Can I Drink Tea and Stay in Ketosis?

November 12, 2025 •

3 min read

According to nutrition experts, a cup of pure, unsweetened tea contains negligible calories and carbs, making it a viable option for a ketogenic diet. If you've been asking, "can I drink tea and stay in ketosis?", the answer is a resounding yes—with some important conditions regarding additives.

Quick Summary

Pure, unsweetened tea is a keto-friendly beverage, but staying in ketosis depends on avoiding high-carb, sugary additions like milk and honey. This article details which teas are safe and how to prepare them to support your low-carb, high-fat diet.

Key Points

Plain Tea is Keto-Friendly: Pure, unsweetened teas like black, green, and herbal varieties contain negligible carbohydrates and calories.
Additives Matter Most: The biggest threat to ketosis comes from sugary and high-carb additions, not the tea itself.
Avoid Sugars and Syrups: Steer clear of table sugar, honey, maple syrup, and sweetened syrups, as they will break ketosis.
Swap Traditional Milk: Replace cow's milk with low-carb, high-fat alternatives such as heavy cream, unsweetened almond milk, or coconut milk.
Make Your Own Iced Tea: Avoid store-bought sweetened iced teas by brewing your own at home and using a keto-approved sweetener.
Check Herbal Tea Labels: Be aware of hidden carbs in some herbal teas that contain dried fruit pieces or added sweeteners.
Consider Bulletproof Tea: For a fat-fueled energy boost, try adding MCT oil or grass-fed butter to your tea.

The Core Principle: Plain Tea is Your Keto Friend

To understand whether you can drink tea and stay in ketosis, you must first grasp the core principle of tea itself. Pure tea, in its most natural form, is simply an infusion of leaves from the Camellia sinensis plant in water. Black, green, white, and oolong teas all come from this plant and are naturally low in carbohydrates. An average 8-ounce cup contains less than 1 gram of net carbs, which is well within the daily limits for maintaining ketosis. The issue arises when ingredients are added that contain sugar and carbohydrates, which can quickly disrupt your metabolic state.

Keto-Friendly Tea Varieties

Many types of tea are excellent choices for a keto diet, provided they are consumed without high-carb additions. By prioritizing these options, you can enjoy a variety of flavors while remaining in ketosis.

Green Tea: This is one of the most celebrated options for keto dieters. Rich in antioxidants like EGCG, green tea is known to support fat-burning and boost metabolism, aligning perfectly with ketogenic goals.
Black Tea: A bold, robust choice that is also naturally sugar- and carb-free. Its slightly higher caffeine content provides an energy boost that can help counteract the fatigue often experienced during keto induction.
Herbal Teas: These infusions, made from various flowers, leaves, and herbs, offer a wide range of flavors with virtually no carbs. Examples include chamomile, peppermint, ginger, and rooibos tea. Always check labels to ensure no dried fruit or sugars have been added.
White Tea: The least processed of the Camellia sinensis family, white tea is delicate in flavor and rich in antioxidants. Like other pure teas, it is carb-free and perfect for keto.

The Additives That Break Ketosis

While the tea itself is safe, the way you prepare it is critical. Many popular additions are loaded with carbohydrates and will immediately kick you out of ketosis.

Sugar and Honey: These are obvious non-starters. Both are pure carbohydrates and are strictly forbidden on a ketogenic diet. This includes traditional sweet tea, which relies heavily on sugar.
Standard Milk: Cow's milk contains lactose, which is a type of milk sugar. A single cup of whole milk can contain up to 13 grams of carbs, making it a poor choice for keto.
Sweetened Creamers: Most store-bought creamers are packed with sugar and unhealthy additives. Always read the nutrition label and avoid these products.
Bottled Iced Teas: Pre-made and bottled iced teas are almost always sweetened with high-fructose corn syrup or sugar. They should be avoided entirely.

How to Prepare Keto-Friendly Tea

To make your tea both delicious and keto-compliant, use these simple, low-carb alternatives for flavoring and creaminess.

Sweeteners: Opt for keto-approved sweeteners that do not contain carbohydrates. Examples include stevia, monk fruit, and erythritol.
Creamers: For a creamy texture, choose unsweetened options like almond milk, coconut milk, or heavy whipping cream. Heavy cream is a favorite because it adds healthy fats without significant carbs.
Flavorings: Enhance your tea with natural, zero-carb ingredients. Add a squeeze of lemon or lime juice, a sprig of fresh mint, or a dash of cinnamon or vanilla extract.
Bulletproof Tea: For an energy-boosting, high-fat version, try bulletproof tea. Blend your brewed tea with MCT oil or grass-fed butter to increase your fat intake and support ketosis.

Comparison of Keto-Friendly vs. Keto-Unfriendly Tea Additions


Additive Type	Keto-Friendly Option	Carbohydrate Impact	Keto-Unfriendly Option	Carbohydrate Impact
Sweetener	Stevia, Monk Fruit, Erythritol	Negligible carbs	Table Sugar, Honey, Maple Syrup	High carb, contains sugar
Creamer	Heavy Cream, Unsweetened Almond Milk, Coconut Milk	Low carb, adds fat	Cow's Milk, Sweetened Creamer	High carb, contains lactose and sugar
Flavor	Lemon Juice, Mint Leaves, Cinnamon Sticks	Negligible carbs	Sweetened Syrups, Fruit Juices	High carb, sugary
Beverage	Homemade unsweetened iced tea	Zero to low carb	Store-bought sweetened iced tea	High carb, contains added sugar

Conclusion: Savoring Tea on Your Keto Journey

In conclusion, you can most certainly drink tea and stay in ketosis. The key is to be mindful of what you add to your cup. By choosing pure, unsweetened tea and opting for keto-friendly additions like heavy cream and monk fruit sweetener, you can enjoy a comforting and beneficial beverage. Always avoid pre-made and sugary options that can easily sabotage your low-carb efforts. With a little awareness, tea can be a flavorful and welcome part of your ketogenic lifestyle.

Frequently Asked Questions

Yes, black tea is perfectly fine for a keto diet, as long as you drink it unsweetened. It contains virtually no carbohydrates and is rich in antioxidants.

Yes, green tea is an excellent choice for ketosis. It is naturally low-carb and contains catechins like EGCG, which can help boost metabolism and fat burning.

You should not add regular cow's milk to your tea on keto due to its high lactose (milk sugar) content. Instead, use heavy whipping cream, unsweetened almond milk, or unsweetened coconut milk.

Safe sweeteners for keto include plant-based extracts like stevia and monk fruit, as well as sugar alcohols like erythritol.

Plain flavored teas are generally safe, but you must check the label to ensure they do not contain hidden sugars or candied fruit. Avoid pre-packaged, instant, or bottled sweetened versions.

Yes, bulletproof tea is a popular high-fat option on keto. It is made by blending brewed tea with grass-fed butter or MCT oil to provide sustained energy and support ketosis.

An 8-ounce cup of pure, unsweetened tea contains a negligible amount of carbohydrates, typically less than 1 gram.