How many calories are in 1 cup of tea? Your guide to a low-calorie beverage

November 9, 2025 •

4 min read

A standard 8-ounce cup of freshly brewed black tea without any additions contains a negligible 2 calories. The crucial question of how many calories are in 1 cup of tea depends almost entirely on the ingredients you add, as common sweeteners and dairy can significantly increase the total.

Quick Summary

Plain tea, including black, green, and herbal varieties, is a nearly calorie-free beverage. The total calorie count rises substantially with additions such as milk, sugar, or honey. This guide breaks down the caloric impact of different ingredients and offers healthier alternatives.

Key Points

Plain Tea is Negligible: Brewed black, green, white, or herbal tea with just water contains only 2–3 calories per 8-ounce cup.
Additions Matter Most: The calorie count drastically increases with the addition of milk, sugar, honey, and flavored syrups.
Mindful Milk Choices: Substituting whole milk for skim milk or unsweetened plant-based alternatives can significantly reduce calories.
Sugar's Impact: Each teaspoon of sugar adds approximately 16 calories, while honey is even more calorically dense.
Flavor Naturally: Opt for calorie-free additions like lemon, ginger, or mint to enhance flavor without adding to your calorie intake.
Beware of Specialty Teas: Ready-to-drink and café-style teas like bubble tea and lattes often contain high levels of sugar and fat, leading to a high calorie count.
Use Zero-Calorie Sweeteners: Stevia and monk fruit are popular zero-calorie alternatives for sweetening your tea.

The Lowdown on Plain Tea

When prepared simply by steeping tea leaves in hot water, most tea varieties are virtually calorie-free. This holds true for the four primary types derived from the Camellia sinensis plant, which are differentiated by their processing method. The minor calorie count comes from trace amounts of carbohydrates that are present in the leaves and released during brewing.

The Base Brew: Black, Green, White, and Oolong Tea

Black Tea: Fully oxidized, black tea typically contains only around 2 calories per 8-ounce cup when prepared without additives. Its robust flavor profile is a result of the oxidation process.
Green Tea: Unoxidized and packed with antioxidants like EGCG, green tea also contains fewer than 3 calories per cup. Many choose it for its potential health benefits, such as boosting metabolism.
White Tea: Minimally processed and harvested while the plant is young, white tea has an equally low-calorie count and a high concentration of antioxidants.
Oolong Tea: This partially oxidized tea sits between green and black tea in its processing. It offers a complex flavor and is also nearly calorie-free on its own.

Herbal Infusions

Herbal teas, or tisanes, are made from herbs, spices, or other plant parts rather than the Camellia sinensis plant. This includes popular options like peppermint, chamomile, and hibiscus. These infusions are also generally considered calorie-insignificant, making them excellent, flavorful, hydrating choices.

How Additions Impact Your Cup of Tea

The most significant factor influencing your tea's calorie content is what you add to it. A seemingly innocent splash of milk or a spoonful of sugar can quickly change a low-calorie drink into a calorie-laden one. Awareness of these additions is key for anyone managing their daily energy intake.

The Caloric Cost of Milk and Cream

Dairy and creamers are major contributors to calories in tea. The fat content directly correlates with the calorie count. For example:

Whole Milk: Using just 4 ounces (120 ml) of whole milk in an 8-ounce beverage can add 75 calories.
Semi-Skimmed Milk: Switching to semi-skimmed milk lowers the impact, adding about 13 calories per cup, depending on the amount used.
Skim Milk: A quarter cup of skim milk adds approximately 11 calories.
Sweetened Condensed Milk: A high-fat, high-sugar option often used in specialty teas like Thai tea, just 1 ounce (30 ml) can add 122 calories.

The Sweetener Effect: Sugar and Honey

Sweeteners are another primary source of calories. They offer empty calories, providing energy without nutritional value.

Granulated Sugar: One teaspoon (about 4 grams) of sugar adds roughly 16 calories. A single cup with two teaspoons of sugar adds 32 calories, plus the base tea calories.
Honey: As a natural sweetener, honey is often perceived as healthier, but it is more calorically dense. One tablespoon can add up to 64 calories.

Specialty Teas and Their High-Calorie Profile

Many store-bought or café-prepared tea drinks are laden with extra calories from milk, sugar, syrups, and other ingredients.

