Does Sweet Tea Have Sugar in It? The Definitive Answer to a Southern Staple

December 7, 2025 •

4 min read

According to Healthline, sweet tea, by definition, is tea that is sweetened with sugar and is a cold version of black tea typically flavored with lemon, peach, or mint. So, does sweet tea have sugar in it? The answer is a resounding yes, as its name and preparation method explicitly indicate.

Quick Summary

Traditional sweet tea is famously defined by its high sugar content, which is dissolved into hot black tea during brewing. Learn about its preparation, the quantity of sugar involved, and options for reducing sweetness or finding alternatives.

Key Points

Yes, Sweet Tea Has Sugar: The name 'sweet tea' explicitly refers to tea that is sweetened, typically with a significant amount of sugar added during the brewing process.
High Sugar Content: Traditional sweet tea often contains comparable or even higher levels of sugar than many sodas, a fact surprising to some consumers.
Make Your Own for Control: Brewing sweet tea at home is the best way to manage and reduce sugar content, allowing for healthier, customized versions.
Many Healthy Alternatives Exist: You can use sugar substitutes, natural fruit infusions, or simply drink unsweetened iced tea to get the flavor without the added calories.
Cultural Significance: The practice of preparing sweet tea with sugar is a deeply ingrained cultural tradition, especially in the Southern United States.

The Sweet Tradition of Sugar in Tea

Sweet tea is a culinary cornerstone of the American South, where it is a staple in restaurants and homes. Unlike regular iced tea, which may or may not be sweetened, sweet tea is specifically prepared with a generous amount of sugar. The method is straightforward: while the black tea is still hot from brewing, sugar is stirred in until it dissolves completely. This allows the sugar to fully incorporate into the liquid, creating a uniformly sweet beverage that is then chilled and served over ice. This distinctive process is what sets sweet tea apart from other iced teas, which are often sweetened with simple syrup or left plain.

The Historical Context

Historically, tea and sugar were luxury items, and the original recipes for sweet tea reflected that. An 1878 cookbook, Housekeeping in Old Virginia, contains one of the earliest known recipes, which called for green tea, sugar, and expensive ice. Over time, as ingredients became more accessible, the tradition spread. During World War II, the United States' supply of green tea was cut off, leading to a shift toward black tea from British India, which remains the standard base for most modern sweet tea recipes.

Breaking Down the Sugar Content

The amount of sugar in sweet tea can vary dramatically based on the recipe or brand. While a freshly brewed, unsweetened tea contains virtually no calories, adding just one teaspoon of sugar adds 16 calories. The sweetness of a commercial sweet tea can be significantly higher. For example, some brands of sweet tea contain up to 55 grams of sugar per 16oz serving, which provides around 220 calories. This high sugar level is a key factor to consider for anyone monitoring their sugar intake.

Comparison Table: Sweet Tea vs. Other Drinks


Beverage	Typical Sugar Content (per 16oz serving)	Calories (approx.)
Traditional Sweet Tea	~55 grams	~220
Coca-Cola	~52 grams	~192
Unsweetened Iced Tea	0 grams	~2-3
Snapple Lemon Tea	~39 grams	~150

This comparison highlights that traditional sweet tea often contains a comparable, or even higher, amount of sugar than many popular sodas, challenging the perception that it is always a healthier alternative.

Healthier Alternatives and Customization

For those who love the flavor of tea but want to reduce their sugar consumption, several alternatives exist. You can still enjoy a delicious, refreshing iced tea without all the added sugar.

Healthy Sweet Tea Alternatives:

Unsweetened Tea: The most direct alternative is simply to enjoy tea without any added sugar. You can add lemon, mint, or other natural flavors for a calorie-free taste boost.
Artificial Sweeteners: Using sugar substitutes like stevia, erythritol, or sucralose can provide the sweetness without the calories. It's important to experiment to find one that suits your taste without leaving an aftertaste.
Infused Teas: Flavoring your tea with fruits while it brews can add a natural sweetness. Try adding peach slices, raspberries, or orange peel to your pitcher.
Less Sugar: A simple approach is to use less sugar than a traditional recipe calls for. This allows for a gradual reduction in sweetness over time as your palate adjusts.

Making Your Own Sweet Tea

Brewing your own sweet tea at home gives you complete control over the ingredients, especially the sugar content. This is a significant advantage over relying on pre-packaged or restaurant versions, which can vary wildly and often contain a surprising amount of added sugar.

How to make your own low-sugar sweet tea:

Brew a Strong Black Tea: Use 4-6 tea bags per half-gallon of water. Brew for 5-10 minutes, depending on desired strength.
Add Sweetener of Choice: Instead of a full cup of sugar, start with a smaller amount or use a sugar alternative. You can add this while the tea is still hot to ensure it dissolves.
Flavor Naturally (Optional): Add slices of lemon, peach, or sprigs of mint for extra flavor without the extra sugar.
Chill and Serve: Fill a pitcher with ice, pour the hot tea over it, and place it in the refrigerator until thoroughly chilled.

Conclusion: Navigating the World of Sweet Tea

So, does sweet tea have sugar in it? Yes, traditionally it is loaded with sugar, and its name is not just a marketing ploy. The preparation method involves dissolving a large quantity of sugar into hot tea, creating the iconic, sugary beverage loved in the South. However, for those concerned with health or managing sugar intake, there are many ways to enjoy the flavor of iced tea without the excessive sweetness. By making your own at home, you can easily control the amount of sugar or substitute it with healthier options, proving that this Southern favorite can be enjoyed by everyone, regardless of their dietary preferences. You can learn more about tea calories and content on Healthline.

Frequently Asked Questions

Sweet tea is a cultural staple in the Southern United States, with a long history. It became a popular refreshment partly because tea, sugar, and ice were once considered luxuries.

While sweet tea is sometimes perceived as healthier, traditional recipes and some commercial brands contain as much, or more, sugar and calories than many sodas. However, unsweetened iced tea is a much healthier option.

To reduce sugar, you can simply use less sugar than the recipe calls for, or you can switch to a zero-calorie artificial sweetener. You can also experiment with naturally sweetening your tea with fruit infusions.

Yes, it can. When made without sugar, it is typically referred to as unsweetened iced tea. The flavor can be enhanced with lemon, mint, or other natural additions.

Yes, because sweet tea is traditionally made with black tea, it contains a moderate amount of caffeine, although the exact content can vary depending on the tea used.

The main difference is the added sugar. Iced tea can be served unsweetened or sweetened, but sweet tea, by its very definition, is prepared with a substantial amount of sugar.

Yes, most bottled sweet tea varieties contain a significant amount of added sugar. It is important to check the nutritional label for the specific sugar and calorie content.