Do energy teas have a lot of calories?

November 7, 2025 •

4 min read

A loaded energy tea can contain as little as 10-60 calories, but this depends heavily on the ingredients, especially added sugars and syrups. For those focused on a nutritious diet, the question, 'Do energy teas have a lot of calories?' is a vital one that requires a close look at the ingredients list.

Quick Summary

The calorie content of energy teas is highly variable, ranging from very low to surprisingly high depending on the specific ingredients used. While plain tea is virtually calorie-free, many commercial and "loaded" versions are sweetened with artificial or high-calorie ingredients, which significantly impacts their nutritional value and overall energy content.

Key Points

Variable Calorie Content: The number of calories in an energy tea can range from negligible to surprisingly high, depending entirely on added sweeteners and syrups.
Zero-Calorie Base: Plain brewed green, black, or herbal teas are virtually calorie-free and can be a healthy base for energy-boosting drinks.
Additives are Key: Sugars, syrups, and milk or creamers are the primary sources of calories in most commercial and 'loaded' energy teas.
Read the Label: Always check the nutrition facts, ingredient list, and serving size, as advertised "low-calorie" or "sugar-free" claims can be misleading.
DIY for Control: Making your own energy tea at home allows for full control over ingredients, ensuring you use natural, low-calorie options.

The Simple vs. the "Loaded": Understanding Energy Teas

The fundamental answer to whether energy teas have a lot of calories is that it depends entirely on what is added to the base tea. Plain, brewed tea—whether green, black, or herbal—is virtually calorie-free. A standard 8-ounce cup of freshly brewed black tea, for example, contains a negligible 2 calories. However, the term "energy tea" often refers to a separate category of beverages, commonly called "loaded teas," which are widely available at nutrition clubs and heavily promoted on social media.

These loaded teas are not simple infusions of tea leaves. Instead, they are highly-caffeinated, vitamin-infused concoctions, often made with a tea concentrate or powder, stimulant supplements, herbal extracts, and various sweeteners. While some versions proudly claim to be low in calories (some as low as 10-60 calories for a large cup), their nutritional profile is a result of using non-caloric artificial sweeteners rather than having inherently low-calorie ingredients.

The Major Culprits: What Adds Calories to Energy Teas?

If you're asking, "Do energy teas have a lot of calories?" you need to look beyond the base tea. The significant caloric additions in many commercial and homemade recipes come from several sources:

Sugary Mixes: Many recipes for loaded teas, particularly homemade duplicates of club versions, call for flavored drink mixes that come in packets, like those for Starbursts or other popular sodas. While some of these are marketed as sugar-free, others contain maltodextrin and other thickeners that can add to the calorie count.
Syrups and Sweeteners: Even if artificial sweeteners are used to keep calories low, other caloric sweeteners like fruit juice, agave syrup, or honey can be added to both commercial and DIY versions. For instance, a single tablespoon of honey can add 64 calories to a drink.
Milk and Creamers: For creamier, latte-style energy teas, adding milk or condensed milk can dramatically increase the calorie count. For example, a 16-ounce chai tea latte at a coffee shop made with reduced-fat milk can have 240 calories.
Other Additives: Some homemade or less transparent commercial recipes may include additional powders or flavorings that contain sugar or other carbohydrate sources, contributing further to the overall energy value.

Comparison: Energy Tea vs. Other Caffeinated Beverages

To put the calories of energy teas into perspective, it's helpful to compare them to other common caffeinated drinks. This table highlights how different choices can affect your daily calorie intake.


