Can I have a cup of tea on a keto diet? The Complete Guide

January 1, 2026 •

4 min read

According to research, black tea contains less than 1 gram of carbohydrates per serving, making the simple answer to 'can I have a cup of tea on a keto diet?' a resounding yes. The key, however, lies in how you prepare it and what you add to your cup.

Quick Summary

Pure, unsweetened teas are a perfectly keto-friendly beverage. The challenge is ensuring any milk or sweeteners used are low-carb to prevent kicking your body out of ketosis.

Key Points

Plain Tea is Keto: Unsweetened black, green, white, and herbal teas contain virtually zero carbs and are safe for the keto diet.
Avoid Sugar and Honey: Traditional sweeteners are high in carbs and must be replaced with zero-calorie, keto-approved alternatives like stevia or monk fruit.
Choose Low-Carb Milk: Swap regular cow's milk for heavy cream or unsweetened nut milks (almond, coconut) to keep your carb count low.
Boost with Healthy Fats: Add MCT oil or grass-fed butter to your tea for a 'Bulletproof' version that provides sustained energy and supports ketosis.
Check Labels Carefully: Pre-packaged and bottled teas often contain hidden sugars and high-carb ingredients that can sabotage your diet.
Enjoy Herbal Infusions: Herbal teas like chamomile, peppermint, and hibiscus are naturally carb-free and offer a variety of flavors and health benefits.
Green Tea Benefits: For extra health benefits, opt for green tea or matcha, which can boost metabolism and provide antioxidant support on your keto journey.

The Simple Answer: Yes, But With Caveats

At its core, tea—derived from the leaves of the Camellia sinensis plant—is a naturally carb-free and calorie-free beverage. This includes classic types like black, green, white, and oolong tea. The potential for trouble arises when you add ingredients that are high in sugar and carbohydrates, which can quickly disrupt your state of ketosis.

For instance, adding a single teaspoon of sugar introduces approximately 4 grams of carbs, and a splash of regular milk adds more. Traditional milk teas, sweet teas, and most pre-bottled iced teas are laden with these forbidden ingredients and should be avoided. With careful ingredient selection, however, your daily cup of tea can remain a comforting, satisfying, and beneficial part of your keto lifestyle.

Keto-Friendly Tea Options

Fortunately, a wide variety of teas are available to keep your beverage rotation exciting and aligned with your low-carb goals. All of these options are safe to consume when prepared plain or with keto-approved add-ins.

Types of Keto-Approved Teas

Green Tea: Packed with antioxidants like EGCG, green tea is known to help boost metabolism and fat oxidation, making it an excellent choice for keto dieters.
Black Tea: A bold and flavorful option, black tea contains caffeine that can provide a natural energy boost without the added carbs of sugary drinks.
Herbal Teas (Tisanes): Infusions made from herbs, spices, fruits, or flowers are generally carb-free. Popular options include peppermint (great for digestion), chamomile (calming), ginger (anti-inflammatory), and hibiscus (tart and high in Vitamin C).
Matcha: This powdered form of green tea provides a concentrated dose of antioxidants and a calming alertness due to its combination of caffeine and L-theanine.
Oolong Tea: This semi-oxidized tea falls between black and green and is recognized for its potential to assist with fat metabolism.

How to Elevate Your Keto Tea

If plain tea isn't satisfying enough, several low-carb additions can enhance the flavor and creamy texture without jeopardizing ketosis.

Keto-Approved Add-Ins

Heavy Cream or Half-and-Half: A small splash adds richness and healthy fats. A tablespoon of heavy cream typically contains less than a gram of carbs.
Unsweetened Nut Milks: Almond, coconut, macadamia, and flax milk are excellent low-carb alternatives to regular cow's milk. Always check the label for added sugars.
Keto Sweeteners: Zero-calorie sweeteners like Stevia, erythritol, and monk fruit are popular for providing sweetness without impacting blood sugar. A keto simple syrup can also be made with powdered erythritol.
Healthy Fats: For a satiating and energy-boosting 'Bulletproof' tea, blend in a teaspoon of MCT oil or grass-fed butter.
Spices and Flavorings: Add cinnamon, ginger, cardamom, or a splash of sugar-free vanilla extract for extra flavor without the carbs.

Comparison of Keto-Friendly vs. Non-Keto Tea Add-Ins

Understanding the nutritional content of common additions is crucial for staying in ketosis. The table below highlights the differences to help you make informed choices.


