Does tea have sugar or calories? Your definitive nutrition guide

November 8, 2025 •

4 min read

Plainly brewed tea, whether black, green, or herbal, contains virtually no calories, making it a naturally low-energy beverage. The core question, does tea have sugar or calories, hinges entirely on what, if anything, you add to your cup.

Quick Summary

Pure brewed tea is nearly calorie and sugar-free. The vast majority of calories and sugars in tea-based beverages come from added ingredients like milk, honey, syrups, and other sweeteners, not from the tea leaves or herbs themselves.

Key Points

Virtually Calorie-Free: Plain brewed tea, including black, green, white, and oolong, contains a negligible 0–2 calories per cup, with no sugar.
Additives are the Source of Calories: Most calories and sugar in tea come from added ingredients like milk, honey, syrups, and sugar, not from the tea itself.
Beware of Sweetened Drinks: Bottled and specialty teas, like chai lattes and bubble tea, are often loaded with added sugar and high-calorie ingredients.
Flavor with Natural Ingredients: Use calorie-free sweeteners like stevia or enhance flavor naturally with lemon, mint, or cinnamon.
Choose Healthier Milk Options: Opt for skim or low-fat dairy, or unsweetened plant-based milks, to reduce the calorie count of milk tea.
Mindful Consumption is Key: By being aware of your additions, tea can be a hydrating, low-calorie beverage that supports a healthy diet.

The Simple Truth About Plain Tea

For those focused on nutrition and diet, the good news is that tea in its purest form is an excellent choice. Traditional teas, such as black, green, white, and oolong, are derived from the Camellia sinensis plant. When these leaves are simply steeped in hot water, they infuse the water with flavor, antioxidants, and a small amount of caffeine, but contribute a negligible number of calories. An 8-ounce (240 ml) cup of plain brewed tea typically contains just 2-3 calories and zero sugar. This means you can enjoy multiple cups of unadulterated tea throughout the day without significantly impacting your overall calorie intake.

Herbal Teas: A Zero-Calorie Delight

Herbal teas, or tisanes, are infusions made from a variety of herbs, dried fruits, flowers, and spices rather than the Camellia sinensis plant. Popular examples include chamomile, peppermint, and hibiscus. Like traditional teas, these infusions are virtually calorie-free when consumed plain. Some herbal teas with dried fruit may contain trace amounts of natural sugars, but the overall calorie count remains very low, usually under 10 calories per cup.

How Additives Drastically Change the Nutrition Profile

The perception that tea contains calories and sugar comes from the wide array of additions commonly used to enhance its flavor. From a simple splash of milk to elaborate syrups, these extras are where the energy and sugar truly hide.

Sugars and Sweeteners

The most common culprit for added calories is sugar. A single teaspoon of granulated sugar can add around 16 calories to your brew, while a tablespoon of honey can add a substantial 64 calories. Many people add multiple teaspoons or tablespoons, causing the calorie count to quickly escalate. Beyond refined sugar, many commercial tea products and cafe drinks rely on high-fructose syrups and other caloric sweeteners.

Milk and Creamers

Adding milk or cream is another way calories creep into your cup. The calorie count depends on the fat content of the dairy. For example, a half-cup of whole milk can add around 75 calories, while switching to skim milk reduces that to about 42 calories. Sweetened condensed milk, a key ingredient in many specialty teas, is particularly high in calories, with just 1 ounce packing 122 calories.

Syrups and Flavorings

Ready-to-drink bottled teas, chai lattes, and bubble tea are famous for their high-calorie content due to added sugars and flavorings. A 16-ounce bubble tea, for instance, can contain anywhere from 200 to 450 calories, with much of that coming from sweetened condensed milk, syrups, and chewy tapioca pearls.

Comparison: Plain vs. Sweetened Tea

To illustrate the impact of additives, here is a comparison table showing the approximate nutritional difference between a plain cup of tea and a typical sweetened version.


Beverage Type	Approximate Calories (per 8oz cup)	Approximate Sugar (per 8oz cup)
Plain Brewed Black/Green Tea	~2-3 calories	0g
Plain Herbal Tea	0-3 calories	0g
Tea with 1 tsp Sugar	~18-23 calories	~4g
Tea with 1 tbsp Honey	~66-69 calories	~21g
Tea with Whole Milk (4oz)	~77-80 calories	~6g
Bubble Tea (16oz)	200-450 calories	20-50g

Healthier Ways to Enjoy Your Tea

Fortunately, it’s easy to enjoy a flavorful cup of tea without adding excess sugar and calories. By taking control of your ingredients, you can make tea a truly healthy part of your daily routine. Here are some simple, delicious alternatives.

Use Natural, Calorie-Free Sweeteners

Stevia: A plant-based, zero-calorie sweetener that can be used in liquid or powder form.
Monk Fruit: Another natural, calorie-free sweetener that provides a clean sweetness.

Flavor Your Tea Naturally

Citrus: Squeeze fresh lemon, lime, or orange juice for a tangy, refreshing flavor.
Spices: Add a cinnamon stick, a few cloves, or a slice of fresh ginger while brewing for a warm, spicy note.
Herbs: Fresh mint leaves, lemongrass, or basil can add a bright, aromatic twist.
Dried Fruit: For herbal teas, using infusions with dried berries or fruit pieces can add a subtle sweetness and fruity flavor without a high calorie load.

Choose Lower-Calorie Milks

Skim or Low-Fat Milk: Opt for skim or low-fat dairy over whole milk or heavy cream to significantly reduce the calorie impact.
Unsweetened Plant-Based Milks: Options like almond, soy, and oat milk typically have fewer calories than dairy milk, especially when unsweetened.

Conclusion: Savor the Flavor, Not the Calories

So, does tea have sugar or calories? The answer is clear: plain, brewed tea is virtually a calorie-free and sugar-free beverage, offering a hydrating, antioxidant-rich addition to any diet. The primary source of calories and sugar is the sweeteners, milk, and flavorings that are added during preparation. By making mindful choices—such as brewing your own tea, using natural calorie-free sweeteners, or opting for low-fat milk alternatives—you can control your intake and enjoy all the health benefits of tea without the unnecessary additions. Whether hot or iced, enjoying tea in a health-conscious way is the key to savoring its true flavor and nutritional value.

Enjoy smarter sipping with homemade or unsweetened bottled teas for a low-calorie experience.

Frequently Asked Questions

Unsweetened iced tea contains almost no calories or sugar, but many commercial iced teas are sweetened and can have a very high sugar and calorie content, so it's important to check the label.

Regularly consuming tea with added sugar can contribute to weight gain, as these are 'empty calories' that can add up over time without providing substantial nutrients.

A cup of plain, brewed green tea has a negligible 2-3 calories and contains no sugar, making it an excellent low-calorie beverage choice.

For calorie-free sweetness, you can use natural sweeteners like stevia or monk fruit. Alternatively, add spices like cinnamon or ginger for flavor without increasing calories.

Milk tea can be high in calories, with the amount depending on the type of milk (whole vs. skim) and whether added sugar or sweetened condensed milk is used.

Most plain herbal teas, like chamomile or peppermint, contain negligible calories, usually around 0 to 3 per cup. Any calories would come from added sweeteners.

Both plain tea and coffee are low in calories. The health impact depends on what is added. Since people tend to add more high-calorie ingredients to coffee drinks, tea often ends up being the lower-calorie choice.