How many calories are in 1 cup of milk tea without sugar? A nutrition diet guide

November 8, 2025 •

4 min read

A cup of plain brewed black tea contains a negligible 2 calories, but adding milk increases this significantly. Understanding how many calories are in 1 cup of milk tea without sugar is crucial for managing your intake, as the calorie count can vary dramatically based on the type of milk and preparation.

Quick Summary

Unsweetened milk tea's calorie count depends on the milk used. Whole milk adds more calories, while skim or plant-based milks like almond offer lower-calorie options, along with potential health benefits.

Key Points

Milk determines calories: The number of calories in unsweetened milk tea depends on the type and quantity of milk, as plain tea contains negligible calories.
Skim milk is lowest dairy option: Skimmed cow's milk provides the lowest calorie count among dairy options, offering around 35 calories per 100ml.
Almond milk is the lowest overall: Unsweetened almond milk is typically the lowest-calorie milk option, with roughly 13 calories per 100ml.
Control ratios for lower calories: Adjusting the milk-to-water ratio is an effective way to control the total calories in your cup.
Add spice, not sugar: Flavor can be added with calorie-free spices like cinnamon or ginger, which provide taste without adding to your daily intake.
Unsweetened milk tea benefits heart health: Moderate consumption of tea has been linked to improved heart health due to its antioxidant properties.

The Calorie Breakdown of Unsweetened Milk Tea

For anyone focusing on their nutrition, tracking caloric intake is key. While a plain cup of brewed black tea is virtually calorie-free, the moment you add milk, the calorie count rises. The exact number depends almost entirely on the type and quantity of milk used. Factors such as the milk's fat content and whether it's dairy or plant-based are the primary determinants.

Black, green, and other plain teas contain potent antioxidants known as polyphenols and catechins, which have numerous health benefits, such as reducing inflammation. Incorporating milk can offer additional nutrients like calcium, protein, and vitamin D, but it also introduces fat and sugar (lactose). The key to keeping your milk tea healthy is omitting any added sugar, honey, or high-calorie flavorings.

Cow's Milk: A Dairy Comparison

When using dairy milk, the calorie count is directly related to the fat content. Whole milk is the highest in calories, while skimmed milk contains the least. Here’s a breakdown of the typical nutritional values per 100ml:

Whole Milk: At approximately 64 calories and 3.6g of fat per 100ml, it provides a rich and creamy texture but the highest caloric load.
Semi-Skimmed Milk: A popular middle ground, offering about 50 calories and 1.8g of fat per 100ml.
Skimmed Milk: The lowest-calorie dairy option, with roughly 35 calories and minimal fat content per 100ml.

To calculate the approximate calories for a 1-cup (240ml) serving of milk tea, you must consider your milk-to-water ratio. If you use a 1:1 ratio (120ml milk, 120ml water), a cup with whole milk would have about 77 calories, semi-skimmed about 60 calories, and skimmed around 43 calories.

Plant-Based Milks: Lighter Alternatives

Plant-based milks have become a popular choice for those seeking lower-calorie or dairy-free options. It's crucial to select unsweetened varieties to keep the sugar content and calories in check.

Popular Plant-Based Milk Calories (per 100ml, unsweetened):

Almond Milk: One of the lowest-calorie options, typically around 13 calories per 100ml, but also low in protein. It has a light, nutty flavor that works well in tea.
Soy Milk: Comparable in calories to semi-skimmed dairy milk, with approximately 39 calories per 100ml. It provides a good source of protein.
Oat Milk: Offers a creamier texture, with calories generally ranging from 40 to 50 per 100ml, but can vary widely by brand. Its subtle, sweet flavor pairs well with black tea.

Health Benefits of Unsweetened Milk Tea

By leaving out the sugar, milk tea can be a beneficial part of your daily routine. Here are some of the advantages:

Antioxidant Boost: Tea contains potent antioxidants that can help fight free radicals and reduce inflammation in the body.
Bone Health: If you choose dairy or fortified plant milk, you'll be getting essential calcium and vitamin D, which are crucial for strong bones and teeth.
Improved Heart Health: Moderate tea consumption has been linked to improved cardiovascular health, including helping to lower cholesterol.
Energy and Focus: Tea contains caffeine, which provides a mild and sustained energy boost without the jittery effects of excessive coffee.
Hydration: Unsweetened milk tea contributes to your daily fluid intake, helping you stay hydrated.

