Do All Teas Have Calories? An In-Depth Look at Your Favorite Brew

November 14, 2025 •

4 min read

According to a study involving over 195,000 UK participants, regularly drinking unsweetened tea can significantly lower the risk of all-cause mortality. But do all teas have calories? This comprehensive guide dives into the calorie content of different types of tea and explains why additives are the real source of calories.

Quick Summary

This article explores the calorie content of various teas, from plain brewed varieties to specialty drinks. It explains that unsweetened tea is virtually calorie-free, while high-calorie additives are the primary source of nutritional content in popular preparations like lattes and bubble tea. Practical advice for mindful consumption is also provided.

Key Points

Plain Tea is Calorie-Free: Brewed from the Camellia sinensis plant, traditional teas like black, green, and white have a negligible calorie count of around 2 calories per cup.
Additives are the Calorie Source: The majority of calories in tea come from added ingredients like sugar, milk, and flavored syrups, not the tea leaves themselves.
Specialty Drinks are High in Calories: Popular choices like chai lattes and bubble tea contain a high number of calories, often over 200 per serving, due to rich milk, sweeteners, and toppings.
Herbal Teas are also Low-Calorie: Herbal infusions, or tisanes, made from fruits, herbs, and flowers are also nearly calorie-free when consumed without added sugar.
Mindful Additions are Key: To reduce calorie intake, opt for unsweetened tea, use low-calorie sweeteners, or switch to lighter milk alternatives like unsweetened almond milk.
Consider the Health Benefits: Unsweetened tea is rich in antioxidants and flavonoids, which support heart health and weight management, benefits that can be offset by excessive sugar intake.

The Truth About Calories in Plain Tea

At its core, plain tea is a remarkably low-calorie beverage. Whether it's green, black, white, or oolong, a standard 8-ounce cup of freshly brewed tea contains a negligible amount, typically around 2 calories. The tea leaves, derived from the Camellia sinensis plant, contain only trace amounts of carbohydrates. When steeped in hot water, they infuse the water with flavor, aroma, and beneficial compounds like polyphenols and antioxidants, but very few calories.

Traditional Teas (Camellia Sinensis)

Black Tea: Fully oxidized, black tea offers a robust flavor with about 2 calories per cup when served plain. The calories remain insignificant even in popular preparations like English Breakfast or Earl Grey, as long as no milk or sugar is added.
Green Tea: Made from unoxidized leaves, green tea has an even lower calorie count, around 2 calories per 8-ounce cup. This is often touted as a healthy, low-calorie choice due to its high antioxidant content.
White Tea: The least processed of the traditional teas, white tea is also nearly calorie-free, at approximately 2 calories per cup. Its delicate flavor is best enjoyed without any additions.
Oolong Tea: Oolong falls between green and black tea in terms of oxidation. An 8-ounce serving brewed plain contains about 2 calories, offering a flavorful, low-calorie option.

Herbal Teas (Tisanes)

Herbal teas, or tisanes, are infusions made from dried herbs, fruits, flowers, or spices. Because they do not come from the Camellia sinensis plant, their calorie content is also negligible, with many containing 0 to 3 calories per cup. Common examples include chamomile, peppermint, and rooibos. Their minimal processing and natural ingredients make them an ideal calorie-free choice, perfect for mindful hydration.

The Calorie Culprits: Additives

The biggest factor influencing a tea's calorie count is not the tea itself, but the ingredients added to it. Many people unknowingly transform a virtually calorie-free beverage into a high-calorie drink with the addition of sweeteners and milks.

Sugar and Honey: Just one teaspoon of sugar adds about 16 calories, while a tablespoon of honey can add over 60 calories. In sweet tea recipes, a large amount of sugar can be used, driving the calorie count up significantly.
Milk and Cream: The type of dairy product used has a major impact. Whole milk adds more calories than skim milk, while heavy cream and sweetened condensed milk contribute substantial fat and sugar. A chai latte prepared with reduced-fat milk can contain over 200 calories due to added syrups and spices.
Syrups and Toppings: For popular drinks like bubble tea, the calorie count can skyrocket to several hundred. Syrups, tapioca pearls, and other toppings contribute significantly to the total calories, transforming a simple brew into a sugary treat.

Comparison of Tea Calorie Counts


Beverage Type	Calories (per 8 oz)	Typical Additives	Primary Calorie Source
Plain Brewed Tea (Black, Green, White, Oolong)	~2-3	None	Negligible
Plain Herbal Tea (Chamomile, Peppermint)	~0-3	None	Negligible
Milk Tea (with whole milk & sugar)	~70+	Whole Milk, Sugar	Milk, Sugar
Sweet Tea (with sugar)	~16-20+	Sugar	Sugar
Bubble Tea	200-450+	Sweetened Condensed Milk, Syrups, Tapioca Pearls	Additives
Tea Latte (with syrups)	~140+	Milk, Flavored Syrups	Milk, Syrups

How to Reduce the Calorie Count of Your Tea

If you want to enjoy the benefits of tea without the extra calories, mindful consumption is key. Here are several simple strategies:

Opt for Unsweetened: The easiest method is to simply drink your tea plain. This allows the natural flavors to shine while keeping the beverage virtually calorie-free.
Use Low-Calorie Add-ins: If you prefer some sweetness, use natural, low-calorie alternatives like stevia or erythritol. For creaminess, switch from whole milk to a lighter option, such as unsweetened almond or soy milk.
Make Tea at Home: Brew your tea from scratch to gain full control over the ingredients. This lets you avoid the hidden sugars and syrups often found in pre-made bottled teas and specialty cafe drinks.
Try Natural Flavor Enhancers: Instead of sugar, try adding a squeeze of fresh lemon, a sprig of mint, or a slice of ginger to enhance the flavor of your plain tea.

Conclusion: The Final Sip

The belief that all teas have calories is a common misconception, primarily caused by high-calorie additives. While plain, unsweetened brewed teas are virtually calorie-free and packed with beneficial antioxidants, specialty preparations can range from moderately to very high in calories due to added sugars, milks, and syrups. For those seeking a healthy, low-calorie beverage, the answer is clear: enjoy your tea plain or with smart, low-calorie additions. By doing so, you can indulge in a flavorful cup without compromising your health or fitness goals.

For more information on the numerous health benefits of tea, consider exploring resources from nutritional experts, such as the Harvard School of Public Health.

Frequently Asked Questions

No, drinking plain, unsweetened tea will not break a fast. Because it contains virtually zero calories, it is safe to consume during fasting periods.

The calories depend on the type of milk and amount used. For instance, an 8-ounce cup with whole milk and no sugar can have around 19 calories from the milk alone, while skim milk would be less.

Honey is a natural sweetener but is more calorically dense than sugar. A tablespoon of honey adds approximately 64 calories, which can quickly increase your drink's overall calorie count.

Many commercially bottled and iced teas are sweetened with large amounts of sugar and can be very high in calories. It's important to always check the nutritional label for added sugars and calorie content.

Any plain, unsweetened tea is an excellent choice for weight management as they are virtually calorie-free and a great substitute for high-calorie sugary drinks. Green tea, in particular, is often associated with boosting metabolism.

Both real teas (from Camellia sinensis) and herbal teas are nearly calorie-free when brewed plain. The primary difference is the plant source, not the calorie content.

Plain flavored teas, where the flavor comes from a natural essence, will have minimal calories. However, if the tea includes dried fruit pieces or added sweeteners, the calorie count will be slightly higher, though usually still low.