Quick Answer
An 8-ounce serving of unsweetened brewed iced tea contains 0 grams of carbohydrates and 0 calories. Iced tea on its own has no carbs or calories unless sugar or other sweeteners are added. The caffeine content of iced tea can vary depending on the type and brewing method, but is typically less than a cup of coffee.
What Are Carbohydrates?
Carbohydrates, often referred to as carbs, are sugars, starches, and fiber found in fruits, vegetables, grains, and dairy products. The main types of carbs are:
- Sugars: Such as glucose, fructose, and sucrose. Found naturally in foods like fruit or added to foods and drinks.
- Starches: Long chains of glucose molecules found in foods like potatoes, rice, bread, and pasta.
- Fiber: Indigestible carbs like cellulose, inulin, and pectin. Found in plant foods.
When digested, carbs are broken down into glucose and used by the body for energy. Carbs are the main source of energy for the brain and central nervous system.
The Dietary Guidelines for Americans recommend that 45-65% of your daily calories come from carbs. On a 2000 calorie diet, this equates to about 225-325 grams of carbs per day.
However, not all carbs are created equal. It’s recommended to focus on eating whole, unprocessed carbs from foods like vegetables, fruits, whole grains, legumes, and dairy. Limit added sugars, refined grains, and heavily processed carbs.
Carbs in Sweetened vs. Unsweetened Tea
The main difference between sweetened and unsweetened iced tea is the carb and calorie content.
Sweetened iced tea contains added sugar, which significantly increases the carb and calorie content. A 12-ounce can of store-bought sweet tea can contain up to 44 grams of carbs and 165 calories.
Unsweetened iced tea is purely brewed tea leaves and water. Without any added sweeteners, it contains:
- 0 grams of carbs
- 0 grams of sugar
- 0 calories
So unsweetened iced tea itself does not contain any naturally-occurring carbs or calories. This makes it a great low-carb, low-calorie beverage choice.
Carb Content of Different Teas
All pure unsweetened teas, including black, green, white, and oolong, have no carbohydrates.
Herbal teas like chamomile, peppermint, and hibiscus contain no carbs unless flavored syrups or sweeteners are added.
The carb content can increase if fruits, veggies, spices, or other ingredients are infused into the tea. But an unsweetened fruit-infused tea would still be low in carbs.
Here are the carb counts for 8 ounces of some popular unsweetened iced tea varieties:
| Tea Type | Carbs (g) |
|---|---|
| Black tea | 0 |
| Green tea | 0 |
| White tea | 0 |
| Oolong tea | 0 |
| Chamomile tea | 0 |
| Hibiscus tea | 0 |
| Mint tea | 0 |
| Ginger tea | 0 |
| Fruit-infused tea | 0-2* |
*Slight variation based on type of fruit added.
As you can see, the carb content is consistently 0 grams for all plain teas. No need to worry about carbs when enjoying these unsweetened iced tea options.
Does Caffeine Impact Carb Count?
The caffeine content has no effect on the carb count of unsweetened tea.
Caffeine is a stimulant, not a carb. It does not contain glucose or any sugars that would impact the carbohydrate amount.
Here’s how the caffeine content compares in 8 ounces of various teas:
| Tea Type | Caffeine (mg) |
|---|---|
| Black tea | 25-48 |
| Green tea | 25-29 |
| White tea | 6-25 |
| Oolong tea | 12-55 |
| Chamomile tea | 0 |
| Hibiscus tea | 0 |
| Peppermint tea | 0 |
| Rooibos tea | 0 |
While caffeine amounts vary, the carb count stays consistent at 0g for all unsweetened types.
Does Brewing Method Change Carbs?
The carb content does not change based on different brewing methods.
Unsweetened iced tea made by steeping tea bags, cold brewing, or pouring hot brewed tea over ice will all have 0g carbs.
Brewing methods like sun tea, which involves steeping tea bags in cold water in the sun, also do not add any carbs.
As long as no sweeteners are added during or after brewing, the carb count remains at 0g per 8-ounce serving.
Adding Flavor Without Carbs
There are many ways to flavor and sweeten iced tea without adding carbohydrates:
- Fruit slices: Add wedges of lemon, lime, orange, or other fruits.
- Fresh herbs: Try basil, mint, or rosemary.
- Spices: Cinnamon sticks or grated ginger add flavor.
- Extracts: Vanilla, almond, coconut, or fruit extracts.
- Carb-free sweeteners: Monk fruit, stevia, erythritol, sucralose.
Get creative with combinations like blueberry and basil or peach and ginger iced tea. The options are endless for carb-free flavor.
Is Tea Keto-Friendly?
Unsweetened iced tea is keto-diet friendly, with 0 net carbs. It can help keto dieters stay hydrated while sticking to under 50 grams daily carb intake.
Avoid sweet teas with added sugars, honey, or artificial sweeteners that may contain hidden carbs.
