How many calories are in ginger tea? Your Guide to Healthy Brews

October 17, 2025 •

4 min read

Pure, unadulterated ginger tea is virtually calorie-free, with a standard cup containing fewer than 5 calories. This makes understanding exactly how many calories are in ginger tea essential for those managing their weight, especially once other ingredients are added to the brew.

Quick Summary

Pure ginger tea is exceptionally low in calories, but add-ins like honey, milk, or sugar significantly increase the calorie count. Learn the calorie breakdown of different ginger tea preparations to make informed choices for a healthy diet.

Key Points

Plain Ginger Tea is Low-Calorie: Brewed from fresh ginger and water, a cup contains fewer than 5 calories, making it a great low-calorie beverage option.
Additions Drastically Increase Calories: Sweeteners like honey or sugar and additions like milk are the primary sources of calories in ginger tea and can push the calorie count significantly higher.
Homemade is Healthier: Pre-packaged and instant ginger tea mixes often contain high amounts of added sugar and calories, while brewing from fresh root offers maximum control over ingredients.
Supports Digestion and Reduces Inflammation: Beyond its low-calorie nature, ginger tea is rich in anti-inflammatory and antioxidant compounds that aid digestion and combat oxidative stress.
Aids in Weight Management: Ginger tea can assist with weight management by helping to boost metabolism, control appetite, and regulate blood sugar.
Mindful Additions are Key: To keep your ginger tea low-calorie, use mindful additions like lemon or spices instead of sweeteners and milky ingredients.
Choose Low-Calorie Flavor Boosters: Flavor your tea with a squeeze of lemon, a cinnamon stick, or other zero-calorie spices to add taste without increasing calories.

The Surprising Truth About Ginger Tea Calories

Many people enjoy a cup of warm ginger tea for its soothing flavor and purported health benefits, but for those conscious of their calorie intake, the nutritional profile is a key concern. The good news is that when brewed from fresh ginger root and hot water alone, the beverage is one of the lowest-calorie options available. The calorie count rises significantly, however, when common sweeteners and milk are added. Knowing the difference is crucial for maintaining a healthy nutrition diet and meeting specific dietary goals.

The Calorie Count of Plain Ginger Tea

When you use fresh ginger root and steep it in hot water, the resulting brew contains only a negligible number of calories. For a standard 8-ounce cup of homemade ginger tea, the calorie count is typically less than 5 calories. A teaspoon of fresh ginger root, the amount often used for a single cup, contains only about 2 calories. The vast majority of the drink's volume comes from water, which has zero calories. This makes plain ginger tea an excellent choice for a low-calorie, flavorful beverage.

The Calorie Impact of Popular Add-ins

While plain ginger tea is a guilt-free pleasure, the additions can quickly turn it into a calorie-rich drink. Here's a breakdown of how popular sweeteners and milk affect the nutritional value:

Honey: Often added for its natural sweetness and soothing properties, one tablespoon of honey can add around 64 calories. This instantly transforms your low-calorie tea into a moderate-calorie beverage. Some pre-packaged honey ginger teas can contain around 55-70 calories per serving.
Sugar: A single teaspoon of white granulated sugar adds approximately 16 calories. If you add two teaspoons, you're introducing 32 calories. For those who sweeten their tea liberally, this can add up quickly over several cups per day.
Milk: A popular addition, especially in beverages like 'Adrak Chai', milk adds calories, fat, and carbohydrates. For example, a recipe for ginger milk tea can contain over 100 calories per cup, with varying amounts of fat and sugar depending on the type of milk and whether sugar is also added.
Lemon: Adding a squeeze of fresh lemon juice is a calorie-conscious way to enhance flavor. A typical squeeze of lemon has very few calories and adds a dose of Vitamin C without the significant calorie impact of sweeteners.

The Difference: Homemade vs. Pre-packaged Ginger Tea

Making your own ginger tea from fresh root gives you complete control over the ingredients and nutritional content. In contrast, pre-packaged or instant ginger tea products often contain hidden sugars, syrups, and artificial flavors that significantly increase the calorie count. While convenient, these options may not align with a weight management or low-sugar diet. It's best to check the nutritional label carefully for any added sugars or sweeteners.

