Does Tea Actually Have No Calories? The Surprising Truth

October 5, 2025 •

4 min read

According to research from Healthline, a simple 8-ounce cup of freshly brewed black tea contains a negligible 2 calories. This brings up a common question for many health-conscious individuals: does tea actually have no calories? The short answer is that pure, unadulterated tea is nearly calorie-free, but its popular additions are what add up.

Quick Summary

Pure brewed tea, from black to green to herbal, contains almost no calories, making it an excellent calorie-free beverage option. The addition of sweeteners, milk, and syrups significantly increases the calorie count, transforming a low-calorie drink into a high-calorie one. Specialty tea drinks like bubble tea and sweet iced teas are particularly high in sugar and calories.

Key Points

Plain Tea is Calorie-Free: Tea brewed from the Camellia sinensis plant (black, green, white, oolong) and most herbal infusions contain a negligible amount of calories, typically 2-3 per cup.
Additives are the Culprit: The majority of calories in tea-based beverages come from added ingredients like sugar, honey, milk, cream, and sugary syrups.
Hidden Calories in Specialty Teas: Bottled teas, cafe lattes, and bubble teas often contain high amounts of added sugar and milk, drastically increasing their calorie count.
Reduce Calories with Smart Choices: Opt for low-fat or plant-based milks, use natural flavor enhancers like lemon or spices, and explore zero-calorie sweeteners to reduce your intake.
Make Your Own for Control: Brewing tea at home is the best way to manage and control all the ingredients, ensuring your drink remains a low-calorie choice.
Label Reading is Essential: Be mindful of pre-packaged teas, as their calorie count can be surprisingly high due to hidden sugars.

The Core Truth: The Tea Leaf is Almost Calorie-Free

The fundamental truth about tea's calorie content lies in its source: the Camellia sinensis plant. All traditional teas—black, green, white, and oolong—come from this plant. When these leaves are simply steeped in hot water, the resulting liquid is nearly entirely water, with a small amount of polyphenols, antioxidants, and trace minerals. For example, a standard 8-ounce cup of brewed black tea has only about 2 calories, which is nutritionally insignificant. Herbal teas, which are technically infusions from other plants like chamomile or peppermint, also contain minimal to no calories when prepared plainly.

The Additions That Change Everything

The perception of tea as a high-calorie beverage comes from what people add to it. A cup of plain tea might be a guilt-free indulgence, but a splash of milk or a spoonful of sugar can quickly change that. The calorie count of tea varies dramatically depending on your preferences. To illustrate, adding just one teaspoon of sugar introduces approximately 16 calories, while a tablespoon of honey adds around 64 calories. Heavy cream is even more potent, packing about 100 calories per fluid ounce. These seemingly small additions, especially when enjoyed in multiple cups throughout the day, can contribute a significant number of calories to your daily intake without you realizing it.

Specialty Teas: A Hidden Calorie Trap

Beyond basic additions, many popular specialty tea drinks found in cafes or sold pre-bottled are loaded with hidden calories. These beverages often combine sugary syrups, sweetened condensed milk, and other heavy ingredients. For instance:

Bubble Tea (Boba): A typical 16-ounce serving of bubble tea, which includes tapioca pearls, milk, and sweet syrup, can contain anywhere from 200 to 450 calories, depending on the ingredients and serving size.
Chai Lattes: A cafe-style chai latte, made with milk and sweeteners, can have over 200 calories per serving.
Bottled Iced Teas: Many commercially produced iced teas contain high-fructose corn syrup and added sugars. A 16-ounce bottle of a popular brand can have well over 100 calories.

Comparison of Calorie Content in Various Tea Preparations


Tea Preparation	Approximate Calories (8 oz / 240ml)	Common Calorie Source
Plain Black or Green Tea	2-3 calories	Trace carbohydrates
Herbal Tea (Plain)	0-3 calories	Natural plant compounds
Tea with 1 tsp Sugar	~18 calories	Added sugar
Tea with 1 tbsp Honey	~66 calories	Added sugar from honey
Tea with 1 oz Whole Milk	~21 calories	Milk fat and natural sugars
Café Chai Latte (16 oz)	~240 calories	Milk and sugary syrup
Bubble Tea (16 oz)	200-450 calories	Syrup, condensed milk, tapioca pearls

