Are all teas carb free? The definitive guide to carbs in your cup

November 6, 2025 •

4 min read

According to nutritional data, a plain, 8-ounce cup of brewed black or green tea contains less than 1 gram of carbohydrates, which is considered negligible. However, the assumption that all teas are carb free is a common misconception, as the carbohydrate content can vary dramatically depending on the type of tea and any added ingredients.

Quick Summary

This guide breaks down the carbohydrate content of different teas, explaining why plain brewed tea is keto-friendly while sweetened, milk-based, or fruit-infused versions can be high in carbs. It covers how to enjoy tea on low-carb diets and reveals which popular drinks might surprisingly high carb counts.

Key Points

Plain Tea is Carb-Free: Unsweetened brewed black, green, white, and oolong teas contain virtually no carbohydrates.
Add-Ins Add Carbs: Adding milk, sugar, and sweetened syrups to your tea drastically increases its carb content.
Herbal Teas Vary: Most pure herbal teas like chamomile and peppermint are carb-free, but those with dried fruit or sweet flavors may contain a few grams of carbs.
Hidden Carbs in Commercial Drinks: Bottled iced teas, chai lattes, and bubble teas are often high in sugar and should be avoided on a low-carb diet.
Keto-Friendly Options Exist: For low-carb diets, use plain tea, keto-friendly sweeteners like stevia, and unsweetened milk alternatives.
Watch Out for Syrups and Fruits: Flavoring agents and dried fruit pieces found in some commercial teas are common sources of hidden carbohydrates.

The Truth About Plain Tea and Carbs

Plain, unsweetened tea made from the Camellia sinensis plant, which includes black, green, white, and oolong tea, is almost entirely carb-free. The brewing process involves steeping dried leaves in water, which extracts flavors, antioxidants, and trace minerals, but very few macronutrients like carbohydrates, fats, or proteins.

Black Tea: Brewed black tea contains essentially 0 grams of carbohydrates per cup.
Green Tea: Like its black tea counterpart, plain green tea is a carb-free choice, making it perfect for a ketogenic diet.
White Tea: This minimally processed tea also has negligible carb content.
Oolong Tea: Falls between green and black tea in processing and also has a negligible carbohydrate count.

The Carb Culprits: Sweeteners and Add-Ins

The carb count of your tea can skyrocket the moment you introduce additional ingredients. Many popular tea beverages, especially those from cafes and bottled brands, are loaded with hidden sugars and other high-carb components.

Sugar and Syrups: A single teaspoon of sugar can add around 4 grams of carbohydrates. Syrups used in lattes and iced teas are even more concentrated sources of sugar.
Milk and Creamers: Standard dairy milk contains natural sugars (lactose), adding carbs. For example, a chai latte made with sweetened milk can contain over 30 grams of carbohydrates. Unsweetened almond or coconut milk are lower-carb alternatives.
Dried and Candied Fruit: Some flavored tea bags or loose-leaf blends include pieces of dried fruit, which contain natural sugars. While the amount that steeps into your cup is usually minimal, it's worth noting. Ready-to-drink fruit-flavored teas can contain 20+ grams of carbs.

Herbal Teas: Check the Ingredients

Herbal teas, or tisanes, are not made from the Camellia sinensis plant but from infusions of other plant parts like flowers, roots, or fruits. While many are carb-free, their content depends entirely on the ingredients.

Carb-free options: Peppermint, chamomile, and rooibos are examples of herbal teas that are typically carb-free.
Potential carb sources: Teas blended with dried fruit, rose hips, or other naturally sweet ingredients can contain a small amount of carbohydrates. For instance, some hibiscus teas have trace amounts of natural sugars.

Herbal Tea Carb Content at a Glance

To understand the nuances, consider these examples:

Chamomile Tea: Typically, plain brewed chamomile is virtually carb-free. A single cup has less than 0.5g of carbs.
Peppermint Tea: Similar to chamomile, plain peppermint tea has a negligible carb count.
Hibiscus Tea: The carb content varies. Plain hibiscus tea can be low-carb, but store-bought versions or those with added fruit can increase the carb count.

Comparison Table: Tea Carbs with Common Add-Ins


Beverage	Carbohydrate Content (per cup)	Notes
Plain Brewed Tea (Black, Green)	~0g	Made by steeping leaves in hot water.
Black Tea with Milk & Sugar	10-15g	The milk and sugar significantly increase carbs.
Chai Latte (Cafe Version)	30g+	Highly sweetened with syrups and milk.
Bottled Flavored Iced Tea	20g+	Contains added sugars and syrups.
Bubble Tea	40g+	Includes sweetened milk and tapioca pearls.
Herbal Tea (Plain)	0-2g	Depends on ingredients; fruit pieces can add carbs.
Kombucha	2-15g	Carb content varies based on fermentation and added sugars.

Making Your Tea Carb-Friendly

For those on a ketogenic or low-carb diet, enjoying tea requires mindful preparation. The key is to control what goes into your cup.

Tips for Low-Carb Tea

Brew it Plain: Start with unsweetened tea leaves or bags and hot water. This is the simplest way to ensure a carb-free base.
Use Keto-Friendly Sweeteners: If you prefer a sweet taste, use zero-calorie, zero-carb sweeteners like stevia, erythritol, or monk fruit.
Choose Low-Carb Milk Alternatives: Opt for unsweetened almond, coconut, or soy milk over dairy milk. Always check the label for added sugars.
Add Natural Flavorings: Instead of high-carb fruits, flavor your tea with a squeeze of lemon juice, fresh mint leaves, or a dash of cinnamon.
Be Cautious with Kombucha: If you choose kombucha, read the label carefully. Many brands contain high amounts of sugar from added fruit juices.

Conclusion

While the base of almost all teas—plain, brewed leaves—is virtually carb-free, the belief that all tea is carb-free is a myth. The carbohydrate count is determined by what is added to the tea, such as sugar, syrups, milk, or certain fruits. By choosing plain tea or using keto-friendly additives, individuals on low-carb diets can enjoy a wide variety of delicious and healthy tea options without disrupting their dietary goals. The lesson is simple: read labels, ask questions, and remember that pure tea is the best path to a carb-free cup.

What are all teas carb free?

No, not all teas are carb free. Plain, brewed teas like black, green, and herbal varieties contain negligible carbohydrates, but the addition of sugar, honey, milk, or sweetened syrups can add significant carbs to your drink.

Frequently Asked Questions

Yes, plain black tea that is unsweetened and brewed with just water is virtually carb-free, containing 0 grams of carbohydrates per cup.

No, unsweetened green tea has zero carbs, making it an excellent choice for low-carb and ketogenic diets. Any carbs would come from added ingredients.

The carb count for a chai latte varies, but sweetened versions from cafes can contain 30 grams or more of carbohydrates per cup due to milk and sweeteners.

Yes, you can have tea on a keto diet, provided you drink it plain or use keto-friendly additions like zero-calorie sweeteners or unsweetened almond milk. Avoid sugar and sweetened syrups.

Flavored teas may not be carb-free. The carb content depends on the flavoring source; if it comes from dried fruit, fruit juices, or added sugars, it will contain carbohydrates.

Bubble tea typically has a very high carb count, often over 40 grams per serving. This is due to the sweetened milk and sugary tapioca pearls.

To sweeten your tea without adding carbs, use zero-calorie sweeteners like stevia, erythritol, or monk fruit. For a dairy-like creaminess, opt for unsweetened almond or coconut milk.