How Many Calories Are in a Milky Tea with One Sugar?

November 5, 2025 •

4 min read

A standard teaspoon of sugar contains approximately 16 calories, while a cup of plain black tea has a negligible calorie count, often cited as fewer than two. Knowing these baseline numbers is the first step to understanding how many calories are in a milky tea with one sugar, a favorite beverage for many. The total calorie count is not static and depends heavily on the type and quantity of milk added to the brew.

Quick Summary

The exact calorie count for a milky tea with one sugar varies depending on the type and amount of milk used. While plain tea is nearly calorie-free, adding a teaspoon of sugar and a splash of milk significantly increases the total. Different milks, such as whole, skim, or plant-based alternatives, impact the final number differently.

Key Points

Total Calories Vary: The final calorie count of a milky tea with one sugar depends on the type and amount of milk, typically falling between 20 and 60 calories per cup.
Milk is the Main Contributor: Whole milk is the highest-calorie option, while skim, almond, or soy milk significantly lowers the total count.
Sugar Adds 16 Calories: One teaspoon of sugar contributes approximately 16 calories to the drink.
Calorie Reduction Strategies: To lower calories, switch to a lower-fat milk, use an artificial sweetener, or simply reduce the quantity of both milk and sugar.
Plain Tea is Beneficial: Unsweetened black tea is rich in antioxidants that support heart and gut health, though adding milk may reduce some benefits.
Small Changes Add Up: For frequent tea drinkers, small adjustments to milk and sugar can lead to a noticeable difference in daily calorie intake.

Deconstructing the Calories in a Milky Tea

To accurately determine the calories in a milky tea with one sugar, you must first break down the components. The vast majority of the calories come from the added ingredients—the milk and the sugar—while the brewed tea itself contributes a minimal amount, typically fewer than 3 calories per cup. A single teaspoon of granulated white sugar adds approximately 16 calories. The remaining calories depend on the milk used and how much of it you add. This section explores the calorie contribution of various milk types.

The Impact of Milk Choices

Your choice of milk has the most significant impact on the final calorie total of your tea. While many enjoy the creamy richness of whole milk, opting for lower-fat alternatives or plant-based milks can drastically reduce the caloric impact. Here is a breakdown of how different milk types affect the calorie count per 100ml:

Whole Milk: Approximately 70 calories per 100ml. This is the highest-calorie option for dairy milk and is a significant contributor to the total count in a milky tea.
Semi-Skimmed Milk: Around 50 calories per 100ml. This offers a good balance between flavor and a reduced calorie count.
Skim Milk: Approximately 40 calories per 100ml. A great low-fat alternative that still provides a milky taste with the fewest calories among dairy options.
Unsweetened Almond Milk: Often less than 20 calories per 100ml. This is one of the lowest-calorie milk alternatives, though it offers a different texture and flavor profile.
Unsweetened Soy Milk: Around 40-50 calories per 100ml. Offers a creamy texture similar to dairy but with potentially different nutritional benefits.

Calorie Calculation Examples

By combining the calories from one teaspoon of sugar (16 kcal) with a typical serving of milk (a splash, or about 25-50ml), you can estimate the total calorie count. For example, using 50ml of whole milk would add about 35 calories, bringing the total to roughly 51 calories. The disparity in estimates online is often due to variations in milk type, serving size, and whether the tea is a simple cuppa or a specialized latte.

Reducing Calories in Your Milky Tea

If you are a regular tea drinker and are monitoring your calorie intake, small changes can have a large cumulative effect. Reducing the overall calories in your milky tea can be achieved through several simple substitutions and modifications.

Switch to Skim or Plant-Based Milk: As shown above, replacing whole milk with skim milk or an unsweetened almond or soy milk can significantly cut calories without sacrificing a creamy texture.
Use Artificial Sweeteners: Nonnutritive sweeteners provide the same sweetness as sugar with virtually zero calories. Stevia, erythritol, and monk fruit are popular natural alternatives, while sucralose (Splenda) and aspartame (Equal) are artificial options.
Adjust Serving Size: Simply using less milk and sugar is the most straightforward way to cut calories. Start by using a half teaspoon of sugar or a smaller splash of milk and see if the taste difference is noticeable. Many people find they can gradually reduce their sugar and milk intake over time without missing the extra calories.

Comparison Table: Calorie Breakdown


Ingredient (Approx. Amount)	Calories (kcal)	Key Notes
Black Tea (plain)	2	Negligible calories
Granulated Sugar (1 tsp)	16	The primary source of sweetness
Whole Milk (50ml)	35	Adds richness and creaminess
Skim Milk (50ml)	20	Lower fat, fewer calories
Unsweetened Almond Milk (50ml)	8	The lowest calorie option
Artificial Sweetener (1 tsp equivalent)	0	Zero-calorie sugar alternative

The Health Benefits of Plain Black Tea

Beyond just calories, it's worth remembering the base of the beverage. Plain black tea, consumed without milk or sugar, offers several health benefits. It is rich in antioxidants, specifically flavonoids, which are linked to reducing inflammation and supporting heart health. Research suggests that drinking black tea regularly can help increase the antioxidant potential of the body and improve overall wellness. Some studies also point to possible benefits for gut health and a reduced risk of certain chronic diseases. However, adding milk can reduce some of these antioxidant benefits.

Conclusion

A milky tea with one sugar contains a calorie count that is largely dependent on the type and amount of milk used, typically ranging from 20 to 60 calories for a small serving. While a single cup is relatively low in calories compared to other sweet drinks, the cumulative effect of several cups per day can add up. By making conscious choices about your milk (switching to skim or plant-based) or sweetener (opting for a zero-calorie alternative), you can easily manage and reduce the calorie content of your daily brew without sacrificing your enjoyment. Understanding these factors allows for better-informed dietary decisions while still indulging in this comforting beverage. Consider experimenting with different combinations to find the perfect low-calorie version that suits your taste. For more detailed information on nutrition and calorie counts, reliable sources like the USDA FoodData Central are a great resource.

Frequently Asked Questions

If using a small splash of whole milk (around 50ml), a milky tea with one sugar would contain approximately 51 calories (35 from the milk and 16 from the sugar).

Yes, using skim milk dramatically reduces the calories. For the same 50ml serving, skim milk adds only about 20 calories, making the total for a milky tea with one sugar around 36 calories.

Without sugar, the calorie count depends only on the milk. A milky tea with a splash of skim milk would have around 20 calories, while one with whole milk would have about 35 calories.

Yes, you can use zero-calorie artificial sweeteners like Stevia, monk fruit, or sucralose instead of sugar to get the desired sweetness without adding any calories.

Yes, sweetened condensed milk is very high in calories. Even one tablespoon can add more than 60 calories to your tea, significantly increasing the total.

Some studies suggest that the casein protein in milk may reduce the effectiveness of tea's natural antioxidants, but research is ongoing. To maximize antioxidant benefits, consider drinking your tea without milk.

A large Indian chai (masala chai) can contain significantly more calories than a simple milky tea, sometimes ranging from 100 to 150 calories or more due to larger quantities of whole milk and sugar.