How Many Calories Are in Black Tea with 2 Sugar? A Full Nutritional Breakdown

November 27, 2025 •

4 min read

According to nutrition data, a standard cup of plain black tea contains a negligible 2 calories. However, once you start adding sweeteners, the calorie count rises significantly. Here is the complete breakdown for how many calories are in black tea with 2 sugar and what that means for your daily intake.

Quick Summary

A cup of black tea with two teaspoons of sugar contains approximately 34 calories. Almost all of the calories come from the added sugar, with the tea itself contributing a minimal amount. The total can vary slightly based on cup size and type of sugar.

Key Points

Total Calories: A cup of black tea with 2 teaspoons of sugar contains approximately 34 calories, with virtually all coming from the sugar.
Negligible Tea Calories: Plain black tea has only about 2 calories per 8-ounce cup, making it a nearly calorie-free beverage before additions.
Sugar Adds Up: Consuming multiple cups of black tea with 2 sugar throughout the day can significantly increase your daily calorie and sugar intake.
Alternative Sweeteners: You can dramatically reduce the calorie count by using zero-calorie sweeteners like Stevia or by simply reducing the amount of sugar.
Healthy Additions: For low-calorie flavor, consider adding a slice of lemon or a sprinkle of cinnamon instead of sugar.
Health Benefits: Black tea is rich in antioxidants that support heart health and digestion, benefits best enjoyed without excessive sugar.

The Core Calculation: Breaking Down the Calories

To understand the calorie count of black tea with 2 sugar, it is essential to first know the components. A cup of freshly brewed black tea without any additions is virtually calorie-free, typically containing only about 2 calories from trace carbohydrates. The bulk of the calories comes from the sweetener. A single teaspoon of granulated white sugar contains roughly 16 calories. Therefore, a simple calculation can be made:

Plain Black Tea (8 fl oz): ~2 calories
2 Teaspoons of Granulated Sugar: ~32 calories (16 calories x 2)
Total: ~34 calories

This total represents the approximate calorie load for a standard cup. It's important to remember that these numbers can fluctuate based on a few key factors, such as the exact size of your 'teaspoon' and the type of sugar you use.

Other Factors Influencing the Calorie Count

While the basic calculation provides a good estimate, your final calorie count might differ slightly due to several variables:

Cup Size: The standard estimate uses an 8-ounce (240ml) cup. If you brew your tea in a larger mug, your total volume of liquid and thus the final concentration and sugar content might vary.
Type of Sugar: While white granulated sugar is standard, other options have slightly different values. For example, brown sugar contains marginally fewer calories, around 15 per teaspoon.
Additional Ingredients: The calculation above assumes no milk is added. Adding milk, even just a splash, will increase the calorie count further depending on the type (whole milk, skim milk, almond milk).

Health Benefits of Plain Black Tea

Before you add the sugar, black tea is a powerhouse of health benefits. Its naturally occurring compounds contribute to overall well-being. Unlike green tea, black tea is fully oxidized, which gives it its distinct flavor and color while changing the type of antioxidants it contains.

Here are some key benefits:

Rich in Antioxidants: Black tea contains polyphenols and flavonoids that help fight cellular damage from free radicals and support heart health.
Supports Gut Health: Studies have shown that black tea can support the growth of good gut bacteria, contributing to better digestion.
Boosts Alertness and Energy: The natural caffeine content, combined with the amino acid L-theanine, provides a focused energy boost without the jitters often associated with coffee.

The Impact of Added Sugar on Your Tea

While a bit of sugar can enhance the flavor, it is crucial to understand its health implications. Excessive sugar intake is a leading cause of weight gain and is linked to numerous health issues. The American Heart Association recommends limiting added sugars, and each teaspoon adds up throughout the day. The 32 calories from two teaspoons of sugar can add up quickly if you drink multiple cups daily, potentially impacting weight management and blood sugar levels.

Comparing Tea Sweeteners

To help you make an informed choice, here is a comparison of different ways to sweeten your black tea, with calorie estimates based on an 8 fl oz (240ml) cup.


Sweetener/Addition	Approx. Calories Added	Total Calories (with tea)	Notes
None (Plain)	0	~2	Minimal calories, maximum health benefits.
2 tsp White Sugar	~32	~34	Standard addition, but adds empty calories.
1 tbsp Honey	~64	~66	Contains antioxidants but higher in sugar and calories than sugar.
Splash of Skim Milk	~10-15	~12-17	Adds some creaminess and protein with fewer calories than whole milk.
Zero-Calorie Sweetener (Stevia, Splenda)	0	~2	Provides sweetness without any added calories.

How to Reduce the Calories in Your Tea

If you want to enjoy your tea with a little sweetness while keeping a closer eye on your calorie intake, you have several options:

Reduce the Amount: Simply cut down from two teaspoons to one, or even a half. You may find that you need less sweetness than you think.
Use Zero-Calorie Sweeteners: Swapping sugar for a natural or artificial zero-calorie sweetener like Stevia, Splenda, or monk fruit is a great way to maintain sweetness without the calories.
Incorporate Healthy, Low-Calorie Add-Ins: A slice of lemon can brighten up the flavor with a negligible calorie increase. Spices like cinnamon can also add a hint of sweetness and additional flavor.
Try Different Teas: Experiment with different black tea varieties that have naturally sweeter notes, reducing your desire for added sugar. Some herbal teas are also naturally sweet and calorie-free.

Conclusion: The Best Choice for Your Health

Plain black tea is a fantastic, near-zero-calorie beverage with numerous health benefits, from antioxidants to improved gut health. The addition of two teaspoons of sugar brings the total calorie count to approximately 34. While this is not a significant number for a single cup, regular consumption can add up over time and contribute to overall sugar intake. For those mindful of their diet, opting for a low-calorie sweetener or simply enjoying the tea plain allows you to reap the health rewards without the added calories. By making informed choices, you can enjoy your daily cup of tea in a way that best supports your wellness goals.

Here is a link to Healthline's article on tea calories for additional information on different types of tea and their nutritional profiles.

Frequently Asked Questions

A cup of black tea with one teaspoon of sugar contains roughly 18 calories. This is based on the black tea providing about 2 calories and one teaspoon of granulated sugar contributing approximately 16 calories.

No, the calorie content varies slightly depending on the type of sugar. While a teaspoon of white granulated sugar has about 16 calories, brown sugar has slightly fewer at around 15 calories per teaspoon. However, these differences are minimal.

Yes, adding milk significantly increases the calorie count. For example, a splash of skim milk can add 10-15 calories, while whole milk adds more. The total depends on the quantity and type of milk used.

Both plain black and green tea are virtually calorie-free, with about 2-3 calories per cup. The choice between them does not significantly impact calorie intake. Both offer different antioxidants and health benefits.

You can use zero-calorie sweeteners like Stevia, monk fruit, or erythritol to sweeten your tea without adding calories. Another option is to add a slice of lemon, which provides a bright flavor with negligible calories.

No, adding sugar to black tea adds empty calories and does not aid weight loss. Plain black tea, with its natural compounds and no sugar, can be part of a healthy diet supportive of weight management.

Two teaspoons of granulated white sugar contain approximately 8 grams of sugar. Since carbohydrates contain 4 calories per gram, this equates to about 32 calories from the sugar alone.