How many calories does tea have? The truth about your brew

December 25, 2025 •

3 min read

According to nutrition data, a standard 8-ounce cup of freshly brewed black or green tea contains a negligible 2 to 3 calories, making plain tea a nearly calorie-free beverage. The true caloric content depends on any additions, like milk, sugar, or honey, which can cause the total count to skyrocket.

Quick Summary

The calorie count of tea varies from almost zero to several hundred depending on its preparation. Plain, unsweetened tea is virtually calorie-free, while additions like sugar, milk, and syrups significantly increase the caloric value. Specialty and bottled teas often contain high amounts of added sugars, boosting their calorie count considerably.

Key Points

Plain tea is virtually calorie-free: Brewed tea leaves in water contain a negligible 0–3 calories per 8-ounce cup, with the calories primarily coming from trace carbohydrates.
Additives dramatically increase calories: Ingredients like sugar, honey, milk, and syrups are the main sources of calories in tea, not the tea leaves themselves.
Sweetened bottled teas are calorie-dense: Commercially prepared and bottled iced teas often contain significant amounts of added sugar, dramatically raising their calorie count.
Healthy tea choices exist: Options like green tea, oolong tea, white tea, and most herbal teas are excellent low-calorie choices that also offer health benefits like antioxidants.
You can lower your tea's calorie count: To reduce calories, drink tea plain, opt for low-fat or sugar-free milk alternatives, or use calorie-free sweeteners.
Matcha has a higher calorie density: Because matcha is powdered green tea leaves rather than an infusion, a single gram contains about 3 calories. Matcha lattes with milk and sweeteners can be high in calories.
Preparation method is key: The way you prepare your tea—at home versus at a cafe—directly determines its final calorie count, with most coffee shop creations being far more caloric.

How Tea's Caloric Content Changes

At its core, pure, brewed tea is an infusion of water and tea leaves, which imparts flavor and beneficial compounds with almost no caloric impact. The calories present in the dry tea leaves themselves are mostly left behind. This means a simple cup of green, black, white, or herbal tea is a guilt-free way to hydrate and enjoy a beverage rich in antioxidants.

However, the moment you begin to customize your tea, you start adding calories. The ingredients that transform plain tea into a rich, sweet, or creamy drink are the primary source of its caloric value.

The Impact of Common Additives

To illustrate just how much ingredients can alter your tea's nutrition, consider these common additions:

Sugar: A single teaspoon adds around 16 calories.
Honey: A teaspoon of honey packs about 21 calories, slightly more than sugar.
Whole Milk: Adding 4 ounces (120 ml) of whole milk to an 8-ounce cup adds approximately 75 calories.
Skim Milk: A lower-calorie alternative, 4 ounces of skim milk adds about 42 calories.
Sweetened Condensed Milk: A popular choice for creamy and sweet milk teas, one ounce (30 ml) contains a whopping 122 calories.
Sweet Syrups: Many coffee shop teas use flavored syrups that can add significant calories. A simple vanilla syrup can add 80 or more calories to a single drink.

Calorie Comparison: Brewed vs. Specialty Teas

To put the impact of preparation into perspective, here is a comparison of different types of tea and their approximate calorie counts.


Type of Tea	Preparation	Estimated Calories per 8 oz cup
Black Tea	Plain, brewed with water	2
Green Tea	Plain, brewed with water	2
Herbal Tea	Plain, brewed with water	0–3
Sweet Tea	Iced black tea with 2 tsp sugar	~35
Chai Latte	With milk and sweeteners (varies)	~184
Bubble Tea	Black tea, condensed milk, tapioca pearls (varies)	200–450+

How Specialty Drinks Skew the Data

The calorie count for specialty tea drinks, such as bubble tea or chai lattes from cafes, is often dramatically higher than home-brewed versions. This is due to a combination of high-fat milk products (like whole milk or condensed milk) and generous amounts of syrups and sugars. A single large bubble tea can have more calories than a standard meal. This is why mindful consumption and reading labels are essential when enjoying these treats.

Practical Tips for Calorie-Conscious Tea Drinkers

To enjoy your tea while keeping your calorie intake in check, consider these practical steps:

Brew It Yourself: Making tea at home gives you full control over the ingredients. You can measure and limit the amount of milk and sugar, or avoid them altogether.
Drink It Plain: The simplest way to keep your tea low-calorie is to enjoy it as a pure infusion of water and tea leaves. High-quality teas are flavorful enough to be enjoyed on their own.
Choose Lower-Calorie Alternatives: If you prefer creamy tea, swap whole milk for skim milk or unsweetened almond milk to reduce calories. Instead of sugar, use a natural calorie-free sweetener like stevia.
Limit Bottled and Canned Teas: Ready-to-drink teas often contain a surprising amount of added sugars. Always check the nutrition label for the sugar content, as it can be equivalent to soda.
Experiment with Flavors: Brew herbal teas with naturally sweet or spicy notes, such as cinnamon, mint, or ginger, to add flavor without calories.

Conclusion: The Final Verdict on Tea Calories

So, how many calories does tea have? The simple answer is very few, if any. The majority of the calories associated with tea come from the sweeteners and dairy products added during preparation. By understanding the impact of these additions, you can make informed choices to control your caloric intake. Whether you're a fan of a robust black tea or a calming herbal blend, enjoying your tea plain is the surest path to a truly low-calorie beverage. By adopting simple substitutions and brewing at home, you can savor every sip without compromising your health goals.

Frequently Asked Questions

Plain, brewed green tea has a minimal calorie count of approximately 2 calories per 8-ounce cup. The calories in a green tea drink only become significant if you add sweeteners like sugar, honey, or milk.

A standard 8-ounce cup of freshly brewed black tea contains a negligible 2 to 3 calories. As with other tea types, the calories are negligible until additions are made.

Most herbal teas, or tisanes, are essentially calorie-free. They are infusions of herbs, fruits, or flowers and do not contain calories unless sweetened.

Adding just one teaspoon of sugar to your tea increases the calorie count by approximately 16 calories.

Yes, specialty teas like chai lattes can be very high in calories. This is because they often include high-fat milk, syrups, and other sweeteners, pushing the calorie count upwards of 180-240 calories per serving.

No, drinking plain, unsweetened tea will not break a fast. It contains virtually zero calories and is generally acceptable during fasting periods.

You can reduce your tea's calorie count by drinking it plain, using low-fat or skim milk instead of whole milk, opting for unsweetened milk alternatives, or using calorie-free sweeteners instead of sugar or honey.

Yes, many sweetened bottled and ready-to-drink teas contain a high amount of added sugar, which dramatically increases their calorie content. Always check the nutrition label for specific details.

Compared to beverages like soda, juice, or sweetened coffee drinks, plain tea is significantly lower in calories. For example, plain black tea has around 2 calories, while a can of soda can have around 150 calories.

Brewing tea cold or hot does not change its inherent calorie count. The calorie content depends entirely on whether or not sweeteners and other additives are included.