Does Green Tea Have Carbs? Separating Fact from Fiction

November 21, 2025 •

4 min read

According to USDA data, a single cup of unsweetened green tea contains zero grams of carbohydrates. This means that in its pure form, green tea has no carbs, establishing it as an excellent, keto-friendly beverage for those monitoring their intake. However, the carbohydrate content can change drastically with popular additions like sugar or honey.

Quick Summary

Pure, unsweetened green tea is a carb-free beverage that is compatible with low-carb and ketogenic diets. Carbohydrates are only introduced when sweeteners or flavorings are added to the drink. The brew offers numerous health benefits derived from its antioxidant content, making it a nutritious and hydrating choice.

Key Points

Carb-Free Brew: Unsweetened green tea contains zero carbohydrates and less than 3 calories per cup, making it ideal for low-carb and keto diets.
Hidden Carbs: The main sources of carbohydrates in green tea are added sweeteners like sugar, honey, and high-fructose corn syrup, often found in pre-bottled or flavored drinks.
High in Antioxidants: Green tea is rich in polyphenols and catechins, particularly EGCG, which are powerful antioxidants with numerous health benefits.
Keto-Friendly Additions: To keep your tea low-carb, opt for keto-approved sweeteners like stevia or erythritol, or use heavy cream or unsweetened plant-based milk.
DIY Preparation: Brewing your own green tea from plain leaves or bags is the best way to control ingredients and avoid unexpected carb content.
Cognitive Boost: The combination of L-theanine and a small amount of caffeine promotes alertness and relaxation without the jitters associated with coffee.

The Core Truth: Unsweetened Green Tea is Carb-Free

The fundamental fact about green tea is that when brewed from plain leaves and served without any additives, it contains no carbohydrates. Green tea is made from the leaves and buds of the Camellia sinensis plant, and the brewing process primarily infuses water with compounds like polyphenols, catechins (including EGCG), and a small amount of caffeine. The resulting liquid is overwhelmingly water, leaving virtually no room for macronutrients like carbs, fats, or protein.

What Changes Green Tea's Carb Count?

While the pure brew is harmless to a low-carb diet, many people consume green tea in ways that significantly alter its nutritional profile. The primary culprits for adding carbohydrates are sweeteners and milk products.

Here are the most common additions and their effect on carb content:

Sugar or Honey: Just one teaspoon of sugar contains about 4 grams of carbohydrates. Adding a tablespoon of honey can add over 17 grams of carbs. These are simple sugars that quickly impact your blood sugar and can knock you out of ketosis.
Sweetened Bottled Green Tea: Many commercial bottled green tea products are loaded with added sugars or high-fructose corn syrup to enhance flavor. It is crucial to read the nutritional label, as these drinks often have carb counts similar to soda.
Matcha Lattes with Sugar: Traditional matcha is a powdered green tea that, when prepared plain, is carb-free. However, popular cafe-style matcha lattes are typically made with sugary syrups and sweetened milk, turning a healthy drink into a high-carb indulgence.
Flavored Tea Bags: Some flavored green tea bags contain dried fruit pieces, which can contribute a small number of carbohydrates, though usually less than a full teaspoon of sugar. Always check the packaging for nutritional information.

Unsweetened Green Tea vs. Common Additions: A Comparison Table


Beverage Type	Carbohydrates (per 8 oz)	Best for Keto/Low-Carb?	Common Additives
Pure Brewed Green Tea	0 grams	Yes	None
Green Tea with 1 tsp Sugar	4 grams	No	Sugar
Green Tea with 1 tbsp Honey	17 grams	No	Honey
Sweetened Bottled Green Tea	20+ grams (varies)	No	High-fructose corn syrup, sugar
Keto-Friendly Green Tea	<1 gram	Yes	Keto sweeteners (stevia, erythritol), heavy cream, almond milk

Health Benefits of Pure Green Tea

Beyond its carb-free nature, unsweetened green tea offers a host of potential health benefits, primarily due to its high concentration of antioxidants and other beneficial compounds.

Rich in Antioxidants: Green tea contains potent antioxidants, most notably epigallocatechin-3-gallate (EGCG), which help combat cellular damage from free radicals.
Supports Brain Function: The combination of caffeine and L-theanine in green tea can lead to improved brain function, including better alertness and focus. L-theanine promotes relaxation without causing drowsiness, creating a calm and attentive state.
Aids in Fat Burning: Some studies suggest that the catechins in green tea can help increase the body's metabolic rate and may aid in fat burning, particularly during exercise. It is important to note that these effects are modest and most effective as part of a healthy diet and lifestyle.
Cardiovascular Health: Regular consumption of green tea has been linked to improved markers of cardiovascular health, such as lower cholesterol and blood pressure. The flavonoids help to relax blood vessels and support healthy blood flow.

How to Choose the Right Green Tea

To ensure you are getting a carb-free product, be diligent when selecting your tea.

Read the label: Always check the nutrition facts on store-bought bottled teas or powders. Look for '0g Total Carbohydrates' and '0g Added Sugars'.
Choose plain tea leaves or bags: Stick to pure, unflavored green tea leaves or bags. These will not contain any added sugars or artificial flavorings.
Opt for loose-leaf tea: Often higher quality and fresher, loose-leaf green tea is typically a pure product. You can control exactly what goes into your cup, ensuring it remains carb-free.
Brew it yourself: This gives you complete control over your beverage. Use filtered water and keep the temperature between 160–180°F to prevent bitterness. If you must sweeten, use a keto-friendly alternative like stevia or erythritol.

Conclusion: A Clear Verdict for Your Diet

The simple, definitive answer is that unsweetened, plain green tea is a carb-free beverage. Its nutritional value is derived from potent antioxidants and amino acids, not from macronutrients like carbohydrates. The issue of carbs arises only when sweeteners, milks, or pre-packaged sugar-laden mixes are introduced. For those on low-carb, keto, or simply health-conscious diets, pure green tea is an excellent and safe addition. By being mindful of your additions, you can enjoy all the robust flavor and numerous health benefits without a single gram of unwanted carbohydrates.

For more information on the science behind green tea's benefits, see this review on its metabolic effects: Comprehensive overview on the effects of green tea on anthropometric measures.

Frequently Asked Questions

Yes, pure brewed green tea is completely safe for a ketogenic diet because it contains virtually no carbohydrates. The carbohydrates are only added when you introduce sweeteners or milk.

A standard 8-ounce cup of unsweetened green tea has 0 grams of carbohydrates and is extremely low in calories, with most sources citing less than 3 per cup.

Pure matcha powder contains a negligible amount of carbohydrates from fiber, resulting in a net carb count of zero per teaspoon, making it keto-friendly. However, sweetened matcha drinks contain significant carbs.

For a ketogenic diet, you should use sugar substitutes like stevia, erythritol, or monk fruit to sweeten your green tea. Avoid traditional sugar, honey, or agave nectar.

Not always. Many flavored and bottled green teas contain added sugars and fruit juices for taste, which significantly increases their carbohydrate content. Always check the nutrition label.

Adding a small squeeze of lemon juice to your green tea adds a minimal number of carbohydrates and is generally considered acceptable for low-carb diets. Excessive amounts, however, could add up.

Both unflavored green tea bags and loose-leaf tea contain zero carbs. The only difference may be in quality and concentration of beneficial compounds, but not in carb content.