How Many Calories Are in a 12 oz Glass of Sweet Tea?

November 25, 2025 •

3 min read

Sweet tea is a popular drink, especially in the Southern United States, but its high sugar content greatly affects the calorie count. While unsweetened tea has almost no calories, adding sugar turns it into a sugary drink. A 12 oz glass typically contains between 70 and 160 calories depending on the sugar added.

Quick Summary

A 12 oz serving of sweet tea usually ranges from 70 to 160 calories. The calories mainly come from added sugar, which can vary based on preparation. It differs from unsweetened iced tea, which has minimal calories.

Key Points

Calorie Range: A 12 oz glass of sweet tea usually has between 70 and 160 calories, which depends on the recipe and sugar amount.
Main Calorie Source: The calories in sweet tea come almost solely from added sugar, as tea itself is nearly calorie-free.
Sugar Content: A 12 oz serving can contain from 15 to over 30 grams of sugar, exceeding daily limits in some cases.
Health Risks: High intake of sugary drinks like sweet tea is linked to health issues, such as weight gain, type 2 diabetes, and heart disease.
Healthier Options: To lower calorie intake, use unsweetened iced tea, alternative sweeteners, or decrease sugar over time.
Antioxidant Benefit: Sweet tea has antioxidants from tea leaves, but the benefits may be reduced by the high sugar content.

Understanding the Calorie Content in Sweet Tea

The calorie content in sweet tea comes almost entirely from added sugar, as tea leaves themselves have minimal calories. The range in calorie counts (70 to 160+ calories per 12 oz) results from different preparation methods, whether it's homemade, from a restaurant, or pre-packaged. Some brands use more sugar, increasing the calorie count, while others offer moderately sweetened versions. The amount of sugar is the direct factor determining the caloric value.

Why Calorie Counts Differ by Brand

Different manufacturers and restaurants have unique recipes that define the final sugar and calorie total. For instance, a 12 oz Lipton Sweet Tea contains approximately 70 calories, whereas a Firehouse Subs 12 oz sweet tea has 160 calories. These differences highlight the importance of checking nutritional information, especially for those monitoring their sugar and calorie intake.

The Impact of Added Sugar on Your Health

Excessive sugar consumption can contribute to health problems, such as weight gain, a higher risk of type 2 diabetes, and heart disease. A single 12 oz glass of sweet tea can contain a significant portion of the recommended daily sugar intake. Although sweet tea has antioxidants from the tea leaves, the health benefits are often offset by the high sugar content.

Reducing Calories in Your Sweet Tea

There are simple ways to enjoy the flavor of sweet tea without the high calorie count. The easiest way is to switch to unsweetened iced tea, which is almost calorie-free. For those who can't eliminate sugar entirely, consider the following:

Use less sugar when brewing tea at home.
Choose alternative, low-calorie sweeteners like stevia or erythritol.
Gradually decrease the amount of sugar to adjust your taste.
Flavor unsweetened tea with lemon, mint, or berries.

Sweetened vs. Unsweetened Tea: A Nutritional Comparison


Feature	Sweet Tea (12 oz)	Unsweetened Iced Tea (12 oz)
Calories	70-160+ calories	~2 calories
Added Sugar	15-32+ grams	0 grams
Carbohydrates	17-31+ grams	<1 gram
Antioxidants	Present (but potentially offset by sugar)	Present
Impact on Weight	Can contribute to weight gain	Supports weight management
Effect on Blood Sugar	Can cause spikes	Negligible effect

The Role of Tea in a Healthy Diet

While sweet tea, with its high sugar content, is best as an occasional treat, unsweetened tea offers health benefits. The antioxidants and polyphenols found in tea are linked to improved heart health and other positive outcomes. Including unsweetened tea in a healthy diet is beneficial, especially as a replacement for sugary drinks like soda.

Outbound Link Reference

For detailed information on sugar recommendations, consider reviewing guidelines from sources like the American Heart Association. The AHA provides useful advice on limiting added sugars.

Conclusion

In conclusion, a 12 oz glass of sweet tea isn't a simple, low-calorie drink. Its nutritional value, determined by the sugar added, can range from moderately high to comparable to soda. Understanding this variability is important for those watching their calorie and sugar intake. Switching to unsweetened tea or reducing sugar are effective strategies to enjoy tea's flavor while minimizing health risks associated with too much sugar. This helps consumers make informed choices about their beverages.

Frequently Asked Questions

The amount varies, but with 15 to over 30 grams of sugar, a 12 oz glass can have about 4 to 8 teaspoons of sugar, as one teaspoon equals about 4 grams.

Sweet tea is often slightly better than many sodas because it has antioxidants from tea leaves and sometimes less sugar, but many recipes are still very high in sugar and should be consumed in moderation.

A good low-calorie alternative is unsweetened iced tea, which has almost no calories. You can also add lemon, mint, or fruit for flavor without the calories.

Yes, regular consumption of sweet tea, due to its high sugar and calorie content, can lead to weight gain if not part of a healthy diet and lifestyle.

Drinking too many sugary drinks like sweet tea over time can increase the risk of conditions such as type 2 diabetes, heart disease, and tooth decay.

Yes, you can easily make sweet tea with a low-calorie or zero-calorie sweetener like stevia, monk fruit, or erythritol to reduce the calorie count.

Yes, the calorie content can vary. Restaurants and pre-packaged brands have set recipes, while homemade allows control over the sugar amount.