Decoding the Hidden Sugars: How Many Calories Are in an 8 oz Glass of Sweet Tea?

October 17, 2025 •

4 min read

The average 8 oz glass of homemade sweet tea can contain anywhere from 60 to over 100 calories, a wide range that depends almost entirely on the amount of sugar added. Understanding how many calories are in an 8 oz glass of sweet tea is essential for managing your daily intake and making informed dietary choices.

Quick Summary

The calorie count of sweet tea is not consistent, varying significantly depending on preparation, sugar content, and whether it is homemade or store-bought. Most of the calories come from added sugar, with health-conscious alternatives available that offer flavor without the caloric load.

Key Points

Calorie Variation: An 8 oz glass of sweet tea can range from 60 to over 100 calories, largely depending on the sugar content.
Sugar is the Main Factor: The majority of calories in sweet tea come from added sugar, which contains 4 calories per gram.
Health Concerns: High sugar intake from sweet tea can cause blood sugar spikes, contribute to weight gain, and negate some health benefits of tea.
Unsweetened is Best: Plain, unsweetened tea contains a negligible number of calories and offers maximum health benefits.
Reduce Calories: Strategies to lower calorie count include using less sugar, opting for no-calorie sweeteners, or flavoring with fruits and herbs.
Be Aware of Serving Size: Commercial sweet tea often comes in larger serving sizes, such as a 16 oz medium, which doubles the calorie and sugar content per drink.

The Surprising Range of Calories in Sweet Tea

While a plain, unsweetened cup of brewed tea contains a negligible amount of calories, typically just 2-3 calories per 8 oz serving, the simple addition of sugar transforms it into a calorically dense beverage. The final calorie count of an 8 oz glass of sweet tea can vary widely, a fact often overlooked by casual consumers. This variability stems from several factors, most notably the sugar-to-tea ratio used during preparation.

For example, commercial sweet teas often have a set recipe. A popular brand like Milo's Famous Sweet Tea lists 80 calories for an 8 oz serving, and another brand, Red Diamond, lists 70 calories for the same amount. However, a typical Southern-style homemade recipe, which can call for a significant amount of sugar per gallon, might yield a cup with around 100 calories or more. For those who prefer their tea extra sweet, the calorie count can climb even higher, exceeding the calorie and sugar content of many sodas.

Homemade vs. Bottled Sweet Tea: A Calorie Comparison

To illustrate the difference in calorie counts, let's examine various sweet tea preparations. The data highlights how much control you have over your sugar and calorie intake by simply choosing your beverage and preparation method.


Type of Sweet Tea	Serving Size	Approximate Calories	Approximate Sugar Content
Homemade (Southern Style)	8 oz	~100+ calories	~25g+
Milo's Famous Sweet Tea	8 oz	80 calories	20g
Red Diamond Sweet Tea	8.1 fl oz	70 calories	17g
Unsweetened Iced Tea	8 oz	~2 calories	0g
Chick-fil-A Sweet Tea	Medium (16 fl oz)	120 calories	31g

This table demonstrates that while some pre-bottled sweet teas offer a more controlled calorie amount, homemade recipes can contain a significantly higher sugar load, making it crucial to measure ingredients carefully if you are monitoring your intake.

Deconstructing the Calories: The Role of Sugar

The reason sweet tea is so calorically dense is almost entirely due to its sugar content. Carbohydrates provide 4 calories per gram. A single teaspoon of granulated sugar contains approximately 4 grams of carbohydrates, which translates to about 16 calories. When a recipe calls for multiple cups of sugar per gallon, the calories quickly accumulate.

For instance, if a gallon of sweet tea (128 oz) is sweetened with 1.5 cups of sugar (72 teaspoons), the total added sugar is 1,152 calories. Dividing this among 16 eight-ounce glasses results in 72 calories per glass from sugar alone, plus the negligible calories from the tea itself. This calculation makes it clear that the sweetness of the tea is directly proportional to its caloric impact.