Some low-carb sweetener options on keto include:
- Stevia
- Monk fruit
- Erythritol
But unsweetened is the lowest carb choice. Adding a squeeze of lemon can help naturally enhance the flavor.
Brewed coffee and water are also great low-carb drinks on keto. Variety helps combat keto flu symptoms like fatigue and dehydration.
Carb Count in Bottled Iced Teas
Store-bought bottled iced tea comes in both sweetened and unsweetened varieties. Check the nutrition labels closely for carb differences.
Sweetened bottled tea often contains high fructose corn syrup or cane sugar. An 8-ounce serving may have 15-30+ grams of added sugar and carbs.
Diet sweetened bottled tea uses artificial sweeteners, which may still contain a gram or two of carbs per serving.
Unsweetened bottled tea generally contains no carbs. Brewed Lipton pure leaf and Gold Peak real brewed teas have 0g carbs per 8oz serving.
Avoid presweetened bottled teas and make your own unsweetened version at home to control carb content.
Iced Tea Carb Count Per Serving Size
Here is the carb count for different serving sizes of unsweetened iced tea:
| Serving Size | Carbs (g) |
|---|---|
| 8 ounces (1 cup) | 0g |
| 12 ounces | 0g |
| 16 ounces (1 pint) | 0g |
| 20 ounces | 0g |
| 24 ounces | 0g |
| 32 ounces (1 quart) | 0g |
| 1 gallon | 0g |
Regardless of serving size, unsweetened iced tea contains zero carbs and can be enjoyed freely as part of a low-carb diet.
Making Your Own Low-Carb Iced Tea
It’s easy to make refreshing carb-free iced tea at home. Here is a simple recipe and directions:
Ingredients:
- 8 tea bags (black, green, herbal, or other flavor)
- 4 cups water
- Ice cubes
- Lemon wedges (optional)
- Fresh mint sprigs (optional)
Instructions:
- Boil 4 cups water in a pot or kettle.
- Remove from heat and steep 8 tea bags in the hot water for 5-7 minutes.
- Remove tea bags and discard.
- Pour the brewed tea into a pitcher filled with ice cubes.
- Add sliced lemons, mint, or other flavor if desired.
- Serve over ice and enjoy!
You can also cold brew iced tea by steeping tea bags in cold water overnight in the fridge.
Either hot brew or cold brew results in a crisp, refreshing drink without the carbs!
Health Benefits of Iced Tea
Enjoying unsweetened iced tea provides many potential health benefits beyond just hydration:
- Antioxidants: Tea contains polyphenols and catechins, which act as antioxidants that may help neutralize free radicals and reduce cellular damage.
- Anti-inflammatory effects: Compounds in tea may help lower inflammation, which is linked to chronic diseases.
- Improved brain function: The caffeine in tea boosts alertness, focus and memory.
- Heart health: Tea may improve blood pressure, cholesterol levels, and cardiovascular disease risk.
- Cancer prevention: Tea polyphenols show anticancer properties in lab studies and may protect cell DNA.
- Weight loss: Unsweetened tea can aid weight loss efforts as a zero-calorie beverage choice.
However, most research has focused on hot tea. More studies are needed on the potential health benefits of iced tea specifically. But both contain the same tea leaves prior to being chilled.
Overall, enjoy iced tea in moderation as part of a healthy diet and lifestyle. Avoid “sweet tea” high in added sugars and carbs for the best health benefits.
Common Questions
Is there any caffeine in unsweetened iced tea?
Yes, unsweetened iced tea contains caffeine from the tea leaves. Black tea has the most at 25-48mg per 8oz. Green and white teas contain less caffeine at 15-30mg per 8oz serving.
Do tea bags contain carbs or calories?
No, tea bags themselves are purely tea leaves and do not contain any carbs, calories, or nutritional value. The carb content comes only from adding sweeteners.
Is homemade or restaurant sweet tea higher in carbs?
Restaurant sweet tea tends to be higher in carbs and sugar. Most restaurants brew very concentrated sweet tea with plenty of sugar. Homemade sweet tea can have 30-50 grams of carbs per glass, while restaurant tea often has 60+ grams of carbs.
What is the shelf life of brewed iced tea?
Brewed tea will stay fresh in the fridge for up to 5 days. For longer shelf life up to 2-3 weeks, chilling the tea as soon as it’s brewed helps limit bacteria growth.
Is bottled tea or homemade tea healthier?
Homemade generally contains fewer preservatives and additives than bottled. However, you can find minimally processed bottled teas with clean ingredients. Opt for unsweetened varieties and check labels when buying bottled tea.
The Bottom Line
Enjoying unsweetened iced tea is a great way to stay hydrated and benefit from tea’s antioxidants without worrying about carbs. It can be consumed freely on both regular and ketogenic diets.
Avoid presweetened tea, and choose unsweetened brewed or bottled tea to limit carbs and sugar intake. Feel free to get creative with fruit and herb infusions for natural flavor with zero carbs added.
At the end of the day, unsweetened iced tea contains no carbs or calories — only refreshing tea flavor to sip on!