Add-In	Keto-Friendly?	Why?
Heavy Whipping Cream	Yes	Low in carbs and high in fat, which aligns with keto macros.
Unsweetened Almond Milk	Yes	Very low in carbohydrates and calories, just read the label to ensure no added sugar.
Stevia/Monk Fruit	Yes	Zero-calorie, zero-carb sweeteners that do not affect blood glucose levels.
MCT Oil/Grass-Fed Butter	Yes	Provides healthy fats for sustained energy and increased ketone production.
Granulated Sugar	No	High in carbohydrates (4g per tsp) and will quickly kick you out of ketosis.
Honey/Maple Syrup	No	Natural sugars that are high in carbs and should be avoided.
Cow's Milk (any fat content)	No	Contains lactose (milk sugar), which adds 11-12 grams of carbs per cup.
Sweetened Bottled Tea	No	Almost always loaded with added sugars and high-fructose corn syrup.

Making Keto-Friendly Chai

Traditional Indian chai is often made with sugar and high-lactose milk, making it unsuitable for a keto diet. However, you can easily adapt it.

Easy Keto Chai Recipe

Ingredients: Strong black tea (bags or loose leaf), crushed cardamom pods, ginger, cinnamon sticks, unsweetened almond milk or heavy cream, and a keto sweetener like stevia or monk fruit.
Instructions:
1. Simmer the water with spices and tea.
2. Steep for several minutes to allow flavors to develop.
3. Strain and add your low-carb milk alternative and sweetener to taste.

Benefits of Tea on a Keto Diet

Incorporating tea into your keto plan offers several advantages beyond just staying hydrated.

Metabolic Boost: Green tea and black tea both contain compounds that can increase metabolic rate and enhance fat-burning.
Antioxidant Support: Tea is rich in antioxidants that help combat oxidative stress, a concern for some new to the keto diet.
Increased Hydration: Staying hydrated is critical on keto as your body releases more fluids. Tea is a flavorful way to increase your daily water intake.
Provides Electrolytes: For those experiencing the 'keto flu,' herbal teas like hibiscus can be a source of Vitamin C, while pairing with an electrolyte supplement can help.

Conclusion

In summary, enjoying a cup of tea while on a ketogenic diet is not only possible but can also be a healthy and flavorful addition to your routine. The critical rule is to avoid high-carb additions like sugar and traditional milk. By opting for plain, unsweetened teas and choosing keto-friendly add-ins like heavy cream, unsweetened nut milks, or zero-calorie sweeteners, you can satisfy your cravings without compromising your metabolic state. Whether you prefer a classic black tea, a calming herbal infusion, or a spiced keto chai, the world of tea offers plenty of delicious low-carb options. For further information on low-carb beverages, see this resource on Men's Health: What You Can and Can't Drink on Keto.

Frequently Asked Questions

Traditional milk tea made with cow's milk and sugar is not keto-friendly due to its high carb content from lactose. To make a keto version, use unsweetened nut milk or heavy cream and a keto-approved sweetener.

Pure green, black, or herbal teas are all excellent choices. Green tea is particularly good due to its metabolic-boosting antioxidants. The 'best' tea depends on your flavor preference, as long as it is unsweetened.

Some keto dieters use artificial sweeteners like sucralose (Splenda). While they don't contain net carbs, some people find they increase sugar cravings. Zero-carb natural sweeteners like Stevia and monk fruit are often preferred for a cleaner approach.

Most commercially bottled iced teas are not keto-friendly because they contain high amounts of added sugar. It is best to brew your own iced tea at home using unsweetened tea and a keto sweetener if desired.

To make a keto-friendly tea latte, brew a strong tea base and froth in heavy cream or unsweetened coconut/almond milk with a keto-approved sweetener. For extra creaminess, try an immersion blender.

Unsweetened, plain tea will not break a fast. However, adding any calories, such as heavy cream, MCT oil, or sweeteners, would break the fast.

Bulletproof tea is a high-fat beverage made by blending brewed tea with grass-fed butter and MCT oil. It is keto-compliant and designed to provide sustained energy, often replacing a meal due to its high caloric content.

Yes, adding a slice or a small squeeze of lemon or lime juice to your tea is an excellent keto-friendly way to add flavor. These fruits are very low in net carbs.