Can I Drink Tea on a Keto Diet? The Complete Guide

December 8, 2025 •

4 min read

The ketogenic diet, a popular weight-loss strategy, has over 1.5 million followers worldwide. A common question for newcomers is: Can I drink tea on a keto diet? The simple answer is yes, as long as you know what to add—or, more importantly, what to leave out.

Quick Summary

Plain, unsweetened teas are keto-friendly, offering antioxidants and other benefits. Avoid high-sugar additions like honey or milk, opting for keto sweeteners or heavy cream instead.

Key Points

Plain Tea is Keto-Safe: Most unsweetened, brewed teas have negligible carbohydrates and are ideal for a ketogenic diet.
Avoid Sugary Additions: The main threat to ketosis comes from added sugars in pre-made teas and sweetened condiments like honey.
Opt for Keto Sweeteners: To sweeten your tea safely, use approved alternatives like stevia, erythritol, or monk fruit instead of sugar.
Choose Low-Carb Creamers: Instead of regular milk, use heavy cream or unsweetened almond/coconut milk to keep your tea low-carb.
Bulletproof Tea Boosts Fats: For a high-fat energy boost, blend your tea with MCT oil or butter for a keto-friendly 'Bulletproof' drink.
Beware of Bottled and Instant Teas: Commercially produced instant and bottled teas often contain hidden sugars that can break ketosis.
Herbal Teas are Excellent: Herbal infusions like peppermint or chamomile are typically carb-free and offer additional health benefits.

The Short Answer: Yes, But With Conditions

Plain, unsweetened tea is one of the most keto-friendly beverages available, alongside water and black coffee. The tea leaves themselves contain virtually no carbohydrates or calories. A standard cup of brewed black tea, for instance, has less than 1 gram of carbs. The danger to ketosis comes not from the tea itself, but from the popular additions and pre-made versions that are loaded with sugar and other high-carb ingredients. By being mindful of how you prepare your tea and what you add to it, you can enjoy this beverage regularly while staying in ketosis.

Keto-Friendly Tea Varieties

Most varieties of plain tea are perfectly acceptable on a ketogenic diet. This provides a wide range of flavors to choose from and helps ensure you stay hydrated, which is particularly important during the keto adaptation phase often called the 'keto flu'.

Black Tea: Rich in antioxidants and with a higher caffeine content than green tea, unsweetened black tea is a robust and classic choice.
Green Tea: Known for its potent antioxidants, including EGCG, green tea is celebrated for its fat-burning properties and its ability to boost metabolism, which aligns well with keto goals.
Matcha: A concentrated, powdered form of green tea, matcha is a keto powerhouse. Its high antioxidant content can enhance fat burning and provide sustained energy without the jitters associated with coffee.
White Tea: This is the least processed type of tea and is delicate in flavor. It contains minimal carbs and is rich in antioxidants.
Herbal Teas: Many herbal infusions are naturally carb-free and offer additional health benefits. Great options include chamomile (calming), peppermint (aids digestion), rooibos (antioxidant-rich), and hibiscus (high in Vitamin C).

How to Prepare Keto-Friendly Tea

The key to keeping your tea keto-compliant is controlling the add-ins. Simply brewing loose leaf or a tea bag in hot water creates a carb-free base. From there, you can customize your beverage without derailing your diet.

Sweeteners: Avoid sugar, honey, and maple syrup, all of which contain too many carbs. Instead, opt for keto-approved sweeteners such as:
- Stevia
- Erythritol
- Monk Fruit
- Allulose
Creamers: Regular milk contains lactose, a form of sugar, and can knock you out of ketosis if consumed regularly. Heavy cream, however, is a great high-fat, low-carb option. Unsweetened plant-based milks like almond milk, coconut milk, or macadamia nut milk are also excellent dairy-free choices.
Bulletproof Tea: For a satisfying, high-fat morning beverage, consider making a 'Bulletproof' tea. This involves blending your brewed tea with a source of healthy fat like MCT oil, coconut oil, or grass-fed butter. This provides energy and helps you stay satiated.

Teas and Ingredients to Avoid on Keto

Not all teas and tea products are created equal when it comes to a low-carb lifestyle. Many commercially produced items are full of hidden sugars that will quickly exceed your daily carb limit and stop fat burning.

Pre-sweetened iced teas: Store-bought iced teas are typically sugar-laden and must be avoided. A single 500ml bottle can contain over 20g of carbohydrates from sugar.
Instant tea powders: The convenience of instant tea comes at a cost, as these powders are often mixed with added sugars and artificial ingredients.
Commercial Chai Lattes: Your favorite coffee shop chai latte is almost guaranteed to be sweetened with high-sugar syrups and milk, making it a keto no-go.
Flavored tea bags with hidden sugars: Some tea bags with fruit or spice flavorings can contain small amounts of carbs. Always check the ingredients list to be safe, especially if a blend contains dried fruits.
Bubble Tea: With its sugary syrups and tapioca pearls, bubble tea is a carbohydrate bomb that will immediately end ketosis.

Comparison of Keto-Friendly vs. High-Carb Teas

To illustrate the difference, here's a quick comparison of common tea choices and their keto compatibility.


Tea Choice	Keto-Friendly?	Typical Carbs/Serving	Reason
Plain Brewed Tea	Yes	< 1g	No added sugar; excellent base for keto.
Bulletproof Tea	Yes	< 1g (before additions)	High in healthy fats from butter or MCT oil, promoting ketosis.
Herbal Tea (Plain)	Yes	< 1g	Most are carb-free, naturally flavored from herbs.
Sweetened Iced Tea	No	20+g	Loaded with added sugar, which knocks you out of ketosis.
Bottled Iced Tea	No	Varies, often high	Contains hidden sugars and other non-keto additives.
Commercial Chai Latte	No	30+g	Made with high-carb milks and syrups.
Bubble Tea	No	40+g	Sugary drinks with high-carb tapioca pearls.

Conclusion

For anyone on a ketogenic diet, tea can be a fantastic and flavorful beverage option, offering hydration and a variety of health benefits from antioxidants and other compounds. The key is to stick to pure, unsweetened brewed teas and avoid any high-sugar additions. By using keto-approved sweeteners like stevia or monk fruit, and opting for heavy cream or unsweetened plant-based milks, you can enjoy a delicious cup without compromising your state of ketosis. By being selective about your tea choices and preparation methods, you can seamlessly incorporate tea into your low-carb lifestyle.

Visit Healthline for more on keto-friendly drink options.

Frequently Asked Questions

Adding regular milk can break ketosis, as milk contains lactose (milk sugar). It is best to use heavy cream or unsweetened keto-friendly alternatives like almond or coconut milk.

Yes, caffeinated teas like black tea, green tea, and matcha are fine for the keto diet. Caffeine can provide an energy boost and support metabolism.

The worst teas for a keto diet are those high in sugar, such as bottled sweetened iced tea, most commercial chai lattes, and bubble tea.

Yes, plain, unsweetened tea does not contain calories and will not break your fast. This makes it an ideal beverage to enjoy while fasting.

To make your tea creamy, add a splash of heavy whipping cream or unsweetened canned coconut milk. For an added fat boost, you can make a 'Bulletproof' tea by blending in MCT oil or grass-fed butter.

Most plain flavored tea bags are fine, but you should always check the ingredients. Avoid any tea bags that list dried fruits or added sugars, as these can add hidden carbs.

Drinking unsweetened tea, particularly green and matcha, provides antioxidants that can combat oxidative stress, boost metabolism, and aid in fat burning, which supports your keto goals.