Are Teas High in Sugar? Navigating Your Nutrition Diet

November 7, 2025 •

3 min read

According to a 2025 study in Frontiers in Nutrition, drinking unsweetened tea is associated with a lower risk of all-cause mortality, while the addition of sugar or sweeteners may dampen these health benefits. This stark finding raises an important question for those conscious of their health and daily sugar intake: Are teas high in sugar?

Quick Summary

Pure, brewed tea is naturally low in sugar and calories, but sugar-sweetened versions, including many commercial iced teas, contain significant added sugar. High sugar intake negates health benefits and increases risks of weight gain and chronic diseases. Choosing unsweetened options or natural sweeteners is vital for health.

Key Points

Brewed Tea is Low in Sugar: Pure, unadulterated green, black, or herbal tea contains negligible amounts of sugar and calories.
Bottled Teas Are Sugar Bombs: Many ready-to-drink iced teas are loaded with added sugar, sometimes exceeding the sugar content of soda.
Homemade Sweet Tea is Not Exempt: The amount of sugar added to homemade tea can also be very high, depending on personal preference.
Added Sugar Negates Health Benefits: Studies suggest that the protective health benefits of tea, such as reducing mortality risk, are lessened when sugar is added.
Choose Unsweetened for Health: For a better nutrition diet, opt for unsweetened tea and use natural flavors like lemon or cinnamon instead of added sugar.

The Sweet Truth: Distinguishing Between Pure and Prepared Tea

When asking, "Are teas high in sugar?", the answer hinges on the type of tea and its preparation. Pure, freshly brewed black or green tea with water contains almost no sugar or calories. The transformation to a high-sugar beverage occurs with processing and added sweeteners. While brewed tea naturally contains minimal sugars and beneficial antioxidants, adding sugar, honey, or consuming pre-bottled versions drastically alters its nutritional profile. For a healthy nutrition diet, recognizing this difference is crucial.

The Problem with Processed and Bottled Teas

Many commercial bottled and iced teas contain surprisingly high sugar levels due to manufacturers adding large quantities to cater to consumer preferences for sweetness. A 16-ounce bottle of sweetened iced tea can have up to 31 grams of added sugar, potentially exceeding recommended daily limits. Examples include some AriZona Iced Tea varieties with over 40 grams of sugar and Snapple Lemon Iced Tea with around 23 grams. Even some kombuchas, despite their health halo, can contain over 20 grams of sugar per bottle. Regular consumption of these can contribute to weight gain and increased risk of type 2 diabetes and metabolic issues. Therefore, checking labels is essential.

The Sugar Trap in Homemade Sweet Tea

Homemade tea can also be high in sugar, especially traditional Southern sweet tea recipes that use significant amounts, potentially up to 1.5 cups of sugar per gallon. Adding just two teaspoons of sugar (about 16 calories per teaspoon) to daily cups of tea adds up, hindering weight management and negating tea's health benefits. Health guidelines, such as the WHO's recommendation of limiting added sugar to less than 10% of daily calories (25-50 grams), are easily surpassed with sweetened beverages.

Navigating Sugar in Your Diet: Making Smarter Tea Choices

For a healthier nutrition diet, prioritize unsweetened tea or brew your own to control sugar content. Opt for bottled teas explicitly labeled "unsweetened". High-quality, minimally processed white or green teas can offer natural sweetness. Enhance flavor without sugar using lemon, mint, or cinnamon.

Comparison of Tea Sugar Content


Beverage Type	Sugar Content (per 8-ounce serving)	Health Implications
Pure Brewed Tea	0g (trace amounts of inherent sugar)	Rich in antioxidants, associated with lower risk of chronic disease, hydrating.
Homemade Sweet Tea	Highly variable; can contain ~4 teaspoons of added sugar or more	Adds significant calories and sugar. High consumption is linked to weight gain and diabetes risk.
Commercial Iced Tea	20-40+ grams of added sugar	Offers empty calories; high sugar load can increase risk for obesity, heart disease, and diabetes.
Flavored Herbal Tea (Brewed)	Generally 0g, unless sweetened during preparation	Excellent, caffeine-free, and sugar-free hydration. Can offer health benefits based on ingredients.

Conclusion

In summary, while pure brewed tea is not high in sugar, many commercial and sweetened versions are. For a nutrition diet, choosing unsweetened or naturally flavored teas allows you to enjoy tea's benefits without excessive added sugar. Making mindful tea choices supports overall health.

For more comprehensive information on tea consumption and mortality risk, a study published in Frontiers in Nutrition provides further insight into the protective effects of unsweetened tea versus sweetened alternatives.(https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1649279/full)

Frequently Asked Questions

Not necessarily. While some iced teas may contain fewer calories or more natural ingredients than soda, many commercial brands still have very high levels of added sugar. Always check the nutrition label, as the sugar content can be comparable to or even higher than some sodas.

Excessive sugar in tea adds empty calories to your diet, which can contribute to weight gain, an increased risk of type 2 diabetes, and other health issues. It also diminishes the antioxidant benefits found naturally in tea.

Plain green tea has almost no sugar or calories. Any sugar present would be from sweeteners added during preparation or manufacturing in processed green tea products.

You can use natural flavor enhancers like a squeeze of lemon juice, a cinnamon stick, or fresh mint leaves. Other options include natural sweeteners like stevia, but be mindful of potential side effects or aftertastes.

Most tea bags and loose-leaf teas contain only dried tea leaves and are sugar-free. However, some fruity or flavored varieties may contain small amounts of natural fruit sugar or added caramel pieces, so it is best to check the ingredients if you are concerned.

While honey is often perceived as healthier, it still contains sugar and calories. For example, one tablespoon of honey contains approximately 64 calories. While it has some trace nutrients, it should still be used in moderation.

Drinking unsweetened tea can support weight loss efforts, mainly by replacing high-calorie, sugary beverages. Its low caloric content helps reduce overall daily calorie intake, but it is not a magic solution on its own.