Herbal teas are made by infusing herbs, spices, or other plant materials in hot water, which extracts their natural flavors and healthful compounds. Since plain herbal teas contain no calories, sugar, or other additives, they are often considered calorie-free beverages. However, some herbal tea varieties do contain a small number of calories that come from the plant materials used.
Do herbal teas contain calories?
Most plain herbal teas prepared with hot water contain minimal or no calories. Common calorie-free herbal tea varieties include chamomile, peppermint, rooibos, hibiscus, ginger, lemon, and green teas. The herbs, leaves, roots, seeds, or flowers used to make these teas have negligible calories.
However, some herbal tea blends contain additional ingredients like fruits, flowers, nuts, spices, or flavorings that add calories. High calorie ingredients to watch for in herbal teas include dried fruit, coconut flakes, nuts, chocolate, cinnamon, vanilla, and natural sweeteners like honey or agave nectar.
The number of calories in herbal teas with added ingredients depends on the specific amounts used in the tea blend. For example, an herbal tea with pieces of dried fruit may contain 30-50 calories per 8 ounce cup. Herbal chai tea lattes made with milk and sugar have around 100-150 calories. Read labels carefully or look up calorie counts to get accurate nutrition information.
Calories in common herbal tea varieties
Here are the approximate calories for 8 ounce servings of some popular herbal tea types:
- Plain or unflavored herbal teas (chamomile, hibiscus, peppermint, etc.) – 0-2 calories
- Chai tea made with water – 3-15 calories
- Fruit or herbal infusion blends (with dried fruit, rose hips, etc.) – 30-50 calories
- Chai latte with milk and sugar – 100-150 calories
As shown above, fruit and spice blends tend to be higher in calories, while plain herbal teas are virtually calorie-free. Always check the ingredients list or nutrition labels for prepared herbal teas, as calories can vary significantly between brands and varieties.
Reasons herbal teas may contain calories
There are a few reasons why some herbal teas have calories, while others don’t:
- Added fruits, nuts, spices, or sweeteners – Dried fruit, coconut, cinnamon, chocolate, honey, and other ingredients add flavor and calories.
- Milk or creamers – Milk, cream, soy or nut milks all contain calories and fat when added to tea.
- Natural sugars in herbs – Some herbs like licorice root and fennel seed contain small amounts of sugars.
- Starchy compounds in roots – Roots like ginger, ginseng, and dandelion contain starch-like compounds that provide 4-5 calories per teaspoon.
Pure herbal teas without added ingredients are nearly calorie-free. But those with extra flavors, milk, or sugar can range from 30 to over 150 calories per serving depending on the amounts.
Do herbal tea calories come from carbohydrates?
Most calories in herbal teas come from carbohydrates. Simple carbohydrates like sugar are added to many flavored and bottled herbal teas. Dried fruit and starchy compounds found in some herbs and roots also contribute carbohydrate calories.
For example, dried apple pieces contain 21 grams of carbohydrate per ounce, resulting in 84 calories. Fennel seed provides 2 grams of carbohydrate and 8 calories per teaspoon. Small amounts add up when blended into herbal tea mixtures.
However, plain herbal teas without added sugars, fruits, vegetables, dairy or significant amounts of roots contain negligible carbohydrates and calories. For example, peppermint tea is 99% water with minimal carbohydrate or calories.
Are herbal tea calories from fat or protein?
Herbal teas do not naturally contain fat or protein. Plain herbal teas without additions are fat-free and contain minimal protein.
However, some prepared herbal teas include ingredients like coconut milk, almond milk, or milk and creamers that add fat and protein calories. Read labels closely to identify added fats and proteins, which can increase calorie counts.
Do herbal teas have enough calories to break a fast?
Most plain herbal teas can be consumed during fasting periods, including intermittent fasting, without disrupting the fast. Herbal teas give you the flavor and hydration of tea without adding significant calories.
However, herbal teas with added ingredients may contain enough calories to technically break a fast. Fruit blends, chai tea with milk, and other higher calorie herbal teas may not be suitable for fasting. Limit herbal tea calories to less than 50 per serving to remain in a fasted state.
Ways to reduce calories in herbal tea
If you want to keep herbal tea calorie counts low, here are some tips:
- Choose plain, unflavored herbal teas without added fruits or spices
- Avoid pre-made tea lattes and bottled herbal teas with added sugars or honey
- Steep loose tea leaves instead of pre-bagged herbal tea blends which often have more calories
- Use hot water and avoid milk, creamers, or nut milks
- Flavor your tea naturally with slices of lemon, lime, or orange instead of sweeteners
- Read nutrition labels to compare calories and ingredients in different herbal tea products
Preparing herbal tea yourself with single ingredients like mint leaves, sliced ginger, or chamomile flowers allows you to control what goes in and keep calories negligible.