Beverage Type	Calories (Approx.)	Sugar (Approx.)	Key Ingredients Adding Calories
Plain Brewed Tea (8 oz)	~2 kcal	0g	None
Commercial Energy Tea (24 oz)	10-60 kcal	0-10g	Artificial sweeteners, flavorings, vitamin supplements
Typical Soda (12 oz)	~140 kcal	~39g	High fructose corn syrup, sugar
Strong Coffee with Sugar/Cream (8 oz)	~40-60+ kcal	Varies	Sugar, milk, cream
Commercial Energy Drink (16 oz)	~200 kcal	~41g	High fructose corn syrup, sugar

The Importance of Reading Labels

For those trying to manage their nutrition, it's critical to scrutinize the labels of energy teas, especially when buying from commercial vendors. The label "sugar-free" relies on artificial sweeteners and does not guarantee the product is free of other synthetic additives. Without a clearly labeled nutrition panel, it is difficult to know exactly what you are consuming. This is particularly true for independent nutrition clubs, where the exact ingredients and dosages of supplements may be proprietary and not always transparent.

How to Make Your Own Low-Calorie Energy Tea at Home

One of the best ways to control the calorie count and ingredients is to make your own energy tea. This allows you to avoid artificial additives and high-fructose corn syrup, opting for natural energizers and zero-calorie sweeteners.

A simple recipe for a low-calorie energy tea includes:

Tea Base: Brew two bags of green or black tea in one cup of hot water. Yerba maté is another natural, energizing option.
Natural Sweetener: Use a natural, zero-calorie sweetener like stevia to taste. Stevia passes through the body without being metabolized for energy.
Flavor: Add a squeeze of lemon juice for flavor. For a fruitier taste, use a splash of natural fruit juice or fruit slices, but be mindful that this will add a small number of calories.
Additional Boost (Optional): For an extra kick, you can add a small amount of green tea extract or natural caffeine powder, monitoring your intake carefully.
Serve: Pour over ice for a refreshing, hydrating, and low-calorie beverage.

This approach gives you a healthier, more transparent alternative to many commercial products.

Key Health Considerations Beyond Calories

Beyond just calories, energy teas come with other health implications, primarily related to their high stimulant content. The large doses of caffeine, often combined with other stimulants like guarana, can lead to side effects in some individuals, including jitters, increased heart rate, and anxiety. Some of these teas also contain high doses of B-vitamins, which can cause side effects like nerve issues in excess. For individuals with pre-existing heart conditions or sensitivity to caffeine, the high stimulant content is a serious consideration. For further reading on caffeine consumption and its effects, consider consulting resources like Healthline's detailed overview of tea calories.

Conclusion: Making an Informed Choice

So, do energy teas have a lot of calories? The clear answer is that it varies. While a basic cup of brewed tea has almost no calories, many popular commercial and "loaded" versions are packed with sweeteners and additives that add calories and potentially artificial ingredients. For those prioritizing a healthy diet, it's essential to look beyond the colorful appearance and marketing claims and focus on the nutritional facts. Opting for homemade versions with natural, zero-calorie sweeteners offers the best control and transparency. Ultimately, understanding your drink's ingredients is the key to making an informed choice for your health and diet.

Frequently Asked Questions

A 'loaded' energy tea is typically a highly-caffeinated, vitamin-infused beverage sold at nutrition clubs or made at home, often containing a mix of tea concentrate, stimulant supplements, herbal extracts, and sugar substitutes.

Zero-sugar energy teas are generally very low in calories because they use non-caloric artificial sweeteners. However, they may not be completely calorie-free, and they contain other ingredients like stimulants and flavorings that are important to be aware of.

Yes, many loaded energy teas contain a very high amount of caffeine, sometimes as much as 160-285 mg per serving, which can be more than a typical cup of coffee.

High-calorie ingredients can include sugar or honey, milk and creamers (often in chai or bubble teas), and certain fruit juices or syrups used for flavoring.

Yes, making your own low-calorie energy tea is straightforward. You can use plain brewed tea, add natural zero-calorie sweeteners like stevia, and use lemon juice or fresh fruit for flavor.

Energy teas are often marketed as healthy due to their low-calorie nature (using artificial sweeteners) and the inclusion of vitamins and herbal extracts. However, this marketing often overlooks the high caffeine levels and potential side effects of other additives.

Potential health risks include side effects from high caffeine levels like jitters, increased heart rate, and anxiety. Some additives and supplements may also have unintended effects, and overconsumption should be avoided, especially for sensitive individuals.