How Many Calories Are In A Cup of Tea With No Sugar? The Surprising Truth

November 20, 2025 •

4 min read

Plain, brewed tea, sourced from the Camellia sinensis plant, is a nearly calorie-free beverage. A standard 8-ounce cup of freshly brewed black or green tea contains only a negligible 2 to 3 calories. This low-energy value makes understanding how many calories are in a cup of tea with no sugar a game-changer for those monitoring their dietary intake.

Quick Summary

A standard cup of brewed tea with no sugar contains a negligible amount of calories, typically 2 to 3 per cup. The true calorie content depends entirely on high-calorie additives like milk, honey, or sugar, not the tea leaves themselves.

Key Points

Negligible Calories: A cup of plain brewed tea contains only 1–3 calories, making it a virtually calorie-free beverage.
Additives are the Culprit: The high calorie count in many tea drinks comes from added ingredients like milk, sugar, or honey, not the tea leaves themselves.
Supports Weight Management: By choosing unsweetened tea over sugary drinks, you significantly reduce your caloric intake, aiding in weight loss efforts.
Boosts Health Benefits: Drinking tea with no sugar maximizes its natural antioxidant and flavonoid content, which is beneficial for heart health and diabetes prevention.
Protects Dental Health: Removing sugar from tea helps prevent tooth decay and cavities, supporting better long-term oral hygiene.
Explore Flavor Naturally: Enhance unsweetened tea with natural flavors like a squeeze of lemon, fresh mint, or ginger to add complexity without calories.

The Core Calorie Count

When brewed with only water, most traditional teas are virtually calorie-free. The small amount of energy comes from trace carbohydrates found in the tea leaves, which become diluted during steeping. This holds true for the most common types of tea, whether they contain caffeine or not.

Black, Green, and Oolong Tea

These teas all come from the same Camellia sinensis plant but are processed differently. Black tea leaves are fully fermented, green tea leaves are non-fermented, and oolong is semi-fermented. Despite these differences, their calorie counts are all in the same minimal range:

An 8-ounce (240-ml) cup of brewed black tea has around 2 calories.
The same serving size of green tea also contains approximately 2 calories.
Oolong tea follows suit with about 2 calories per cup.

Herbal Teas

Herbal teas, or infusions, are not made from the Camellia sinensis plant but rather from the dried leaves, flowers, or roots of other plants. Popular examples include peppermint, chamomile, and rooibos. As with traditional teas, they contain a minimal calorie count, with many being functionally zero-calorie beverages.

An 8-ounce cup of chamomile tea contains about 2 calories.
Peppermint tea also has around 2 calories per cup.
Hibiscus tea is noted for having virtually no calories.

Where Calories Are Added: The Impact of Milk and Sugar

The real source of calories in tea is not the brew itself, but the additions people often use to sweeten and flavor it. A seemingly small amount of milk or sugar can quickly transform a near-zero-calorie drink into one with a significant energy load.

Comparison Table: Calories in Tea With and Without Additives


Ingredient Addition	Approximate Calories per 8oz Cup	Notes
Plain Brewed Tea (Black/Green)	2 calories	Minimal energy from trace carbohydrates
One Teaspoon of Sugar	+16 calories	Adds up quickly with multiple cups
One Teaspoon of Honey	+64 calories	A higher calorie alternative to sugar
Splash of Skim Milk	+10 calories	A low-fat dairy option
Splash of Whole Milk	+19 calories	Higher calorie due to fat content
Chai Tea Latte (Premade)	240+ calories	Varies based on milk and sweetener
Sweet Iced Tea (Bottled)	140-150+ calories	Can be very high in added sugar

Health Benefits of Sugar-Free Tea

Drinking tea with no sugar offers numerous health advantages, allowing you to enjoy the full benefits of the brew without the drawbacks of added sweeteners.

Aids Weight Management

Unsweetened tea is an excellent hydrating, zero-calorie alternative to sugary sodas, juices, and specialty coffee drinks. The antioxidants and caffeine in some teas, particularly green tea, can also help boost metabolism and promote fat burning.

Supports Heart Health

Studies have shown that compounds in tea, such as flavonoids and polyphenols, are beneficial for cardiovascular health. Consuming unsweetened tea has been linked to a reduced risk of heart disease. Conversely, adding excessive sugar can negate these positive effects.

Protects Teeth

Sugar is a primary cause of tooth decay and cavities. By drinking tea without sugar, you help protect your dental health, as certain compounds in tea can even help fight harmful bacteria in the mouth.

Helps Prevent Diabetes

Excessive sugar intake is a significant risk factor for Type 2 diabetes. The antioxidants in plain tea can help manage blood sugar levels, while consuming it without added sugar is a simple, effective way to reduce overall sugar intake.

Enjoying Tea Without Sugar

For those accustomed to sweetened tea, making the switch can take time. However, there are several strategies to make unsweetened tea more enjoyable.

Choose High-Quality Leaves: Higher quality loose-leaf teas often have more nuanced and complex flavors that are less reliant on sweetness. Exploring different varieties can be a rewarding journey.
Brew Properly: Over-steeping can cause bitterness. Pay attention to recommended water temperatures and steeping times for different tea types. For example, green tea should be steeped at a lower temperature than black tea.
Add Natural Flavor: Squeeze in a slice of lemon or lime, or add a sprig of fresh mint or a sliver of ginger for a boost of natural flavor without the calories.
Consider Natural Zero-Calorie Sweeteners: If you absolutely need a hint of sweetness, stevia is a natural, zero-calorie option.

Conclusion

A simple cup of tea, brewed with hot water and no additions, is a triumph of flavor and health. Containing just 1 to 3 calories, it stands as a virtually calorie-free beverage and a testament to natural, wholesome drinking. By forgoing sugar and other high-calorie additives, you unlock a host of health benefits, from heart protection to weight management, while still enjoying a delicious and comforting drink. The true essence of tea lies in its rich flavors and aromas, not in any added sweetness.

Here is a helpful resource on tea and its nutritional content.

Frequently Asked Questions

A standard 8-ounce cup of freshly brewed black tea with no sugar contains only about 2 calories, which is considered a negligible amount.

No, an 8-ounce cup of green tea brewed with plain water contains around 2 calories, making it a nearly calorie-free choice.

The minimal calorie count comes from the trace amounts of carbohydrates naturally present in the tea leaves, which infuse into the water during the brewing process.

Sweeteners and dairy products are the primary source of calories. A single teaspoon of sugar adds about 16 calories, while a tablespoon of honey can add over 60 calories.

Yes, drinking tea with no sugar is an excellent strategy for weight loss. It provides a hydrating, zero-calorie alternative to high-sugar beverages and its compounds can even support metabolism.

Most herbal infusions, such as chamomile or peppermint, are also virtually calorie-free, with a typical cup containing around 2 calories. Some types, like hibiscus, are even noted as zero calories.

Squeezing a slice of lemon into your unsweetened tea adds a minimal amount of calories, typically less than 1 calorie, and provides a boost of natural flavor.