How Many Calories Are In 8 Ounces of Unsweetened Iced Tea?

January 1, 2026 •

4 min read

An 8-ounce cup of freshly brewed unsweetened iced tea contains a negligible amount of calories, typically less than 5, and often considered calorie-free. This minimal calorie count makes unsweetened iced tea an excellent alternative to high-sugar beverages for anyone watching their calorie intake.

Quick Summary

An 8 oz serving of pure unsweetened iced tea has a negligible calorie count. It is a hydrating, antioxidant-rich beverage, and its calorie content only increases with sugary additives.

Key Points

Minimal Calorie Count: An 8-ounce serving of unsweetened brewed iced tea contains fewer than 5 calories, making it a virtually zero-calorie drink.
Healthy Alternative: Opting for unsweetened iced tea over sweetened versions helps significantly reduce sugar intake and associated health risks.
Antioxidant Rich: Tea is packed with antioxidants like polyphenols and catechins, which help protect your body from cellular damage.
Impact of Additions: The low-calorie nature changes drastically with the addition of sugar, milk, or syrups, which can add significant calories.
Excellent Hydration: Unsweetened iced tea is a delicious and healthy way to stay hydrated, especially during warmer months.
Supports Weight Management: By substituting sugary beverages with unsweetened iced tea, you can reduce calorie consumption and support your weight loss goals.
DIY Control: Brewing your own unsweetened iced tea at home gives you complete control over the ingredients and allows for calorie-free flavor additions like lemon or mint.

The calorie count for a standard 8-ounce serving of unsweetened iced tea is remarkably low. For brewed black tea, a typical 8 fl oz serving contains only 2.4 calories. Green tea is similar, with an 8 fl oz serving containing less than 3 calories. This minimal amount is due to tea leaves containing only trace amounts of carbohydrates, proteins, and fats, most of which are not fully extracted during the brewing process. Consequently, for most practical purposes, unsweetened iced tea is regarded as a zero-calorie beverage, on par with plain water.

Factors Influencing Calorie Content

While the base beverage is low-calorie, its final nutritional value depends heavily on what is added to it. The following additions can significantly change the calorie profile:

Sugars and Sweeteners

This is the most common and impactful addition. Each teaspoon (approx. 4 grams) of table sugar adds about 16 calories. Some examples include:

Classic Southern Sweet Tea: Often made with a high concentration of sugar, a 16-ounce serving can have well over 100 calories.
Flavored Syrups: A single pump of a flavored syrup, common in cafes, can add 20-30 calories or more.

Milk and Creamers

Adding dairy or non-dairy creamers will also increase the calorie count. Whole milk, half-and-half, or sweetened creamers can add a substantial number of calories and fat per serving. A splash of full-fat milk can add 10-20 calories, while a sugar-filled creamer can add far more.

Flavor Enhancements

Fruit Juices: Adding fruit juice, such as lemonade, will increase the sugar and calorie content. For instance, a half-and-half iced tea-lemonade can contain as many calories as a full-sugar soda.
Artificial Sweeteners: Using artificial sweeteners like aspartame or sucralose will sweeten the tea without adding calories. However, some studies suggest that artificially sweetened beverages may not offer the same health benefits as truly unsweetened drinks.

Unsweetened Iced Tea vs. Sweetened Iced Tea

For those focused on health and weight management, the difference between unsweetened and sweetened iced tea is critical. The following comparison highlights the impact of simple sugar additions.


Feature	Unsweetened Iced Tea	Sweetened Iced Tea (with 4 tsp sugar)
Calories (8 fl oz)	<5 calories	~65+ calories (2.4 + (4*16))
Added Sugars (8 fl oz)	0 grams	~16 grams
Health Impact	Hydrating, rich in antioxidants, helps with weight management	Higher sugar intake linked to health risks like obesity and diabetes
Flavor Profile	Crisp, clean, with subtle bitterness or earthiness	Distinctly sweet, often masks the natural tea flavor

Health Benefits of Unsweetened Iced Tea

Beyond its low-calorie nature, unsweetened iced tea offers several health advantages:

Rich in Antioxidants: Tea, especially black and green, is packed with polyphenols and other antioxidants that combat cellular damage from free radicals.
Supports Heart Health: Regular consumption of unsweetened tea has been linked to a reduced risk of heart disease and lower cholesterol levels.
Hydration: It contributes to your daily fluid intake, which is essential for numerous bodily functions.
Aids Weight Management: As a zero-calorie substitute for sugary sodas and juices, it can be a valuable tool for reducing overall caloric intake and supporting weight loss efforts.
Boosts Brain Function: The combination of caffeine and the amino acid L-theanine found in tea can improve alertness and focus without the jitters often associated with coffee.

How to Make the Perfect Unsweetened Iced Tea

Preparing your own unsweetened iced tea is simple and ensures you have full control over the ingredients. Here's a basic guide:

Select Your Tea: Choose your favorite variety, whether it's black, green, or herbal. Black tea provides a classic, robust flavor, while green tea offers a lighter, more grassy taste. Herbal teas are naturally caffeine-free.
Brew It Hot: Steep 4-6 tea bags (or loose leaf equivalent) in 4 cups of hot water for 5-10 minutes. Steeping it hot ensures maximum flavor extraction.
Chill It Down: Remove the tea bags and let the tea cool to room temperature. Pour it into a pitcher and refrigerate until cold.
Add Cold Water: For a gallon of tea, add another 8 cups of cold water to the concentrated tea.
Serve and Garnish: Pour over ice and garnish with a lemon wedge, a sprig of mint, or a few berries for added flavor without the calories. For more great tips on healthy hydration, consider visiting the Centers for Disease Control and Prevention website for additional resources.

Conclusion

An 8-ounce serving of unsweetened iced tea is a virtually calorie-free, hydrating beverage rich in antioxidants. Its nutritional value remains negligible unless sugar, milk, or flavored syrups are added. For those seeking a refreshing, flavorful, and healthy drink option, unsweetened iced tea is an excellent choice that supports overall wellness without contributing extra calories. By making it at home, you can easily control the ingredients and enjoy a truly healthy refreshment.

Frequently Asked Questions

No, the difference in calorie count between unsweetened black and green tea is minimal. Both types contain fewer than 5 calories per 8-ounce serving and are generally considered calorie-free.

One teaspoon (4 grams) of granulated sugar adds approximately 16 calories to your tea. This can quickly increase the total calorie count if multiple teaspoons are used.

Yes, it is a healthy way to increase your daily fluid intake. It provides hydration and antioxidants, offering a flavorful alternative for those who find plain water unappealing.

Adding a standard lemon slice or a small squeeze of lemon juice adds a negligible amount of calories, typically less than 1 calorie, and is a great way to add flavor without sugar.

Bottled or restaurant 'unsweetened' iced teas can sometimes have a few more calories than homemade versions due to potential added flavorings, but they typically remain very low, under 5 calories per 8 ounces. Always check the nutrition label to be sure.

Caffeine is a compound that has no calories. While tea contains caffeine, this does not contribute to the beverage's caloric value.

Yes, unsweetened iced tea is an excellent beverage choice for keto and low-carb diets. With virtually zero net carbs, it provides flavor and hydration without impacting ketosis.