Do Herbal Teas Have Carbohydrates? Understanding Carb Content in Your Brew

November 6, 2025 •

5 min read

A single cup of plain brewed herbal tea contains a negligible amount of carbohydrates, typically less than one gram. For anyone monitoring their macronutrient intake, knowing the precise nutritional profile of what they consume is essential. So, do herbal teas have carbohydrates, or are they a truly carb-free beverage? The answer largely depends on what you add to your infusion.

Quick Summary

This article explores the carbohydrate content of herbal teas, confirming that plain, unsweetened infusions are very low in carbs. It explains how added sweeteners, milk, or fruit can significantly raise the carb count and details how to make low-carb choices suitable for various diets.

Key Points

Minimal Carbs in Plain Teas: Plain, unsweetened herbal teas, such as chamomile and peppermint, contain negligible amounts of carbohydrates, often less than 1 gram per cup.
Additives Increase Carbs: The carbohydrate content of herbal tea primarily comes from added ingredients like sugar, honey, milk, or sweetened flavorings, which should be monitored for low-carb diets.
Not All Blends Are Equal: Some commercial herbal tea blends, particularly those with dried fruit or candied pieces, can contain more carbohydrates, so checking labels is important.
Choose Your Sweetener Wisely: For those on low-carb diets, use keto-friendly sweeteners like stevia instead of sugar or honey to keep the carb count low.
Provides Health Benefits: Unsweetened herbal teas offer various health benefits due to antioxidants, supporting hydration, inflammation reduction, and overall wellness.
Excellent for Low-Carb Diets: Because of their minimal carb content, plain herbal teas are an ideal beverage for people following low-carb or ketogenic diets.

The Core of Herbal Tea: Minimal Carbohydrates

Plain herbal tea, which is an infusion of herbs, spices, or other plant material in hot water, is fundamentally a water-based beverage. When you brew herbs like chamomile, peppermint, or ginger, the final liquid contains only trace amounts of the plant's compounds. Therefore, a standard cup of pure, unsweetened herbal tea is virtually calorie-free and contains a negligible number of carbohydrates, often less than half a gram. For individuals on low-carb or ketogenic diets, this makes plain herbal tea an excellent hydration choice.

Specifics on Popular Blends

Chamomile Tea: A popular choice for its calming properties, chamomile tea contains a minimal amount of carbohydrates. Nutrition data confirms it is essentially carb-free when brewed plain.
Peppermint Tea: This refreshing brew is also known for being low-carb. Brewed peppermint tea typically contains around 0.5 grams of total carbohydrates per serving, making it a safe bet for low-carb diets.
Ginger Tea: Made from fresh or dried ginger root, a simple ginger tea with just water contains close to zero carbohydrates. It’s a great option for supporting digestion without adding carbs.
Rooibos Tea: Naturally sweet and caffeine-free, plain rooibos tea is also very low in carbohydrates, making it a fantastic alternative to traditional teas for those watching their carb intake.

What Changes the Carbohydrate Count?

The simple act of adding ingredients to your tea drastically alters its nutritional profile, transforming it from a carb-negligible drink into a potential source of sugar. This is a crucial distinction for anyone managing their carbohydrate intake, whether for weight management or for medical reasons like diabetes.

The Effect of Added Sweeteners

Adding traditional sweeteners like sugar or honey is the most common way to increase the carb content of tea. A single teaspoon of sugar can add around 4 grams of carbohydrates. For those on a strict low-carb diet, these additions can quickly add up and exceed daily limits. For example, a single sweet tea can contain over 30 grams of carbohydrates, depending on the amount of sugar.

Blends with Fruits and Other Ingredients

Many commercially available herbal teas, particularly those with sweet or complex flavors, contain dried fruit pieces, candied ingredients, or flavored syrups. These additions contribute natural and added sugars, and therefore, carbohydrates. Hibiscus tea is a notable example, as it contains some natural sugars. Unsweetened hibiscus tea can have a trace amount of carbohydrates, but a sweetened version can contain up to 7 grams or more per cup.

Creamers and Milks

For those who prefer a creamy texture in their tea, adding milk or creamer will also add carbohydrates. Dairy milk contains lactose, a natural sugar. A standard serving of milk tea can contain a significant number of carbohydrates (e.g., 25 grams or more in milk tea). Using unsweetened keto-friendly alternatives like heavy whipping cream or almond milk, however, can keep the carb count very low.

Comparing Carbohydrates in Common Herbal Teas

This table illustrates how the carbohydrate count can vary significantly between plain, unsweetened herbal tea and other popular tea preparations or drinks.