For example, one pre-packaged instant ginger tea mix listed on a grocery site contains a staggering 70 kcal and 18g of carbohydrates per 100ml, a drastic contrast to a homemade version. Choosing fresh ginger is not only the healthier option but also often results in a more potent, natural flavor.

The Health Benefits Beyond Calories

Beyond its low-calorie nature, ginger tea offers a host of health benefits that make it a worthy addition to a balanced nutrition diet. These benefits are attributed to bioactive compounds like gingerol and shogaol.

Digestive Aid: Ginger is renowned for its ability to soothe digestive issues. It can help calm an upset stomach, reduce bloating, and support healthy digestion by stimulating digestive enzymes.
Anti-Inflammatory and Antioxidant Effects: The powerful antioxidants in ginger help combat oxidative stress and reduce inflammation in the body. This is beneficial for overall wellness and may assist in managing conditions like arthritis.
Supports Weight Management: Some studies suggest that ginger may aid weight loss by increasing thermogenesis (the body's heat production), promoting feelings of fullness, and supporting blood sugar regulation.
Relieves Nausea: From motion sickness to chemotherapy-induced nausea, ginger is a well-regarded natural remedy for alleviating symptoms.
Boosts Immunity: Ginger's immune-boosting properties can help ward off common illnesses and infections, especially during colder seasons.

How to Incorporate Ginger Tea into a Nutrition Diet

For those on a nutrition diet, incorporating ginger tea effectively involves mindful consumption. The easiest method is to brew it from fresh ginger root and simply drink it plain. However, if you desire additional flavor without the calories, consider these options:

Combine with Green Tea: Brew fresh ginger with a green tea bag. Green tea is rich in antioxidants and also linked to increased fat burning.
Add a Squeeze of Lemon: As mentioned, fresh lemon adds a burst of flavor and a boost of Vitamin C without any significant calorie addition.
Try Spices: Incorporate other zero-calorie spices like cinnamon sticks or a pinch of black pepper for extra warmth and potential health benefits.

If you prefer a sweeter taste, use natural, low-calorie sweeteners like stevia or erythritol in moderation instead of honey or sugar.

Conclusion

When it comes to answering how many calories are in ginger tea?, the answer depends almost entirely on what you add to it. A cup of pure, homemade ginger tea is an almost calorie-free beverage, making it a fantastic choice for those focusing on a healthy, low-calorie diet. However, once sweeteners like honey or sugar, and ingredients like milk, are introduced, the calorie count can rise substantially. By opting for fresh ginger root and conscious additions, you can enjoy this flavorful and health-promoting drink while staying on track with your nutritional goals.

Ginger Tea Calorie Comparison Table


Type of Ginger Tea	Approximate Calories (per 8oz cup)	Key Calorie Sources
Plain Homemade Ginger Tea	< 5 calories	Negligible calories from fresh ginger root
Homemade with 1 tbsp Honey	~60-70 calories	Honey
Homemade with 1 tbsp Sugar	~16 calories	Granulated Sugar
Homemade with 1/4 cup Milk & 1 tbsp Sugar	~50-60+ calories	Milk and Sugar
Pre-packaged Instant Ginger Tea	70 calories per 100ml	Added sugars and syrups

For further reading on the health benefits of ginger tea, you can consult the in-depth guide on Healthline.

Frequently Asked Questions

A cup of plain, homemade ginger tea, brewed from fresh ginger root and hot water, contains fewer than 5 calories, making it a very low-calorie beverage.

Adding sweeteners significantly increases the calorie count. One tablespoon of honey adds approximately 64 calories, while a teaspoon of sugar adds about 16 calories.

While not a magic solution, some studies suggest ginger may aid weight loss by increasing metabolism, promoting fullness, and helping to regulate blood sugar levels. It's most effective when combined with a balanced diet and exercise.

No, pure ginger tea is a herbal infusion made from the ginger root and is naturally caffeine-free. This makes it a great choice for any time of day.

Yes, pre-packaged or instant ginger teas are often higher in calories due to added sugars, syrups, and other ingredients used for flavoring. Always check the nutritional label to be sure.

Beyond being low-calorie, ginger tea is known for its anti-inflammatory properties, ability to soothe digestion, reduce nausea, and boost immunity due to its antioxidants.

For most people, drinking 3-4 cups of ginger tea per day is considered safe. High doses could cause mild gastrointestinal issues in some individuals.