Healthiest low-calorie herbal tea options
Some of the healthiest low-calorie herbal tea options include:
- Peppermint – Improves digestion and alleviates nausea without any calories
- Chamomile – Calming and may promote sleep; no calories
- Hibiscus – Rich in antioxidants with vibrant flavor and almost no calories
- Rooibos – Naturally sweet taste but contains minimal calories
- Green tea – Powerful antioxidants; 2-3 calories per cup
- Ginger – Anti-inflammatory benefits; minimal calories when steeped in hot water
- Lemon – Bright citrus flavor that supports immunity with few calories
Sipping these herbal teas hot or cold allows you to reap their natural health benefits without worrying about excess calories. Always check the ingredients label for prepared herbal teas, as calories can vary significantly between brands.
Do herbal teas promote weight loss?
There is limited evidence that certain herbal teas may support weight loss. Since plain herbal teas are very low in calories, they can be part of an overall calorie-controlled diet for weight management.
Some specific herbs in teas may also have beneficial properties:
- Green tea – Contains compounds that may slightly boost metabolism and fat burning
- Peppermint – Helps control appetite and cravings when consumed before meals
- Ginseng – Linked to less fat absorption and improved metabolism in some studies
- Pu-erh – Fermented black tea may suppress fat absorption from foods
However, the weight loss effects of individual herbs are relatively small in most research. Drinking herbal tea can support weight loss as part of an overall healthy diet, but not produce significant weight loss on its own.
Should you count herbal tea calories?
Here are some tips on whether to count calories from herbal tea:
- Don’t worry about tracking calories for plain herbal teas – they are negligible.
- Count calories for any herbal teas with added fruits, nuts, spices, milk or sweeteners.
- Check labels or nutrition info for bottled herbal teas, chai tea lattes, and tea blends.
- Track calories if consuming herbal tea in large quantities throughout the day.
- Be extra diligent tracking calories if trying to achieve weight loss.
For most people, plain herbal teas don’t require calorie counting. But it’s smart to account for calories in teas with additions or that you drink frequently. Tracking calories consumed can help with weight management if desired.
Should you drink herbal tea for weight loss?
Here are some tips on using herbal tea for weight loss:
- Plain herbal teas can be an ultra low-calorie beverage option on a weight loss diet.
- Drinking herbal tea, especially before meals, may help control appetite.
- Replace high calorie beverages like coffee drinks, soda, or juice with herbal tea.
- Choose herbal varieties with potential metabolism and fat burning benefits like green tea or pu-erh tea.
- Brew herbal tea from loose leaves instead of pre-bagged blends to control calories.
- Avoid loading herbal tea with milk, cream or sugar.
- Track your herbal tea calories along with your full daily calorie intake.
Herbal tea can be a flavorful, low-calorie beverage to incorporate into a weight loss diet. But it should be combined with an overall healthy eating plan and active lifestyle for the best results.
Can herbal teas help you lose belly fat?
There is limited evidence that certain herbal teas may help reduce belly fat when combined with a balanced diet and exercise:
- Green tea – Contains catechins that may help burn abdominal fat when consumed regularly
- Peppermint – Some research shows it may help decrease abdominal obesity
- Black tea – Linked to less abdominal fat accumulation in multiple studies
- Ginger – May have mild fat-burning effects and reduce inflammation
Keep in mind that the impact of individual herbs for belly fat loss is small, and herbal tea alone won’t lead to major reductions. Targeted exercise for the abs along with an overall calorie deficit are required for significant fat loss.
Can you drink unlimited herbal tea on a diet?
It’s fine to drink unlimited amounts of plain, calorie-free herbal teas when trying to lose weight. Options like peppermint, chamomile, hibiscus, or lemon verbena provide hydration, antioxidant benefits, and delicious flavor without calories.
However, herbal teas with added fruits, nuts, spices, milk, cream or sugar should be consumed in moderation on a diet, since the calories can add up. Limit higher calorie herbal tea beverages to 1-2 servings per day to keep calorie intake under control.
Summary
Most plain herbal teas prepared with hot water contain minimal calories, making them a smart low-calorie drink option. However, some herbal tea blends or prepared drinks with additions like fruit, milk, and sugar contain extra calories that should be accounted for. Enjoy a wide variety of delicious calorie-free herbal teas to reap their health benefits without worrying about your waistline.
