Choosing the Right Brews: What Tea is Good for Low Carb Diet?

November 6, 2025 •

4 min read

Did you know that most unsweetened teas contain less than one gram of net carbs per cup, making them a perfect fit for a low-carb diet?. When following a low-carb diet, finding suitable and enjoyable beverages is key, and knowing what tea is good for low carb diet can add variety and health benefits to your daily routine.

Quick Summary

This guide explores the best low-carb tea options, including true teas and herbal infusions, detailing their benefits and explaining which to avoid. It covers how to properly prepare low-carb tea while maintaining flavor.

Key Points

Best True Teas: Green, black, oolong, and white teas are naturally low in carbs and packed with antioxidants.
Best Herbal Teas: Opt for infusions like peppermint, chamomile, hibiscus, and rooibos for carb-free flavor variety.
Avoid Added Sugar: Steer clear of pre-sweetened bottled teas, syrups, and regular sugar, which can disrupt ketosis.
Choose Low-Carb Additives: Flavor your tea with keto-friendly sweeteners like stevia, unsweetened nut milks, or healthy fats like MCT oil.
Boost Metabolism: Green and black teas contain compounds like EGCG and caffeine that can help increase your body's metabolic rate and fat oxidation.
Improve Hydration: Plain, unsweetened tea provides hydration without calories or carbs, helping you feel fuller and more energized.

Navigating the Tea Aisle on a Low-Carb Diet

Tea, in its purest form, is a fantastic, carb-free beverage option for those following a low-carb or ketogenic diet. However, the world of tea can be deceptively complex, with many sweetened or flavored varieties hiding high levels of sugar. The key to enjoying tea on a low-carb plan is to stick to unsweetened varieties and choose your additions carefully. From the rich taste of black tea to the delicate notes of white tea, and the calming properties of herbal infusions, there are numerous options to explore without compromising your nutritional goals.

The True Teas: Low-Carb Powerhouses

True teas, all derived from the Camellia sinensis plant, are excellent choices for a low-carb lifestyle. Their carbohydrate content is negligible, and they are packed with antioxidants known as polyphenols.

Green Tea: Renowned for its health benefits, green tea is rich in the powerful antioxidant epigallocatechin gallate (EGCG). Studies suggest that EGCG, combined with the tea's natural caffeine, may help increase fat oxidation and boost metabolic rate.
Black Tea: With a more robust flavor, black tea is made from fully oxidized tea leaves. It is also very low in carbs and provides a higher caffeine content than green tea, offering a natural energy boost. Theaflavins, a type of polyphenol unique to black tea, may also offer weight management benefits.
Oolong Tea: This partially oxidized tea offers a flavor profile that sits between green and black teas. It contains a mix of beneficial polyphenols and has been shown to support fat metabolism.
White Tea: The least processed of all true teas, white tea contains a high amount of antioxidants and EGCG, similar to green tea. Its delicate flavor is perfect for those who prefer a milder brew.
Matcha: A finely ground powder of specially grown green tea leaves, matcha is a concentrated source of antioxidants and caffeine. It can be blended into a variety of keto-friendly drinks, like "bulletproof" matcha with added MCT oil.

Herbal Infusions: The Carb-Free Flavor Makers

Herbal teas, or tisanes, are not from the Camellia sinensis plant but are infusions of various herbs, flowers, and spices. Most are carb-free and offer distinct flavors and potential health benefits.

Peppermint Tea: A crisp, refreshing option that can aid in digestion.
Chamomile Tea: A classic choice for relaxation, chamomile is naturally carb-free and may have a positive effect on blood sugar.
Rooibos Tea: This South African herb is caffeine-free and low-carb, with a slightly sweet, earthy flavor.
Ginger Tea: Known for its anti-inflammatory properties, ginger tea is a warm and spicy option that can help with blood sugar regulation.
Hibiscus Tea: This tea provides a tart, fruity flavor and is rich in antioxidants. Studies suggest it may help with blood pressure and weight management.
Cinnamon Tea: The spice cinnamon has been researched for its potential to improve insulin sensitivity, making this tea an excellent low-carb choice.

A Comparison of Popular Low-Carb Teas


Feature	Green Tea	Black Tea	Oolong Tea	Peppermint Tea
Origin	Camellia sinensis	Camellia sinensis	Camellia sinensis	Herbaceous plant
Processing	Unoxidized	Fully oxidized	Partially oxidized	Infusion
Caffeine	Moderate	High	Medium	None
Key Compounds	EGCG, Catechins	Theaflavins, Flavonoids	Catechins, Theaflavins	Menthol
Potential Benefits	Metabolism, fat oxidation	Heart health, energy	Fat metabolism	Digestive support

What to Avoid and How to Prepare Your Low-Carb Tea

The biggest pitfall for low-carb dieters is unwittingly adding carbs to their tea. Avoid pre-packaged, ready-to-drink teas, as they often contain significant amounts of added sugar. Also, skip regular milk and sugar. Instead, opt for these keto-friendly additions:

Keto-Friendly Sweeteners: Use natural, non-caloric sweeteners like stevia, erythritol, or monk fruit.
Dairy Alternatives: Unsweetened almond milk, coconut milk, or a small amount of heavy cream can add richness without the carbs.
Healthy Fats: For a satiating "bulletproof" version, blend your tea with MCT oil, coconut oil, or grass-fed butter.
Natural Flavor Enhancers: A squeeze of lemon juice, a dash of cinnamon, or a sprig of fresh mint can elevate the flavor naturally.

Conclusion

For anyone on a low-carb journey, tea offers a hydrating, flavorful, and low-calorie alternative to sugary drinks, which can be a real struggle to give up. By choosing unsweetened green, black, oolong, or herbal teas and avoiding high-carb additives, you can enjoy a diverse range of beverages that support your health and weight management goals. The simple habit of brewing a pure cup of tea can provide not only hydration but also beneficial antioxidants and a welcome boost to your daily routine. For more information on the health benefits of tea, you can consult studies and resources like the ones found on the National Institutes of Health website.

Frequently Asked Questions

Yes, black tea is an excellent choice for a low-carb diet, as it contains virtually no carbs or calories when consumed plain.

No, most commercially prepared sweetened iced teas contain high amounts of sugar and carbs and should be avoided. It is better to brew your own and use a keto-friendly sweetener if desired.

You can use a variety of keto-friendly sweeteners such as stevia, monk fruit, or erythritol to sweeten your tea without adding carbs.

Avoid regular dairy milk due to its lactose (sugar) content. Instead, use unsweetened almond milk, coconut milk, or a small amount of heavy cream.

Yes, green tea is beneficial on a low-carb diet. It is low in carbs and contains antioxidants and caffeine that can help boost metabolism and fat-burning.

Most herbal teas made from flowers, leaves, and spices are low-carb. However, always check the label, as some blends may contain dried fruit pieces or added sweeteners.

Bulletproof tea is made by blending tea with healthy fats like MCT oil or grass-fed butter. It is low-carb and high-fat, designed to provide sustained energy on a ketogenic diet.