugar and calories. A splash of skim or non-dairy milk is OK.
– Try different varieties – Black, green, white, and oolong tea all provide unique antioxidants and compounds. Mix up your routine.
– Brew loose leaf tea – Loose teas tend to be higher quality and contain more antioxidants than tea bags.
– Don’t boil water – Boiling water can destroy some of the delicate compounds. Brew white and green tea at 175°F or lower. Black tea brews best at 195-205°F.
– Steep 3-5 minutes – Steeping too long can make tea bitter and release excessive caffeine. Follow steeping directions for each variety.
– Drink 2-4 cups daily – Most of the health benefits are seen when drinking 2 or more cups per day. 4-5 cups is optimal, but too much can cause side effects.
Summary
Unsweetened tea contains virtually no calories – generally 4-6 calories per 8 ounce serving. Even though tea leaves provide trace amounts of carbohydrates and caffeine, the calories are negligible. By avoiding added sugars and high-calorie mixes like milk and cream, you can enjoy the many types of delicious brewed tea guilt-free! Tea also provides a variety of potential health benefits, so drink up!