Bubble Tea: A 16-ounce serving of bubble tea, with its sweetened condensed milk, syrup, and chewy tapioca pearls, can range from 200 to 450 calories.
Chai Tea Latte: A cafe-style chai latte, made with milk and flavored syrup, can easily exceed 200 calories depending on size and ingredients.

Comparison Table: Calorie Counts for Different Tea Preparations

To put these numbers into perspective, the following table compares the approximate calories for an 8-ounce (240 ml) cup of plain black tea with various common additions.


Tea Preparation	Approximate Calories (8 oz / 240 ml)	Notes
Plain Black Tea	2	Virtually calorie-free, from trace carbohydrates.
With 1 tsp of Sugar	18	Sugar adds around 16 calories per teaspoon.
With 1 tbsp of Honey	66	Honey adds about 64 calories per tablespoon.
With 2 tbsp of Whole Milk	21	Whole milk adds approximately 19 calories for this amount.
With 2 tbsp of Skim Milk	13	A low-fat alternative with fewer calories.
With 1 tsp of Sugar + 2 tbsp of Whole Milk	37	A common combination, illustrating the additive effect.
Thai Tea (8 oz)	160	High in calories due to sweetened condensed milk and sugar.

Making a Healthier Cup of Tea

For those seeking flavor without the added calories, several healthy alternatives and practices can enhance your tea-drinking experience.

Choose Your Sweeteners Wisely

Zero-Calorie Sweeteners: Consider using non-nutritive sweeteners like stevia, monk fruit, or erythritol to get the desired sweetness with no calories.
Fruit Purees: Blending a small amount of fresh fruit puree (e.g., peach or berry) can add natural sweetness and fiber.

Flavor with Spices and Herbs

Ginger: Adds a spicy, warming kick and aids digestion. Add freshly sliced or grated ginger during the steeping process.
Cinnamon: A cinnamon stick adds a comforting aroma and flavor. Some research suggests it can help regulate blood sugar.
Mint: Fresh mint leaves are a classic, zero-calorie way to add a refreshing note.

Opt for Low-Calorie Add-Ins

Fresh Lemon or Lime Juice: A squeeze of citrus adds brightness and vitamin C for a minimal calorie addition.
Plant-Based Milk: Unsweetened plant-based milks like almond or soy milk are lower in calories than whole dairy milk and are often fortified with nutrients.

Conclusion: Mindful Sipping

While tea itself is a hydrating and nearly calorie-free beverage, the caloric content is largely determined by what you add to it. For those monitoring their intake, understanding the impact of milk, sugar, and other sweeteners is essential. By being mindful of your additions and exploring healthier, low-calorie flavoring options like fresh fruit, herbs, and zero-calorie sweeteners, you can continue to enjoy your favorite brew without compromising your nutrition goals. The key to a healthier cup of tea lies in conscious and thoughtful choices. For more information on how to brew the best cup, visit The Tea Haus.

Frequently Asked Questions

The calorie count for tea with milk and sugar varies based on the type and amount of milk and sugar used. For a standard 8-ounce cup with 2 tablespoons of whole milk (approx. 19 calories) and 1 teaspoon of sugar (approx. 16 calories), the total would be around 37 calories. Using skim milk and a sugar substitute would be much lower.

No, plain brewed tea contains a very small number of calories, typically 2-3 per 8-ounce cup. These come from the trace carbohydrates in the tea leaves. However, this amount is considered negligible and doesn't significantly impact your daily calorie intake.

When consumed plain, both green and black teas contain very few, and virtually the same, calories. An 8-ounce cup of green tea has fewer than 3 calories, similar to black tea. The processing method affects their antioxidant content, not their minimal calorie count.

You can flavor tea without adding many calories by using natural ingredients. Options include a squeeze of fresh lemon or lime juice, fresh ginger slices, cinnamon sticks, or mint leaves.

Zero-calorie sweeteners like Stevia, monk fruit, and erythritol can be an effective way to sweeten tea without adding calories. They can be a good option for those managing weight or blood sugar, but some people may notice an aftertaste.

Yes, many specialty cafe tea drinks, such as bubble tea and chai lattes, contain a high number of calories. These are often made with high-fat dairy, large amounts of sugar, and flavored syrups, which can add hundreds of calories to a single serving.

Some studies suggest that the fat in dairy milk can inhibit the antioxidant activity of tea when the two bind. To get the full antioxidant benefit, especially from green tea, some sources recommend adding lemon juice instead of milk.