Controlling Calories: The Art of the Ratio

Beyond choosing your milk type, the ratio of milk to water is the most powerful tool for controlling your drink's calorie count. A milkier, richer brew will naturally have more calories. If you prefer a full-bodied tea but want to cut calories, simply reduce the proportion of milk. For example, moving from a 1:1 milk-to-water ratio to a 1:3 ratio will drastically lower the calories per cup.

Flavor Without the Calories

To add flavor without increasing the caloric content, consider adding calorie-free spices and flavorings. Popular additions include:

Cinnamon sticks
Cardamom pods
Fresh ginger
A dash of vanilla extract

These can transform a plain tea into a fragrant and satisfying treat, making the absence of sugar unnoticeable. Experiment with different combinations to find your perfect flavor profile.

Comparison Table: Calories in Unsweetened Milk Tea

To help you make an informed choice, here is a comparison of the approximate calories and fat content for different types of unsweetened milk tea, based on a standard 1-cup (240ml) serving using a 1:1 milk-to-water ratio.


Milk Type (Unsweetened)	Calories (kcal) per 100ml milk	Fat (g) per 100ml milk	Approx. Calories per 240ml Tea (1:1 Ratio)
Whole Cow's Milk	~64	3.6	~77
Semi-Skimmed Cow's Milk	~50	1.8	~60
Skimmed Cow's Milk	~35	0.1	~43
Almond Milk	~13	1.1	~16
Oat Milk	~45 (average)	varies	~54
Soy Milk	~39	1.8	~47

Note: Calorie content can vary slightly between brands for plant-based milks. Always check the nutritional information on the packaging for accuracy.

The Verdict: Your Healthiest Unsweetened Milk Tea

The calorie count for an unsweetened milk tea is not a fixed number; it's a spectrum defined by your choices. For the lowest-calorie option, unsweetened almond milk offers the most significant reduction in calories. However, if you prefer the creaminess and added protein of dairy, semi-skimmed or skimmed milk provides a good balance. Ultimately, the healthiest milk tea is the one you enjoy most, made mindfully with ingredients that align with your dietary goals. By understanding how different milks and ratios affect the calorie count, you can sip your favorite beverage guilt-free.

For more detailed nutritional information on tea, you can consult this resource: Healthline's article on tea calories.

Conclusion

In summary, the number of calories in a cup of milk tea without sugar is not static and depends heavily on the type and amount of milk used. By choosing lower-fat dairy options like skim milk, or plant-based alternatives like almond milk, you can significantly reduce the caloric impact. Incorporating calorie-free spices is an excellent way to enhance flavor without sacrificing your diet. Enjoying unsweetened milk tea in moderation, with a focus on healthy ingredients, allows you to reap its benefits without the guilt of high-calorie, sugary drinks.

Frequently Asked Questions

Using a 1:1 ratio of milk to water, a 1-cup (240ml) serving of milk tea made with whole cow's milk contains approximately 77 calories, with the majority coming from the milk.

Yes, opting for skimmed milk significantly reduces the calorie count. A 1-cup (240ml) serving with a 1:1 milk-to-water ratio and skim milk contains only about 43 calories.

Unsweetened almond milk is one of the lowest-calorie options, containing around 13 calories per 100ml. This makes it an excellent choice for a light, low-calorie milk tea.

Unsweetened soy milk typically has about 39 calories per 100ml, while unsweetened oat milk is slightly higher, averaging around 40-50 calories per 100ml. Soy milk also provides more protein.

To lower the calories further, you can decrease the amount of milk used in your tea by adjusting the milk-to-water ratio. Adding calorie-free spices for flavor is also a great strategy.

Yes, unsweetened milk tea can be a good option for weight loss. By forgoing the sugar, it becomes a lower-calorie beverage, and the tea's antioxidants may help boost metabolism.

Some studies suggest that adding milk can slightly inhibit the absorption of certain antioxidants in tea, like catechins. However, it still provides overall health benefits from both the tea and the milk's nutrients.