Do coffee and tea have carbs? Separating the facts from the fiction

November 6, 2025 •

3 min read

Plain, black coffee and brewed unsweetened tea are virtually carb-free, averaging less than 1 gram per cup. Whether coffee and tea have carbs depends on what is added to them. Understanding the difference between a simple brew and a specialty drink is crucial for anyone monitoring their carbohydrate intake.

Quick Summary

Brewed, plain coffee and tea are nearly carb-free, but adding sugars, syrups, and milk significantly increases their carbohydrate and calorie content. This guide provides a detailed look at the carb counts for various coffee and tea beverages.

Key Points

Plain Brews are Carb-Free: Unsweetened, brewed black coffee and tea naturally contain less than one gram of carbohydrates per cup, making them excellent low-carb beverage choices.
Additives are the Culprit: The majority of carbs in coffee and tea come from added sugars, flavored syrups, milk, and creamers, which can turn a zero-carb drink into a high-carb one.
Specialty Drinks are Carb Bombs: Lattes, mochas, and chai lattes from cafes often contain 15 grams or more of carbohydrates due to sweeteners and milk.
Simple Swaps Reduce Carbs: Opt for unsweetened nut milks (almond or coconut), heavy cream, and keto-friendly sweeteners like stevia or monk fruit to enjoy a low-carb cup.
Cold Brew has Slightly More Carbs: The cold brewing process extracts a bit more carbs from the beans compared to hot brewing, though the total amount remains very low in unsweetened versions.
Check the Label for Herbal Teas: Some herbal teas, particularly those with dried fruit pieces, may contain trace amounts of natural sugars, so it's wise to check the ingredients list.

Plain Coffee and Tea are Virtually Carb-Free

At their core, the base beverages of coffee and tea contain a negligible amount of carbohydrates. The brewing process primarily extracts water-soluble compounds from the coffee grounds or tea leaves, leaving behind the bulk of the macronutrients.

The low-carb reality of plain brews

Black Coffee: A standard 8-ounce cup of plain, brewed black coffee contains less than one gram of carbs, often rounding down to zero on nutritional labels. This makes it a staple for those on low-carb or ketogenic diets.
Brewed Tea: Unsweetened brewed tea, including black, green, white, and oolong varieties, also contains a minimal amount of carbohydrates. A single cup typically has less than one gram of carbs, if any.
Espresso: A 1-ounce shot of espresso contains about 0.5 grams of carbohydrates, which is minimal.

The Real Carb Culprits: Additives and Mix-ins

While the base beverages are safe for a low-carb lifestyle, most of the carbohydrates come from what people add to their cup. A single teaspoon of sugar can contain over 4 grams of carbs.

Common additives and their carb impact

Sugary Syrups: A single pump of flavored syrup can add 5 to 20 grams of sugar, and therefore carbs, to a drink. A caramel latte, for instance, can contain well over 30 grams of carbs.
Milks and Creamers: Dairy milk contains natural sugars (lactose), contributing to the carb count. Whole milk has more carbs than unsweetened nut milks. Many popular creamers are also loaded with sugar and high-carb ingredients.
Pre-made Mixes: Instant mixes and powdered creamers often contain significant amounts of added sugar and other carbs to enhance flavor and texture. Pre-made, bottled iced teas and coffees are notorious for their high sugar content.
Bubble Tea: This drink is a significant carb offender. With a base of sweetened tea and added tapioca pearls and syrups, it can contain over 40 grams of carbs per serving.

How Brewing Methods Affect Carb Count

While the difference is minimal, the brewing method can influence the final carb content. This is a topic of particular interest to low-carb purists.

Hot vs. Cold Brew

Interestingly, the extraction process differs between hot and cold brew coffee. Cold brew coffee, which steeps for an extended period in cold water, extracts more compounds from the coffee grounds. This results in an unsweetened cold brew having a slightly higher carb count than hot-brewed coffee, though it is still very low. For example, a 16-ounce unsweetened cold brew might have 1-2 grams of carbs, whereas hot-brewed black coffee would have less than 1 gram.

Comparison of Beverage Carb Content

To illustrate the dramatic difference that additives make, here is a comparison of various drinks.


Beverage	Carbohydrate Content (per cup)	Notes
Black Coffee (8 oz)	<1 g	Naturally low-carb.
Black Tea (8 oz)	<1 g	Naturally low-carb.
Latte (12 oz, whole milk)	~15 g	Primarily from milk's lactose.
Sweet Iced Tea (16 oz)	~54 g	High sugar content.
Mocha (12 oz, milk & syrup)	20-30 g	Combination of milk and syrup adds significant carbs.
Chai Latte (12 oz)	30+ g	Contains sweeteners and milk.
Herbal Tea	0-2 g	Varies by ingredients (e.g., fruit blends).

Smart Swaps for Low-Carb Coffee and Tea

For those watching their carb intake, enjoying coffee and tea without the carb overload is simple. The key is to be mindful of what is added to the cup.

Choose the Right Milk: Opt for unsweetened almond milk, coconut milk, or heavy cream instead of cow's milk.
Select Keto-Friendly Sweeteners: Use stevia, erythritol, or monk fruit instead of sugar or honey.
Use Sugar-Free Syrups: Many brands offer sugar-free flavored syrups for specialty drinks. Check labels carefully to avoid hidden carbs.
Try Unsweetened Flavored Coffees: Some brands sell flavored coffee beans that provide a delicious aroma and taste without any added sugar.
Brew at Home: Home brewing gives complete control over the ingredients and lets you avoid the sugary concoctions found in many cafes.

Conclusion: Savor the Flavor, Not the Carbs

The answer to whether coffee and tea have carbs is straightforward: the plain, brewed versions are nearly carb-free, but their nutritional profile is dramatically altered by add-ins. For those on low-carb diets, enjoying coffee and tea is not only possible but can be a delicious part of their routine. By making smart choices and being aware of hidden sugars and syrups, you can continue to savor your favorite morning ritual without the unwanted carbohydrate load. The key is to keep it simple, or, if you must customize, choose unsweetened, low-carb alternatives. For more on coffee's benefits, see this article from WebMD.

Frequently Asked Questions

No, an 8-ounce cup of brewed black coffee contains less than one gram of carbs and is considered virtually carb-free.

Plain, brewed black tea has virtually no carbohydrates, typically less than one gram per cup.

Adding milk to coffee increases its carb count due to the natural sugars (lactose) in dairy. A 12-ounce latte with whole milk can have around 15 grams of carbs.

Yes, adding honey significantly increases the carb content. Each teaspoon of honey contains over 5 grams of carbs, primarily from sugar.

Yes, plain, unsweetened coffee and tea can be consumed on a keto diet. The key is to avoid high-carb additives like sugar, regular milk, and flavored syrups.

Most plain herbal teas, like peppermint or chamomile, are carb-free. However, some blends with added dried fruits or sweeteners can have a small carb count.

Flavored syrups are one of the largest sources of carbs in cafe drinks. One pump can add 5 to 20 grams of sugar, drastically increasing the carb total.