Beverage Type	Preparation	Approx. Carbohydrates (per cup)	Suitability for Low-Carb Diets
Chamomile Tea	Plain, unsweetened	< 0.5 g	Excellent
Peppermint Tea	Plain, unsweetened	< 0.5 g	Excellent
Ginger Tea	Plain, unsweetened	< 1 g	Excellent
Hibiscus Tea	Plain, unsweetened	~ 0.7 g	Very Good
Herbal Tea	With honey or sugar	Varies widely (e.g., +4g per tsp)	Use with caution
Milk Tea	With regular milk and sugar	Varies widely (e.g., 10-25g+)	Not Recommended
Bubble Tea	With pearls and syrup	Varies widely (e.g., 40g+)	Avoid
Fruit Juice	-	20-30 g	Not Recommended
Soda	-	35-45 g	Avoid

How to Ensure Your Herbal Tea is Low-Carb

To keep your herbal tea in line with your dietary goals, it’s best to stick to the pure, unsweetened versions. Here are a few tips:

Brew from Scratch: For the lowest carbohydrate count, brew your tea using loose leaves, whole herbs, or plain tea bags in hot water. This gives you full control over the ingredients.
Check Labels: If you are buying a pre-packaged or flavored herbal tea, always check the nutrition label. Some blends may have hidden sweeteners or fruit pieces that contribute carbs.
Use Low-Carb Sweeteners: If you need to sweeten your tea, opt for keto-friendly sweeteners like stevia or erythritol, which add flavor without carbohydrates.
Experiment with Flavors: Instead of sweeteners, try adding natural, carb-free flavor enhancers. A slice of lemon or a cinnamon stick can add depth and complexity without affecting your carb count.
Go for Unsweetened Varieties: When ordering iced tea or buying bottled versions, specifically ask for or look for unsweetened options. Many companies now offer these alternatives.

Health Benefits of Carb-Conscious Herbal Tea

Opting for unsweetened herbal tea provides numerous health benefits, primarily due to its rich antioxidant content and hydrating properties. According to Harvard Health, teas like ginger, chamomile, and hibiscus are sources of powerful antioxidants that help combat inflammation. Ginger, for instance, has demonstrated benefits for gastrointestinal health, while chamomile offers calming effects. Hibiscus tea is known for its cardiovascular benefits and high antioxidant content. By avoiding added sugars, you reap these rewards without the associated spikes in blood sugar and caloric load.

Herbal Tea and Specific Diets

For those on low-carb or ketogenic diets, unsweetened herbal tea is a perfect fit. The negligible carbohydrate content means it can be consumed freely without disrupting ketosis or daily carb limits. It provides flavor and variety beyond water, which is a key to maintaining long-term dietary adherence. Even for individuals not on a specific low-carb diet, choosing unsweetened herbal tea is a healthier alternative to sugary juices and sodas, contributing to overall better nutritional habits.

Conclusion: Making Informed Choices

So, do herbal teas have carbohydrates? The final answer is nuanced: while plain, unsweetened herbal infusions contain virtually no carbohydrates, the moment you add sweeteners, milk, or other ingredients, the carb count increases. The key to enjoying herbal tea while managing your carbohydrate intake is to be mindful of your additions. By choosing pure, unsweetened options and using alternative sweeteners if necessary, you can enjoy a delicious and healthy beverage that aligns perfectly with a low-carb lifestyle. For more information on the health benefits of specific herbal teas, you can consult reliable sources like the NCBI Bookshelf.

Frequently Asked Questions

No, plain brewed chamomile tea has a minimal amount of carbohydrates, typically less than half a gram per serving. It is essentially carb-free when consumed without added sweeteners.

A simple ginger tea made by infusing ginger root in hot water has a negligible carbohydrate count, containing less than one gram per cup.

Plain peppermint tea is virtually carb-free. A single cup contains about 0.5 grams of total carbohydrates, making it a great low-carb option.

Yes, unsweetened and unadulterated herbal tea is perfectly suitable for a ketogenic diet. Just be cautious of any added sweeteners, milk, or fruit in blends.

Adding honey or sugar can significantly increase the carbohydrate content. For example, a tablespoon of honey can add over 17 grams of carbohydrates, turning a low-carb drink into a high-carb one.

While most plain herbal teas are very low in carbs, not all are. Some blends that contain dried fruits or other sweeteners can have a higher carbohydrate count, so it is important to check the label.

Both plain regular teas (black, green) and plain herbal teas are very low in carbohydrates, typically containing less than a gram per cup. The carb count mainly increases due to additives like sugar and milk, regardless of the tea type.

You can use non-caloric, low-carb sweeteners like stevia, monk fruit, or erythritol to sweeten your herbal tea without increasing its carbohydrate content.