How many calories are in a cup of tea with milk?

November 8, 2025 •

3 min read

While a cup of plain black tea contains a negligible 2 calories, adding milk and sugar significantly increases the final count. The total number of calories in a cup of tea with milk depends entirely on the type of milk and quantity of sweetener used.

Quick Summary

The calorie count of a cup of tea with milk is not fixed, but varies greatly depending on the fat content of the milk and the amount of added sugar. Using lower-fat dairy or plant-based alternatives can significantly reduce the total calories, a key factor for those monitoring their intake.

Key Points

Calories vary by additions: The calorie content of tea with milk is not fixed and depends on the type of milk and quantity of sugar added.
Milk type is a key factor: Whole milk adds more calories than semi-skimmed or skim milk due to higher fat content.
Plant-based options are generally lower in calories: Unsweetened almond or oat milks offer significantly fewer calories than dairy options.
Sugar adds significant calories: A single teaspoon of sugar adds about 16 calories, and this can quickly accumulate with multiple teaspoons.
Reduce calories with mindful swaps: To lower the calorie count, use low-fat milk, sugar substitutes, or flavor with spices instead of sweeteners.
Plain tea is nearly calorie-free: For the lowest calorie option, drink plain black or herbal tea, which typically contains only 2-3 calories per cup.

Understanding the Calorie Count in Milk Tea

Plain tea is virtually calorie-free, but that changes the moment dairy and sweeteners are introduced. The final number of calories in a cup of tea with milk is a result of a simple calculation: calories from the milk plus calories from any added sugar. For someone managing their weight or just monitoring their daily intake, understanding these components is key to making informed choices about their favorite beverage.

The Impact of Milk Type on Calorie Count

Your choice of milk is the most significant factor affecting the calorie content of your tea. The fat percentage of cow's milk makes a major difference, and plant-based milks offer an even wider range of nutritional profiles.

Whole Milk: A standard 125ml addition of whole milk can add around 55 calories. Given its fat content, it's one of the highest-calorie options.
Semi-Skimmed Milk: A quarter cup (around 60ml) of semi-skimmed milk adds about 16 calories to your tea.
Skim Milk: A lower-fat alternative, skim milk, adds fewer calories, with 120ml contributing approximately 42 calories.
Almond Milk: Unsweetened almond milk is a popular low-calorie choice. The calories can vary by brand, but an unsweetened variety may add as little as 30–60 calories per cup.
Oat Milk: The calorie content of oat milk can range depending on the brand and how it's prepared, from around 45 to 120 calories per cup.

The Caloric Cost of Sweeteners

Adding sugar is a common way to enhance the flavor of tea, but it comes with a considerable calorie cost. Each teaspoon of granulated sugar adds about 16 calories, while a tablespoon of honey can add around 64 calories. The number of sweeteners you add can quickly increase the drink's total energy, so these should be used sparingly if you're counting calories. Using a zero-calorie sweetener is another way to enjoy a sweeter taste without the added energy.

How to Calculate Calories in Your Tea

To get a personalized estimate, you can break down your recipe. For example, a cup of tea (negligible calories) plus 125ml of whole milk (around 55 calories) and 1 teaspoon of sugar (around 16 calories) will result in a total of approximately 71 calories. Adjust the calculation based on your ingredients and serving sizes. It's a simple process of adding up the individual components to find your total.

Comparison of Tea Calorie Counts


Beverage	Milk Type	Sweetener	Approximate Calories (per 8oz/240ml cup)
Plain Black Tea	None	None	2-3 calories
Tea with Milk	Whole Milk (4 oz)	None	~75 calories
Tea with Milk and Sugar	Whole Milk (4 oz)	1 tsp sugar	~91 calories
Tea with Skim Milk	Skim Milk (4 oz)	None	~42 calories
Chai Latte (Café)	Whole Milk	Syrup/Sugar	200-300+ calories
Bubble Tea (Boba)	Sweetened Condensed Milk	Sugar/Syrup	200-450 calories
Tea with Almond Milk	Unsweetened Almond Milk	None	~30-60 calories

Creating a Low-Calorie Cup of Tea

For those looking to reduce their calorie intake while still enjoying their tea, several strategies can help:

Switch to a low-fat or fat-free milk: Choosing skim milk over whole milk dramatically cuts down on fat and calories.
Use unsweetened non-dairy alternatives: Unsweetened almond or oat milk contains significantly fewer calories than cow's milk.
Replace sugar with a low-calorie sweetener: Opt for a sugar substitute like stevia or monk fruit to add sweetness without the calories.
Flavor with spices and herbs: Enhance your tea with natural flavors like cinnamon, ginger, or cardamom, which have negligible calories.
Brew plain tea: The simplest and most effective way is to enjoy your tea black or herbal, which is nearly calorie-free.
Reduce portion sizes: Simply using less milk and sugar will lower the overall calorie count.

Conclusion

In summary, while a plain cup of tea is an almost calorie-free beverage, the addition of milk and sugar can increase its energy content substantially. The exact number of calories depends on the type of milk, the amount used, and any added sweeteners. By making conscious choices, such as opting for lower-fat or unsweetened milk alternatives and using less sugar, you can easily control the calorie impact of your daily cup of tea. A mindful approach to what you add is the best strategy for enjoying your tea while staying on track with your health goals. For more in-depth nutritional data and research on ingredients, you can explore reliable sources such as Eat This Much.

Frequently Asked Questions

A standard cup of tea with milk, without any added sugar, contains approximately 25 calories, though this can vary slightly based on the type of milk and the amount used.

Adding sugar and milk both increase calories, but the calorie contribution is highly dependent on the type and amount. A teaspoon of sugar adds about 16 calories, while a generous amount of whole milk can add more.

For the lowest calories, opt for unsweetened plant-based milks like almond milk, or dairy options like skim milk.

While not inherently fattening in moderation, the calories from frequent cups of tea with high-fat milk and multiple teaspoons of sugar can add up, especially if you have several cups a day.

Yes, tea is rich in antioxidants, and some milks provide calcium and protein. The health benefits are most pronounced when sugar is limited or avoided entirely.

Switching from whole milk to skim milk can significantly reduce calories. For example, using 120ml of whole milk adds about 75 calories, while the same amount of skim milk adds only around 42 calories.

You can use zero-calorie sweeteners like stevia, monk fruit, or erythritol. Alternatively, enhance the flavor with spices such as cinnamon or cardamom.