Can herbal tea kick you out of ketosis? The definitive guide

December 17, 2025 •

4 min read

Plain, unsweetened tea contains a negligible number of carbohydrates, typically less than 1 gram per cup. Given this, can herbal tea kick you out of ketosis, or are there hidden dangers for those on a ketogenic diet?

Quick Summary

Pure herbal tea is a great beverage for a ketogenic diet, as it is virtually carb-free. The risk of breaking ketosis comes from sugary additions like honey, syrups, and sweetened milks, not the tea itself. Careful selection of ingredients is essential.

Key Points

Plain is Safe: Unsweetened, pure herbal tea contains minimal to zero carbohydrates and will not break ketosis.
Watch for Additives: Sugars, syrups, and honey are the main culprits that can kick you out of ketosis, so avoid adding them to your tea.
Check Labels: Premade bottled teas, instant mixes, and blends with dried fruit can contain hidden sugars and should be checked carefully.
Use Keto Sweeteners: If you need sweetness, use keto-approved alternatives like stevia, monk fruit, or erythritol.
Choose Your Creamer Wisely: Heavy cream or unsweetened plant-based milks like almond or coconut are safe options, unlike regular cow's milk.
Enjoy Flavor Enhancers: Ingredients like lemon juice, fresh mint, or cinnamon can add flavor to your tea without adding carbs.
Herbal Benefits Complement Keto: Teas can help with hydration, provide antioxidants, and assist with blood sugar regulation, supporting your keto journey.

The Basics: Herbal Infusions vs. True Tea

Before diving into the carb content, it's helpful to understand the distinction between herbal tea and traditional tea. True teas, such as green, black, oolong, and white, are all derived from the leaves of the Camellia sinensis plant. Herbal teas, or 'tisanes,' are infusions made from dried flowers, herbs, spices, or fruits, with chamomile, peppermint, and ginger being popular examples. For keto dieters, this distinction is less important than the preparation methods and added ingredients, as both unsweetened versions are generally carb-free.

What Really Determines if a Tea is Keto-Friendly?

The potential of tea to disrupt ketosis is not inherent in the brewed herbs themselves, but in the additions. A cup of plain, unsweetened herbal tea has little to no nutritional impact on your carb count. It's essentially flavored water. The primary concern comes from external factors, which can quickly turn a keto-safe drink into a sugar bomb. Understanding these pitfalls is crucial for staying in a fat-burning state.

The Keto Pitfalls: Additives to Avoid

Sugar and Sugary Sweeteners: This is the most obvious offender. Adding table sugar, honey, agave syrup, or maple syrup will load your tea with carbohydrates and immediately spike your blood sugar, kicking you out of ketosis.
Milk: A splash of cow's milk can add several grams of carbs, and frequent use can accumulate over time. A cup of whole milk has almost 13 grams of carbs.
Premade and Bottled Teas: Many store-bought iced teas and tea mixes are sweetened with high-fructose corn syrup or other sugars. Bubble tea, for instance, contains sweetened milk and high-carb tapioca pearls. Always check the nutrition label for carb counts.
Dried Fruit Pieces: Some herbal tea blends include pieces of dried or candied fruit for flavor. While the amount of sugar leached into a single cup is often minimal, these can still add carbs and are best avoided, especially in large quantities.

How to Make Your Herbal Tea Keto-Friendly

For those who prefer a sweeter or creamier tea, there are many keto-compliant alternatives that won't compromise your diet.

Keto-Friendly Sweeteners: Use sugar substitutes like stevia, monk fruit extract, erythritol, or xylitol, which have little to no impact on blood sugar.
Unsweetened Plant-Based Milks: Opt for unsweetened almond milk, coconut milk, or macadamia nut milk instead of dairy milk for a creamy texture.
Heavy Cream: A tablespoon of heavy cream has less than one gram of carbs and provides the extra fat necessary for a ketogenic diet.
Flavor Enhancers: Add a squeeze of lemon or lime, fresh mint leaves, or a dash of cinnamon or ginger for flavor without adding carbs.

Comparison Table: Keto-Friendly vs. Non-Keto Tea


Feature	Keto-Friendly Tea	Not Keto-Friendly Tea
Carbohydrates	Minimal, often <1g per serving	High, especially with additives
Sweeteners	Stevia, Monk Fruit, Erythritol	Sugar, Honey, Syrups, Agave
Milk/Creamer	Heavy cream, unsweetened almond/coconut milk	Regular dairy milk, sweetened creamers
Flavoring	Fresh herbs, lemon slices, spices	Dried/candied fruit pieces, high-carb flavorings
Commercial Products	Plain tea bags, unsweetened sparkling waters	Bottled iced teas, bubble tea, sugary instant mixes

Health Benefits of Herbal Tea on Keto

Staying hydrated is important on any diet, and herbal teas offer a flavorful, carb-free way to meet your fluid goals. Beyond hydration, many herbal teas offer additional health benefits that can complement a keto lifestyle:

Improved Hydration: The ketogenic diet is a diuretic, meaning it can cause you to lose fluids and electrolytes. Drinking unsweetened teas helps replenish lost water.
Antioxidants: Many herbal and true teas contain antioxidants that help protect against inflammation and cellular damage. Green tea is particularly rich in the antioxidant EGCG.
Blood Sugar Regulation: Certain herbal teas, such as cinnamon tea and chamomile tea, have shown potential in improving insulin sensitivity and blood sugar levels, which is highly beneficial for those managing ketosis.
Metabolism Boost: Green tea and other teas with caffeine can provide a slight metabolism boost, aiding in the fat-burning process of ketosis.
Digestive Health: Teas like ginger and peppermint can aid digestion and soothe stomach upset, common side effects during the initial keto transition.

Conclusion: The Final Verdict

In short, pure herbal tea will not kick you out of ketosis. The determining factor is the presence of added sugars, honey, high-carb milk, or other sweetening agents. By sticking to plain, unsweetened herbal tea and using keto-approved alternatives for flavoring and creaminess, you can enjoy this beverage without compromising your state of ketosis. Always check labels on commercial products and err on the side of making your own tea at home to maintain full control over your carbohydrate intake. For comprehensive information on keto-friendly foods and drinks, the resource at Healthline is a valuable guide.

Frequently Asked Questions

No, consuming herbal tea with added sugar, honey, or high-carb syrups will likely kick you out of ketosis. These sweeteners significantly increase your carbohydrate intake, disrupting the ketogenic state.

Many fruit-flavored herbal tea bags contain dried or candied fruit pieces. While the carb content in one teabag is often small, it's best to be cautious. For a zero-carb option, choose plain herbal teas and add a fresh lemon or lime slice for flavor.

You can use keto-friendly sweeteners such as stevia, monk fruit extract, or erythritol. These have little to no carbohydrates or calories and won't affect your blood sugar or ketosis.

Yes, pure mint tea is an excellent keto-friendly option. It is naturally carb-free and can aid with digestion, making it a great addition to your diet.

Yes, if you use regular dairy milk. A cup of cow's milk contains a significant amount of carbs (almost 13 grams). Use heavy cream or unsweetened plant-based milk alternatives like almond or coconut milk instead.

Most commercially prepared bottled iced teas are packed with sugar and should be avoided on a keto diet. Always check the nutrition label. Instead, brew your own iced herbal tea at home.

Yes. Green tea and cinnamon tea, for example, have been linked to improved insulin sensitivity and may help regulate blood sugar levels, which supports ketosis. Always choose unsweetened varieties.