Quick Answer
Most teas contain very little to no carbohydrates. Plain, brewed teas like black tea, green tea, white tea, oolong tea, and herbal teas have 0-1 grams of carbs per 8 ounce serving. The exceptions are chai tea, which can have 12+ grams of carbs from added milk and sugar, and boba milk tea, which has 26-69 grams of carbs from the tapioca pearls and sweetened milk. So in general, plain teas are very low in carbohydrates while flavored and sweetened teas are higher in carbs.
What are carbohydrates?
Carbohydrates, or carbs for short, are a type of macronutrient found in many foods. They are made up of carbon, hydrogen, and oxygen. The main types of carbs are:
- Sugars: Simple carbs like glucose, fructose, sucrose, lactose
- Starches: Long chains of glucose molecules found in foods like grains, legumes, and starchy vegetables
- Fiber: Indigestible carbs like cellulose, inulin, lignin
When you eat carbs, your body breaks them down into glucose, which is the main source of energy for cells in the body. Carbs are the body’s preferred energy source.
However, eating too many carbs can lead to high blood sugar, weight gain, and diabetes in some people. This is especially true of refined and sugary foods. Complex carbs like whole grains, fruits, and starchy vegetables are healthier carb choices.
Do different types of tea contain carbs?
Most plain teas contain very minimal amounts of carbohydrates:
Black tea
Plain, brewed black tea has 0 grams of carbs per 8 ounce serving. The caffeine content is typically around 25 milligrams.
Green tea
Plain, brewed green tea also has 0 grams of carbs per 8 ounce serving. It contains about 28 milligrams of caffeine.
White tea
Just like black and green tea, plain white tea contains 0 grams of carbs and the caffeine content is similar at around 28 milligrams per 8 ounces.
Oolong tea
Again, plain oolong tea has 0 grams of carbs. The caffeine content ranges from 12-55 milligrams depending on how long the tea is oxidized for.
Herbal tea
Most herbal teas (made from rooibos, chamomile, peppermint, etc) contain 0-1 grams of carbs per 8 ounce serving. They are naturally caffeine-free.
So in summary, plain leaf teas like black, green, white, oolong, and herbal have negligible amounts of carbohydrates. You would have to drink a very large amount of plain tea for the carbs to add up.
However, some more complex tea drinks do contain higher amounts of carbs:
Chai tea
A typical 8 ounce cup of chai tea contains around 12-15 grams of carbs. This is because chai is made with both tea leaves and spices like cardamom, cinnamon, ginger and cloves. It also typically contains added milk and sugar, which increases the carb content. But overall chai tea would be considered low-moderate in carbs.
Bubble tea
Bubble tea, also known as boba tea, is a sweet drink that contains tapioca pearls, milk, ice, sugar, and brewed black or green tea. An 8 ounce serving can contain 26-69 grams of carbs depending on the mix-ins and sweetness level. This high carb drink is essentially dessert!
Iced tea
Plain iced tea brewed from tea leaves contains 0 grams of carbs like hot tea. However, many commercially prepared bottled iced teas contain added sugars or flavorings, resulting in higher carb counts. For example, Nestea sweetened iced tea has 33 grams of carbs per 12 ounce bottle.
So in summary, flavored and sweetened teas contain more carbohydrates than plain brewed teas. But the tea leaves themselves contribute negligible carbs.
Do different types of tea affect blood sugar and weight loss?
Here is a summary of how different teas may impact blood sugar control and weight loss efforts:
Green tea
Green tea contains antioxidants called catechins including EGCG that may slightly reduce blood sugar levels. The caffeine in green tea may also slightly boost metabolism. Drinking plain green tea has been associated with reductions in body weight and waist circumference in several studies.
Black tea
Like green tea, black tea contains antioxidant compounds that may provide small benefits for blood sugar control and metabolism. Regular black tea consumption has been linked with lower diabetes risk.
Oolong tea
Oolong tea may enhance insulin activity and reduce blood plasma glucose. Drinking oolong tea may provide small benefits for blood sugar control and metabolism.
White tea
White tea has similar antioxidant properties to black and green teas. The polyphenols may provide benefits for regulating blood sugar. However, there is less research specifically on white tea.
Herbal tea
Some herbal teas like sage and chamomile may reduce hyperglycemia. But results are mixed. The effects also tend to be small. More research is needed on specific herbs.
So in summary, plain teas with little or no carbs like green, black, oolong, white, and herbal teas, may provide modest benefits for blood sugar control and metabolism. But the effects are not major.
Regularly substituting tea for high carb sugary beverages could help with managing blood sugar and weight though. Drinking tea alone without changes to diet and activity is unlikely to have a big impact.
What foods have carbs?
Many common foods contain carbohydrates. Here are some of the main high carb foods:
Grains
– Bread
– Pasta
– Rice
– Oats
– Quinoa
– Wheat
– Barley
Fruits
– Bananas
– Apples
– Grapes
– Mangos
– Cherries
– Peaches
Starchy vegetables
– Potatoes
– Corn
– Peas
– Winter squash
– Beans
Milk and yogurt
– Cow’s milk
– Soy milk
– Almond milk
– Greek yogurt
– Cottage cheese
Sweets and snacks
– Cookies
– Candies
– Chips
– Cereal
– Granola bars
Sugary drinks
– Soda
– Juice
– Sweet tea
– Sports drinks
So in summary, the main sources of carbohydrates are grains, fruits, starchy vegetables, dairy products, sweets/snacks, and sugary drinks. Breads, pastas, cereals, potatoes, etc. contain a high amount of carbs.
