Can you drink tea on a low carb diet? The lowdown on your favorite brew

November 6, 2025 •

4 min read

According to Healthline, unsweetened teas and coffee are healthy, carb-free drink options that contain less than 1 gram of carbohydrates per cup. This means that for tea lovers following a ketogenic or low-carb lifestyle, the answer to "can you drink tea on a low carb diet?" is a resounding yes, provided it is prepared correctly.

Quick Summary

Pure, unsweetened tea is naturally very low in carbohydrates and is a safe beverage choice for a low-carb diet. High-carb additions like sugar, honey, and sweetened milks should be avoided, but low-carb sweeteners and healthy fat additions are suitable for enhancing flavor.

Key Points

Plain tea is low carb: Brewed tea, including black, green, white, and oolong, is naturally low in carbohydrates and suitable for a low-carb diet.
Avoid sugary additions: The carb content of tea dramatically increases with the addition of sugar, honey, and sweetened syrups.
Use low-carb sweeteners: Opt for sweeteners like stevia, monk fruit, or erythritol to get sweetness without the carbs.
Check labels for herbal teas: While most herbal teas are carb-free, always check for hidden sugars in blends containing dried fruits or flavorings.
Boost with antioxidants: Green tea and matcha are excellent choices, offering antioxidants like EGCG that can support metabolism and fat burning.
Consider 'bulletproof' tea: Adding healthy fats like MCT oil or butter can create a satisfying, energy-boosting beverage.

Plain Tea vs. Sugary Brews: The Key Difference

Plain, brewed tea is made by steeping dried leaves of the Camellia sinensis plant in hot water, with the resulting beverage having minimal to no carbohydrate content. The negligible carbs present in the leaves do not significantly affect the nutritional profile of the steeped drink. The danger lies in common additions that are high in sugar, such as sweetened condensed milk, sugar cubes, or flavored syrups. Commercially prepared bottled teas are also often loaded with hidden sugars, with some containing over 20 grams of carbs per serving.

Carb Content of Common Tea Varieties

Many tea varieties are excellent choices for a low-carb diet when consumed plain. Here is a breakdown of their typical carb count per standard 8-ounce cup:

Black Tea: Less than 1 gram of carbs. Black tea is fully oxidized and known for its robust flavor and high antioxidant content.
Green Tea: Close to zero carbs. Packed with powerful antioxidants like EGCG, green tea has been shown to potentially boost metabolism and aid in fat burning.
White Tea: A very low-carb option. Made from young tea leaves, it has a delicate flavor and a high concentration of antioxidants.
Oolong Tea: Negligible carbs. Partially oxidized, oolong tea balances the characteristics of both black and green teas and may assist in fat metabolism.
Herbal Teas (Tisanes): Most herbal infusions like chamomile, peppermint, and rooibos contain virtually no carbs. However, those containing dried fruit pieces or flavorings with added sugar may contain higher carbs, so it's always wise to check the label.
Matcha: While pure matcha powder contains around 1 gram of carbs per teaspoon, this is from dietary fiber, resulting in a net carb count of zero.

Smart Additions for Low-Carb Tea

If you prefer your tea with more than just water, there are many low-carb friendly options for adding flavor and creaminess without derailing your dietary goals. Here are some of the best additions:

Low-Carb Sweeteners: Forget regular sugar and honey. Instead, opt for zero-carb alternatives like stevia, erythritol, monk fruit, or allulose. These provide sweetness without impacting blood sugar levels.
Unsweetened Milk Alternatives: Unsweetened almond milk, coconut milk, or macadamia milk are excellent low-carb choices for a creamy texture.
Heavy Cream: A dash of heavy whipping cream is a popular keto-friendly option to add richness and healthy fats to your tea.
Citrus: A small squeeze of lemon or lime can brighten up your tea with minimal carbs.
Spices: Spices like cinnamon, nutmeg, or ginger add warmth and depth of flavor without any carbs.
Fats (for 'Bulletproof' Tea): For a fat-fueled energy boost, some low-carb dieters add MCT oil or grass-fed butter to their tea, similar to the concept of bulletproof coffee.

The Importance of Label Reading

Always read the ingredient list and nutritional information, especially for store-bought products. Watch out for hidden sugars and other carb-heavy ingredients in flavored tea bags or powdered mixes.

Comparison of Tea Choices on a Low-Carb Diet


Feature	Plain Brewed Tea	Herbal Tea (e.g., Chamomile)	Sugary Bottled Iced Tea
Carbohydrates	< 1g per cup	~0-2g per cup	20g+ per serving
Best for Low-Carb?	Yes, ideal	Yes, ideal (check for additives)	No, contains high amounts of sugar
Additions	Low-carb sweeteners, cream, citrus	Low-carb sweeteners	Often pre-sweetened
Preparation	Home-brewed from leaves or bags	Home-brewed from herbs or bags	Ready-to-drink
Health Benefits	Antioxidants, metabolism support	Calming effects, hydration, antioxidants	None (empty calories)

Conclusion

Tea is a fantastic, versatile beverage for anyone on a low-carb diet, as long as it's kept pure and unsweetened. By opting for plain brewed tea and choosing low-carb friendly additions like stevia, heavy cream, or lemon, you can enjoy a variety of delicious and healthy drinks without compromising your dietary goals. The key is to be mindful of what you add to your cup, steering clear of high-sugar syrups and pre-packaged sweetened options. With a little care, your daily tea ritual can remain a guilt-free pleasure on your low-carb journey. For more keto-friendly beverage tips, you can refer to additional resources on low-carb dieting.

How to enjoy low-carb tea without sacrificing flavor

Master the brew: Experiment with different brewing times and water temperatures to bring out different flavor profiles in your tea leaves, eliminating the need for sweeteners.
Create herbal blends: Mix different herbs like peppermint, ginger, or chamomile to create unique, naturally flavorful herbal teas without any carb-heavy additions.
Infuse with spices: Add low-carb spices like cinnamon sticks, star anise, or a slice of ginger to your brewing tea for a natural flavor boost.
Make keto iced tea: Brew tea as usual, allow it to cool, then add ice and a few slices of lemon or lime for a refreshing, sugar-free drink.
Enjoy 'bulletproof' tea: For a creamy, energy-boosting treat, blend your tea with a fat source like coconut oil or MCT oil for a satisfying beverage.

Frequently Asked Questions

Most store-bought iced teas are heavily sweetened with sugar, making them unsuitable for a low-carb diet. It's best to prepare your own unsweetened iced tea and add a low-carb sweetener if desired.

Adding a small amount of heavy cream or unsweetened plant-based milk (like almond or coconut milk) is acceptable. However, regular cow's milk contains lactose (a sugar) and should be used sparingly or avoided.

No. While most herbal infusions from leaves or flowers are carb-free, some blends may contain dried fruit pieces, flavorings, or hidden sugars. Always check the ingredients list to be sure.

Green tea is often recommended because it contains antioxidants like EGCG, which may help boost metabolism and fat oxidation. However, all unsweetened teas are beneficial for hydration on a low-carb diet.

Plain tea bags, like those for black or green tea, contain negligible carbohydrates. The carb content comes from the additions you make, not the tea bag itself.

Safe, zero-carb sweeteners for low-carb diets include stevia, monk fruit, erythritol, and allulose. These provide sweetness without raising blood sugar levels.

Yes, caffeine is naturally low in carbs and is acceptable on a low-carb diet. It can even offer a metabolic boost. Just be sure to avoid high-carb syrups and sweeteners.