How Many Calories Should Be in Tea? Your Guide to Healthy Consumption

November 25, 2025 •

4 min read

Did you know that a plain, freshly brewed cup of tea contains a negligible amount of calories, often just 2-3 kcal? When addressing how many calories should be in tea, the ideal amount from the tea leaves themselves is nearly zero, with the total count determined almost entirely by your mindful additions.

Quick Summary

The calorie count of tea depends on what's added, as plain tea is virtually calorie-free. Sugar, milk, and syrups can significantly increase the total, while choosing low-calorie or alternative ingredients helps manage intake for a healthier beverage.

Key Points

Plain tea is virtually calorie-free: A standard cup of plain black, green, or herbal tea contains only 0-3 calories.
Additives are the main source of calories: Sugar, honey, milk, and syrups are what significantly increase your tea's caloric value.
Be wary of specialty drinks: Cafe beverages like bubble tea and sweet chai lattes can contain hundreds of calories due to high sugar and fat content.
Choose healthier swaps: Using zero-calorie sweeteners and unsweetened milk alternatives can drastically reduce calories without sacrificing flavour.
Mindful consumption is key: By controlling your additions, you can enjoy tea as a low-calorie, hydrating beverage that supports your health goals.

The Calorie-Free Base: What’s in Pure Tea?

For tea enthusiasts and health-conscious individuals alike, the excellent news is that the tea plant itself, Camellia sinensis, is nearly calorie-free. Whether you are brewing a delicate white tea, a vibrant green tea, a rich black tea, or a semi-oxidized oolong, a standard 8-ounce cup with just hot water contains roughly 2-3 calories. This applies to most herbal teas and tisanes as well, which are infusions of other botanicals like chamomile or peppermint. This inherent low-calorie nature makes unadulterated tea an exceptional choice for hydration and a weight-conscious lifestyle.

Pure, unsweetened tea offers more than just hydration; it provides antioxidants like polyphenols and catechins, which are known to have various health benefits, including supporting heart health and potentially aiding in weight management.

Additives: The Primary Source of Calories

The caloric intake from your daily tea is not from the leaves but from the extras you add to enhance the flavour. Many popular ingredients can transform a near-zero-calorie drink into a calorie-rich treat.

Common Additions and Their Caloric Impact

Sugar: A single teaspoon of white sugar (approx. 4g) adds about 16 calories to your tea. For those who use multiple teaspoons per cup, or drink several cups a day, these calories can accumulate quickly without providing significant nutritional value.
Honey: While perceived as healthier, honey is more calorically dense than sugar. One tablespoon (approx. 21g) can add around 64 calories. It is a good source of minerals, but should be used sparingly if calorie counting is a priority.
Milk: The type and amount of milk used have a significant impact. Adding 125ml of whole milk can add around 55 calories, while switching to skim milk for the same amount can lower that to about 42 calories.
Flavoured Syrups: Popular in cafe-style lattes, these syrups are essentially concentrated sugar and can dramatically increase the calorie count. For example, a chai tea latte with vanilla syrup can contain over 200 calories.

Smart Swaps for Lower-Calorie Tea

For those who prefer a sweetened or creamy brew without the high calorie count, several alternatives can be used:

Use Zero-Calorie Sweeteners: Stevia, erythritol, and monk fruit are popular natural, zero-calorie sweeteners that can satisfy a sweet tooth without adding calories.
Opt for Unsweetened Milk Alternatives: Instead of whole milk, consider unsweetened almond, oat, or soy milk. These options offer a creamy texture with significantly fewer calories.
Use Spices and Natural Flavours: Add a dash of cinnamon, a slice of lemon, a sprig of mint, or some fresh ginger to your tea for flavour without the calories. These additions can also offer their own health benefits.
Rethink Specialty Drinks: Be mindful of cafe-prepared teas, especially bubble tea, which can be loaded with sugar and condensed milk. Ask for unsweetened versions or with milk alternatives to reduce the caloric load.

Comparison Table: Calorie Breakdown for Different Tea Varieties


Tea Preparation	Calories (approx. per 240ml/8oz)	Key Calorie Sources
Plain Brewed Tea (Black, Green, Herbal)	0–3 kcal	Negligible; from trace carbohydrates.
Tea with 1 tsp Sugar	~18-23 kcal	Sugar is the primary source.
Tea with 1 tsp Sugar + 125ml Whole Milk	~73-78 kcal	Milk and sugar contribute the calories.
Tea with 1 tsp Sugar + 125ml Skim Milk	~58-63 kcal	Skim milk and sugar contribute fewer calories.
Chai Latte (Cafe-prepared, 480ml)	200–240 kcal	Heavy cream, sugar, and milk.
Bubble Tea (Boba, 480ml)	200–450+ kcal	Sweetened condensed milk, syrup, tapioca pearls.

The Psychology of Calorie Consumption in Tea

For many, tea is a comforting ritual, and adding milk and sugar is a deeply ingrained habit. However, by understanding the disproportionate impact of these additions on the overall calorie count, you can empower yourself to make healthier choices without sacrificing enjoyment. Simply transitioning to low-fat milk or a calorie-free sweetener can save dozens of calories per cup, which adds up significantly over a day or week. For those on a weight loss journey, controlling these 'hidden' calories is a straightforward and effective strategy.

Conclusion: Your Cup, Your Calories

The key takeaway for anyone asking how many calories should be in tea is that the answer is entirely within your control. The foundational beverage is virtually calorie-free, offering a delicious and healthful drink with numerous antioxidant benefits. By being mindful of your additions, you can enjoy a custom brew that aligns with your health and wellness goals. Whether you prefer it pure and simple or with thoughtful, low-calorie substitutions, your cup of tea can remain a guilt-free pleasure.

For further information on the caloric content of various teas and popular additives, Healthline offers a comprehensive guide. Healthline

Frequently Asked Questions

A freshly brewed 8-ounce cup of plain black tea contains a negligible amount of calories, typically around 2 calories.

Plain green tea is very low in calories, with an 8-ounce cup having approximately 2 calories, unless sweeteners or other ingredients are added.

One teaspoon (about 4g) of sugar adds approximately 16 calories to a cup of tea.

The calorie count depends on the milk and sugar quantity. For example, a cup of tea with 125ml of whole milk and one teaspoon of sugar is around 71 calories.

Yes, bubble tea is typically high in calories, ranging from 200 to over 450 calories per 16oz serving due to ingredients like sweetened condensed milk, syrup, and tapioca pearls.

Most herbal teas and tisanes, such as chamomile or peppermint, contain negligible calories (0-3 kcal per cup) when brewed plain.

Yes, drinking plain, unsweetened tea can support weight loss by providing a low-calorie alternative to sugary drinks and offering metabolism-boosting benefits.