Reducing Calories in Your Tea

If you're mindful of your calorie intake but still enjoy sweetened or milky tea, there are several simple strategies to make your favorite brew healthier:

Brew it yourself: Making tea at home gives you complete control over the ingredients. Avoid pre-packaged or instant mixes that are often packed with sugar.
Opt for lower-fat milk: Switching from whole milk to skim or low-fat milk can significantly decrease your calorie intake without sacrificing the creamy texture.
Use unsweetened milk alternatives: Almond, soy, and oat milk are excellent, lower-calorie alternatives to dairy milk. Just be sure to choose the unsweetened varieties.
Choose natural sweeteners cautiously: While honey and maple syrup may seem healthier than sugar, they are still a concentrated source of calories. Use them in moderation.
Explore sugar-free alternatives: Consider zero-calorie sweeteners like stevia or erythritol to satisfy your sweet tooth without the added calories.
Enhance flavor naturally: Add a squeeze of lemon, a sprinkle of cinnamon, or a sprig of mint to your tea for flavor without adding calories.

The Verdict on Tea and Calories

In its purest form, tea is one of the healthiest beverages you can consume, being almost entirely calorie-free. The vast health benefits associated with tea, including its rich antioxidant content and potential for supporting heart health, are derived from the tea leaves themselves. The misconception that all tea is calorie-free stems from overlooking the ingredients often added. By becoming a more conscious consumer and being aware of the impact of sugars, syrups, and milks, you can enjoy your tea in a way that aligns with your health and wellness goals. Always remember to check labels on pre-bottled or cafe-made drinks, as they are often the source of unexpectedly high-calorie totals.

Conclusion: Savor the Low-Calorie Benefits

For those seeking a hydrating and flavorful zero or low-calorie beverage, plain tea is an ideal choice. The misconception surrounding the calorie content is quickly dispelled once you understand that the tea leaves themselves contain almost no calories. It's the sugar, milk, and other high-calorie additions that contribute the most to the final drink. By making simple substitutions and being mindful of your ingredients, you can continue to enjoy a delicious cup of tea while keeping your calorie intake in check. Want to discover more about how tea can fit into a healthy lifestyle? Check out this resource from the National Institutes of Health (NIH) on the broader health benefits of tea.

Keypoints

Plain Tea is Calorie-Free: Tea brewed from the Camellia sinensis plant (black, green, white, oolong) and most herbal infusions contain a negligible amount of calories, typically 2-3 per cup.
Additives are the Culprit: The majority of calories in tea-based beverages come from added ingredients like sugar, honey, milk, cream, and sugary syrups.
Hidden Calories in Specialty Teas: Bottled teas, cafe lattes, and bubble teas often contain high amounts of added sugar and milk, drastically increasing their calorie count.
Reduce Calories with Smart Choices: Opt for low-fat or plant-based milks, use natural flavor enhancers like lemon or spices, and explore zero-calorie sweeteners to reduce your intake.
Make Your Own for Control: Brewing tea at home is the best way to manage and control all the ingredients, ensuring your drink remains a low-calorie choice.

Frequently Asked Questions

Plain green tea, brewed with only water, is almost entirely calorie-free. An 8-ounce cup contains only about 2 calories, which is a negligible amount that won't impact your daily intake.

Adding one teaspoon of sugar to your tea adds approximately 16 calories. The total calorie count will depend on the amount of sugar and any other additions, such as milk.

Yes, milk significantly increases the calorie count. For example, using whole milk adds more calories than skim milk. A single ounce of whole milk can add about 19 calories to your cup.

Most plain herbal teas, like chamomile or peppermint, contain zero calories. Calorie counts can rise if the infusion includes dried fruit or you add sweeteners.

For zero calories, use sugar-free alternatives like stevia or erythritol. For a more natural option, a very small amount of honey can be used, but be aware of its higher calorie content.

For the most part, flavored tea bags contain negligible calories. Any additional calories would come from natural flavorings or dried fruit pieces, but this is still very minimal.

To keep calories low at a cafe, order plain brewed tea without any additions. If you must add milk, ask for skim milk or an unsweetened milk alternative. Always skip sugary syrups and honey.