Do vegetables have carbs?
Yes, many vegetables do contain carbohydrates, though in varying amounts. Some examples:
High carb vegetables:
- Potatoes: 26g carbs in 1 medium potato
- Sweet potatoes: 23g in 1 medium sweet potato
- Corn: 21g in 1 cup kernels
- Peas: 21g in 1 cup peas
- Butternut squash: 18g in 1 cup cubed
Moderate carb vegetables:
- Carrots: 6g carbs in 1 medium carrot
- Tomatoes: 5g in 1 medium tomato
- Onions: 10g in 1 cup sliced
- Eggplant: 5g in 1 cup cubed
- Celery: 3g in 1 cup chopped
Lower carb vegetables:
- Broccoli: 6g carbs in 1 cup
- Cauliflower: 5g in 1 cup
- Spinach: 1g in 1 cup
- Asparagus: 3g in 1 cup
- Lettuce: 2g in 2 cups
- Cucumber: 4g in 1 cucumber
So most vegetables contain at least some carbs. But non-starchy veggies like leafy greens, broccoli, peppers, etc. are lower in carbs and can be part of a low carb diet. Starchy veggies like potatoes and corn are higher in carbs. Moderation is key for these.
Do fruits have carbs?
Yes, fruits do contain carbohydrates because they have natural sugars like fructose and glucose. But the amount of carbs varies by fruit. Some examples:
High carb fruits:
- Bananas: 27g in 1 medium banana
- Grapes: 28g in 1 cup
- Apples: 25g in 1 medium apple
- Mangos: 50g in 1 cup diced
- Pineapple: 21g in 1 cup chunks
Lower carb fruits:
- Blueberries: 21g in 1 cup
- Strawberries: 12g in 1 cup
- Raspberries: 15g in 1 cup
- Blackberries: 14g in 1 cup
- Watermelon: 11g in 1 cup diced
So most fruits are relatively high in carbs. But berries are a bit lower in comparison to other fruits. Avocados are also unusually low in carbs at just 3g per cup.
Overall fruits can be part of a healthy diet in moderation. Lower carb fruits like berries can be included on a low carb eating plan.
Do nuts and seeds have carbs?
Nuts and seeds do contain some carbohydrates. A 1 ounce (28g) serving of various nuts and seeds contains these carb amounts:
| Nut or Seed | Total Carbs |
|---|---|
| Almonds | 6g |
| Cashews | 9g |
| Pistachios | 8g |
| Walnuts | 4g |
| Pecans | 4g |
| Chia seeds | 12g |
| Flax seeds | 8g |
| Pumpkin seeds | 5g |
So while nuts and seeds do contain some carbohydrates, they are relatively low compared to other snacks. Nuts and seeds also provide healthy fats, protein, and fiber. They can be included in moderation in both regular and lower carb diets.
Do beans and lentils have carbs?
Yes, beans and lentils are relatively high in carbs because they fall into the legume family. Some examples:
- Black beans: 41g carbs in 1 cup cooked
- Kidney beans: 40g carbs in 1 cup cooked
- Garbanzo beans: 45g in 1 cup cooked
- Split peas: 40g in 1 cup cooked
- Lentils: 40g in 1 cup cooked
So beans and lentils can be part of a healthy diet, but portion size is important if you are monitoring your overall carb intake. About 1/2 cup portion of beans provides around 20g of carbohydrates. Rinsing canned beans helps reduce some of the carbs since you wash off the liquid.
Do dairy and cheese have carbs?
Dairy foods like milk, yogurt and cheese do contain some carbohydrates:
- Whole milk: 12g carbs in 1 cup
- 2% milk: 12g in 1 cup
- Plain yogurt: 17g in 1 cup
- Flavored yogurt: 30-40g in 6oz container
- Cheddar cheese: 1g per 1 oz
- Cottage cheese: 6g per 1/2 cup
The natural sugar lactose gives dairy products some carbohydrates. Cheese is lower in carbs because in the cheesemaking process, the whey containing most of the lactose is separated out.
So full-fat plain dairy like milk, yogurt and cheese can be incorporated into a low carb diet in moderation. But sweetened flavored yogurts and chocolate milk contain more added sugars and carbs.
Do eggs have carbs?
Eggs contain minimal carbohydrates with just 1g net carbs in a large egg. The white contains about 0.2g carbs while the yolk contains 0.6g carbs.
The trace carbs in eggs come from very small amounts of sugars. But for nutritional purposes, eggs are considered a zero carb food.
So eggs make the perfect low carb breakfast option. Omelets, hard boiled eggs, and egg scrambles can provide protein without spiking your blood sugar.
Conclusion
In summary, many foods contain carbohydrates, but in varying amounts. Plain teas contain negligible carbs, while sweetened teas, chai, and boba tea are higher in carbs. Breads, grains, fruits, starchy vegetables, beans, dairy, and sweets have more significant amounts of carbs.
To reduce carb intake, focus on healthy fats, proteins, non-starchy vegetables, nuts, seeds, eggs, full-fat dairy in moderation. Avoid sugary drinks and sweet treats. Consider a lower carb diet if managing diabetes or weight.
Drinking plain teas like green, black, white or herbal can provide antioxidants and hydration without significantly impacting carb intake. Pay attention to labels for flavored bottled teas with added sugars. Substitute plain tea for sugary beverages to reduce blood sugar spikes.
