How many calories are in 1 cup of tea with milk and no sugar?

December 14, 2025 •

3 min read

Plain black tea with no additions contains almost no calories, typically around 2 kcal per cup. However, the number of calories in 1 cup of tea with milk and no sugar can range from about 10 to over 70, depending entirely on the type and amount of milk used. This article breaks down the nutritional content to help you make informed choices.

Quick Summary

The calorie count for a sugar-free milk tea varies significantly based on the milk used, with whole milk resulting in a higher count than skim or plant-based alternatives. The tea itself contributes a negligible amount of calories to the total. Key factors include milk fat content and serving size.

Key Points

Core Calorie Source: The calories in milk tea with no sugar come almost entirely from the milk, not the tea leaves themselves.
Milk Fat is Key: The fat content of the milk directly impacts the calorie count; whole milk is highest, while skim milk and many unsweetened plant-based milks are significantly lower.
Portion Control Matters: Using less milk, even whole milk, can result in a lower-calorie cup than using more of a low-fat milk.
Consider Plant-Based Alternatives: For the lowest calorie option, unsweetened almond or other plant-based milks are excellent choices.
Total Daily Intake: Small adjustments to your tea habits, like switching milk types, can result in a noticeable reduction in total calorie consumption over the course of a day or week.

Demystifying the Calories in Tea with Milk

For many, a warm cup of tea with a splash of milk is a daily ritual. But for those watching their calorie intake, understanding the nutritional impact is important. While the tea itself is virtually calorie-free, the milk is the primary determinant of the final calorie count. By exploring different milk options, you can enjoy your favorite brew while staying mindful of your health goals.

The Surprising Variability of Milk

Not all milk is created equal when it comes to calories. The fat content is the most significant factor. For a standard 8-ounce cup of tea with a typical addition of about 1 to 2 tablespoons of milk, the calorie difference can be notable.

Whole Milk: A tablespoon of whole milk can add around 9 calories to your tea. This makes for a creamier, richer drink but at a higher calorie cost than lower-fat options.
Semi-Skimmed (2%) Milk: With less fat, a tablespoon of semi-skimmed milk adds fewer calories, around 6 per tablespoon, making it a popular and balanced choice.
Skim Milk: As the lowest-fat dairy option, skim milk adds only about 5 calories per tablespoon, offering a good compromise for those who want a milk tea with minimal calories.
Plant-Based Milks: Unsweetened varieties of plant-based milks, such as almond or soy, can also be low in calories. For instance, 100ml of some unsweetened milk alternatives can have as little as 15 calories, though this can vary by brand.

Comparison Table: Calories in Tea with Different Milks

To illustrate the impact of your milk choice, here is a comparison table based on an 8-ounce cup of tea with approximately 2 tablespoons (30ml) of milk, with no sugar added.


Type of Milk	Calories (per 8oz cup, approx.)	Key Characteristic
Skim Milk	~12 kcal	Lowest calorie dairy option
Semi-Skimmed Milk	~19 kcal	Balanced creaminess and calories
Whole Milk	~27 kcal	Richest, creamiest flavor
Unsweetened Almond Milk	~5-10 kcal	Very low calorie, nutty flavor
Unsweetened Soy Milk	~15-20 kcal	Moderate calories, creamy texture

How to Create a Lower-Calorie Milk Tea

If your goal is to minimize calories without giving up your milk tea, here are some tips:

Choose Lower-Fat Milks: Opting for skim milk or unsweetened plant-based milk is the simplest way to reduce calories significantly. Some barista-style plant milks are formulated for foam and texture with fewer calories than regular sweetened versions.
Mind Your Ratios: A “splash” is very different from a 1:1 tea-to-milk ratio. The less milk you add, the fewer calories your cup will contain. Consider using a measuring spoon to monitor your intake more precisely.
Rethink Flavorings: While the question is about no sugar, some people use other high-calorie flavorings like condensed milk. Just one tablespoon of sweetened condensed milk can add over 60 calories, so avoiding this is a key step to keeping the calorie count down.
Explore Herbal Teas: Certain herbal teas can offer a creamy texture naturally. For example, rooibos tea has a naturally mild, slightly sweet profile that many find less in need of milk or sweeteners. Herbal teas, when prepared with just hot water, are generally calorie-free.

The Importance of Portions

One of the biggest factors in calorie calculation is the serving size. A large mug of milk tea will have significantly more calories than a standard teacup. Be mindful of the volume of both the tea and the milk. For those who enjoy multiple cups a day, these small amounts can add up over time, and choosing a lower-calorie milk can make a significant difference to overall daily intake.

Conclusion

In summary, the calorie count for a cup of tea with milk and no sugar is not a single number but rather a range based on your choice of milk and how much you add. By being mindful of the milk's fat content, you can easily control the calories in your daily brew. Choosing a low-fat or plant-based milk is a simple and effective strategy for reducing your caloric intake without sacrificing the comforting ritual of a warm, milky tea. This simple adjustment allows for smarter sipping and better management of your health goals.

Frequently Asked Questions

Plain black, green, or herbal tea brewed with water has virtually no calories, typically around 2 kcal per 8-ounce cup.

Using skim milk instead of whole milk for your tea significantly lowers the calorie count because of the reduced fat content. For example, 2 tablespoons of whole milk add about 27 calories, while the same amount of skim milk adds about 12.

Yes, unsweetened almond milk is one of the lowest-calorie options. Some brands contain as few as 15 calories per 100ml, offering a great way to keep your tea low-calorie.

No, spices like cinnamon or ginger add a negligible amount of calories to your tea. They are a great way to add flavor without increasing the calorie content.

A standard cup of tea with milk and no sugar is very low in calories, but a chai latte, especially from a café, can be much higher due to larger milk volumes and added sweeteners.

Yes, sweetened condensed milk is very high in calories. Just one tablespoon can add over 60 calories, making it a less suitable option for a low-calorie drink.

To accurately track calories, measure the amount of milk you add using a measuring spoon instead of just guessing. This will give you a precise calorie count for your specific brew.