Health Implications Beyond Calories

Beyond the simple accumulation of calories, the high sugar load in sweet tea presents other health concerns. Frequent consumption of sugary beverages can lead to:

Blood Sugar Spikes: The rapid absorption of simple sugars causes blood sugar levels to rise quickly, which is particularly concerning for individuals with pre-diabetes or diabetes.
Metabolic Issues: Over time, consistent high sugar intake can overwhelm the liver and contribute to metabolic dysfunction, potentially leading to weight gain and an increased risk of chronic diseases.
Negating Health Benefits: While plain tea is rich in antioxidants, the massive amount of added sugar in sweet tea can diminish or even negate these benefits.
Increased Addiction Risk: Some experts suggest that relying on sugary foods can lead to cravings and dependency, similar to other addictive behaviors.

Strategies for Enjoying Sweet Tea Mindfully

Enjoying sweet tea doesn't have to be an all-or-nothing proposition. Here are some strategies for reducing the sugar and calorie load without sacrificing flavor:

Lower-Calorie Sweetener Options:

Non-Nutritive Sweeteners: Use artificial or natural no-calorie sweeteners like stevia, monk fruit, or erythritol to achieve sweetness without the calories.
Honey or Agave in Moderation: While honey and agave still contain calories, they can be used in smaller amounts than sugar due to their more intense sweetness. Add them while the tea is warm to ensure they dissolve properly.

Preparation Adjustments:

Reduce Sugar Gradually: Slowly cut down the amount of sugar you add to your homemade tea. Your taste buds will adjust over time.
Brew Herbal Teas: Some herbal teas, like rooibos, have a naturally sweet flavor profile that can satisfy a sweet tooth with no added sugar.
Use Fruit for Flavor: Add slices of fresh lemon, peach, or mint during brewing to infuse flavor, or try a splash of fruit juice to naturally sweeten the tea.

Mindful Consumption:

Choose Unsweetened Tea: The simplest and healthiest choice is to opt for plain, unsweetened iced tea, which retains all the health benefits of tea without the added sugar.
Dilute Sweet Tea: Cut your sweet tea with an equal amount of unsweetened iced tea to reduce the calories and sugar in each glass.

Conclusion

While a refreshing 8 oz glass of sweet tea can be a treat, its calorie and sugar content are often higher than people realize. By understanding that how many calories are in an 8 oz glass of sweet tea is directly tied to its sweetness, you can make more mindful choices. Whether you opt for a lower-sugar version, use alternative sweeteners, or switch to unsweetened tea, being aware of the nutritional impact is the first step toward a healthier diet.

For more information on the health effects of excessive sugar, you can read the recommendations from the American Heart Association.

Frequently Asked Questions

The calorie count of sweet tea varies primarily due to the amount of sugar used in its preparation. A typical homemade Southern recipe might contain more sugar than some store-bought varieties, and different commercial brands also use varying amounts of sweeteners.

Plain, unsweetened iced tea is virtually calorie-free. An 8 oz cup of brewed black tea, for instance, contains only about 2 calories, which is considered negligible.

Yes, regular consumption of sweet tea can contribute to weight gain, as the added sugar provides excess calories without nutritional value. Over time, these extra calories can lead to metabolic dysfunction.

You can reduce the calories in homemade sweet tea by using less sugar, substituting with non-nutritive sweeteners like stevia, or adding natural flavorings from fruit or herbs instead.

Excessive intake of sweet tea can lead to health issues such as blood sugar spikes, an increased risk of weight gain, and other metabolic problems associated with high sugar consumption.

While the tea base itself contains beneficial antioxidants, the high amount of added sugar in sweet tea can often negate these health benefits. For the health benefits of tea, it's best consumed unsweetened.

Yes, natural alternatives include honey, agave, and monk fruit extract. However, honey and agave still contain calories, so they should be used in moderation. For zero calories, monk fruit is a good choice.