Does Iced Tea Have High Calories? A Complete Guide

December 4, 2025 •

4 min read

According to Healthline, brewed plain tea contains virtually no calories, with an 8-ounce cup of black tea having just 2 calories. But does iced tea have high calories once sugar, syrups, and other ingredients are added? The calorie content can vary dramatically depending on the preparation.

Quick Summary

The calorie count of iced tea hinges on whether it's sweetened or unsweetened. Plain brewed tea is nearly calorie-free, but commercial and homemade sweetened versions can contain significant amounts of added sugar, dramatically increasing the total calorie count and affecting your daily intake.

Key Points

Unsweetened is nearly calorie-free: Plain, freshly brewed iced tea contains a negligible amount of calories, making it a healthy hydration choice.
Sugar is the key variable: The primary reason for high-calorie iced tea is added sweeteners like sugar or high-fructose corn syrup, especially in commercial products.
Commercial teas are calorie-dense: Many bottled and pre-sweetened iced teas can contain over 150 calories per serving, similar to soft drinks.
Natural flavoring is best: To reduce calories, use natural flavor enhancers like lemon, mint, or berries instead of sugar.
Homemade offers control: Making your own iced tea allows complete control over the ingredients and lets you choose healthier, low-calorie sweeteners or none at all.

Plain Iced Tea: A Calorie-Conscious Choice

At its core, iced tea is a simple, low-calorie beverage. Plain iced tea, made by steeping tea leaves in water and chilling it, contains almost no calories. For those aiming to manage their weight or reduce calorie intake, unsweetened iced tea is an excellent option for staying hydrated without extra energy from sugar. The tea leaves themselves, whether from black, green, or herbal teas, contribute a negligible amount of calories. An 8-ounce cup of freshly brewed black tea, for instance, has only about 2 calories. However, the moment you introduce flavorings, the story changes completely.

The Calorie Impact of Sweetened Iced Tea

The primary culprit behind high-calorie iced tea is sugar. Commercial and restaurant-style iced teas are often loaded with added sugar or high-fructose corn syrup to enhance flavor. This can turn a seemingly harmless drink into a high-calorie bomb comparable to soda.

Bottled Iced Teas: Many store-bought brands contain between 150 and 250 calories per bottle due to high sugar content. A 16-ounce Snapple Lemon Tea, for example, has 150 calories, while a 20-ounce Arizona Peach Tea has 250 calories.
Restaurant Sweet Tea: The classic sweet tea served in many diners and fast-food chains can also pack a high calorie count. A single 16-ounce serving can easily contain over 100 calories, depending on the amount of sugar added.
Adding Sweeteners: Even if you make your own iced tea, adding sweeteners can raise the calorie count. One teaspoon of sugar adds about 16 calories, and a tablespoon of honey adds around 64 calories. The calories can quickly add up if you use multiple spoonfuls.

Comparing Calorie Counts: Sweetened vs. Unsweetened

To illustrate the dramatic difference, here is a comparison of typical calorie counts for different iced tea types, based on an 8-ounce (240ml) serving:


Iced Tea Type	Estimated Calories (8 oz)	Key Difference
Unsweetened Black Tea	< 5 calories	Calorie-free base, negligible calories from tea leaves.
Homemade Sweetened Tea	~80 calories	Calories added from sugar or other sweeteners.
Commercial Bottled Tea	140–180+ calories	High levels of added sugars and preservatives.
Bubble/Boba Tea	200–450 calories	Very high calories due to tapioca pearls, milk, and syrups.

Reducing Calories in Your Iced Tea

For those who enjoy a touch of sweetness but want to avoid the high calorie load, there are many ways to enjoy a healthier version of iced tea.

Use Sugar Substitutes: Artificial sweeteners or natural alternatives like stevia can provide sweetness without adding calories. Just be mindful of potential health concerns associated with some alternative sweeteners.
Infuse with Natural Flavors: Instead of sugar, try infusing your iced tea with natural flavors. This could include adding slices of lemon, lime, or cucumber, or muddling fresh mint leaves or berries.
Opt for Cold Brew: The cold-brewing process can produce a smoother, less bitter tea, which might require less sweetener to begin with. Simply steep tea bags in cold water overnight in the refrigerator. The gentle process creates a naturally sweet flavor profile.
Make Your Own: Controlling the ingredients is the most effective way to manage calories. Making your own iced tea at home from tea bags and water is simple and ensures you know exactly what you're consuming. You can add a minimal amount of a sweetener of your choice or none at all.
Look for “Unsweetened” Labels: When buying bottled iced tea, always check the label. The word “unsweetened” is the key to finding a low-calorie option. Some diet or zero-sugar options are also available, but be aware of the sugar substitutes used.

Making Healthier Choices

Drinking iced tea can be part of a healthy lifestyle, but it requires awareness. A tall glass of unsweetened iced tea offers hydration with antioxidants and virtually no calories. In contrast, commercially sweetened versions are essentially sugar-sweetened beverages with the added health benefits of tea. Being mindful of these differences is crucial for anyone watching their calorie intake, especially those on a weight management journey. Choosing unsweetened options or making your own flavored varieties is a simple but powerful strategy for reducing hidden sugars. For a comprehensive guide to understanding your beverages, you can read more at Does Tea Contain Calories? All You Need to Know. This external resource details the calorie content of various teas and additives, providing further context to informed drinking habits.

Conclusion

So, does iced tea have high calories? The answer is a clear "it depends." The calorie content of iced tea is not inherent to the tea itself but is determined by what is added to it. Unsweetened iced tea is a refreshing, calorie-free beverage, while sweetened versions, particularly commercial products and restaurant-style sweet tea, are often high in sugar and calories. By making informed decisions about your additives or opting for unsweetened homemade versions, you can enjoy this popular drink without jeopardizing your health goals.

Frequently Asked Questions

Unsweetened iced tea contains a negligible amount of calories, typically around 2-5 calories per 8-ounce serving, as the calories come only from the trace amounts in the tea leaves themselves.

Not always, but many are. Commercially bottled iced teas, unless labeled as "unsweetened" or "diet," are typically high in added sugars, resulting in a significantly high calorie count.

Diet iced teas, sweetened with zero-calorie sugar substitutes, are generally low in calories, but not always completely calorie-free. Always check the nutrition label for exact calorie information.

Yes, but it requires moderation. High-calorie sweetened beverages can contribute significantly to your daily calorie intake, so opting for unsweetened versions more often will make managing your weight easier.

For homemade iced tea, consider natural sweeteners like a small amount of honey, agave, or a zero-calorie option like stevia. However, remember that natural sweeteners still contain calories.

If it's a store-bought product, check the nutritional label for the number of calories and the sugar content. For homemade tea, tally the calories of any milk, sugar, or syrups you add to the base recipe.

If both are unsweetened, they have a similarly negligible calorie count. The calorie difference only becomes significant with the addition of sweeteners and other ingredients, not the tea type itself.