How much sugar is in rooibos tea? The surprising truth for your nutrition diet

October 29, 2025 •

2 min read

An 8-ounce cup of plain, unsweetened rooibos tea contains zero sugar. This makes it an excellent, naturally sweet-tasting beverage for those watching their sugar intake, answering the question of how much sugar is in rooibos tea definitively.

Quick Summary

Pure, unsweetened rooibos tea is naturally sugar-free and calorie-free. This article explores the nutritional profile of this herbal tea, its health benefits, and how additions like milk or honey can change its sugar content. It also offers natural ways to enjoy its flavor.

Key Points

Naturally Sugar-Free: Plain rooibos tea contains no sugar and no calories.
Consider Additions: Adding milk, honey, or sugar increases sugar and calorie content.
Rich in Antioxidants: Contains antioxidants like aspalathin with various health benefits.
Aids Blood Sugar Management: Aspalathin may help regulate blood glucose levels.
Caffeine-Free: Suitable for any time of day.
Natural Sweetness: Has a naturally sweet flavor profile, reducing the need for added sweeteners.
Low in Tannins: Less bitter than black or green teas.

A naturally sugar-free beverage

Plain rooibos tea is a naturally sugar-free and calorie-free beverage, making it a good choice for managing weight, blood sugar, or overall sugar intake. Its natural sweetness, with notes of vanilla and caramel, allows many to enjoy it without additions. Rooibos is also caffeine-free, suitable for any time of day.

The impact of additions on sugar content

While the base tea is sugar-free, adding sugar, honey, or flavored creamers will increase sugar and calorie content. For instance, a teaspoon of honey adds about 5 grams of sugar, and nonfat milk can add 16 grams of sugar due to lactose.

Health benefits beyond being sugar-free

Rooibos is rich in antioxidants, including aspalathin, unique to the plant. These antioxidants offer several health benefits:

May help regulate blood sugar: Aspalathin may aid in balancing blood sugar and improving insulin sensitivity, benefiting those with or at risk of type 2 diabetes.
Supports heart health: Antioxidants in rooibos are linked to improved cardiovascular health.
Promotes better sleep: Its caffeine-free nature makes it a calming drink for bedtime.
Contains beneficial minerals: Rooibos includes minerals like calcium, manganese, and fluoride, which support bone health.
Aids digestion: It has antispasmodic properties that may help with digestive issues.

Healthy ways to flavor rooibos tea

To add flavor without sugar, consider:

Citrus slices (lemon or orange)
Fresh herbs and spices like cinnamon, mint, or ginger
Vanilla extract
Berries for iced tea

Comparison of beverage sugar content

This table shows the sugar content difference between plain rooibos and other drinks:


Beverage Type	Sugar Content (per 8 oz serving)	Calories (per 8 oz serving)	Key Takeaway
Plain Rooibos Tea	0 grams	0	Naturally sugar-free.
Rooibos with 1 tsp Honey	~5-6 grams	~20-25	Adds sugar and calories.
Store-Bought Sweetened Iced Tea	~19-25 grams	~75-100	Often high in added sugars.
Cola	~26 grams	~97	High sugar content.
Rooibos with Milk	~16 grams	~80	Dairy adds lactose.

Conclusion: The versatile, sugar-free choice

Rooibos tea is a great sugar-free option for a healthy diet, with a naturally sweet flavor and no caffeine. Enjoying it plain or with natural, sugar-free additions is key to maintaining its health benefits without extra sugar. It's a delicious, hydrating, and healthy drink that doesn't need added sugar. Learn more about its properties from WebMD: WebMD.

Frequently Asked Questions

No, plain, unsweetened rooibos tea is naturally calorie-free and sugar-free.

Adding nonfat milk to an 8-ounce serving can add approximately 16 grams of sugar from lactose.

Yes, unsweetened rooibos tea is suitable for managing blood sugar, as its antioxidant aspalathin may help regulate levels.

Its natural sweet flavor with vanilla and caramel notes often eliminates the need for added sugar.

Options include cinnamon sticks, vanilla extract, lemon juice, or fresh fruit for iced tea.

Yes, plain rooibos tea has no sugar and is a healthier alternative to sugary soft drinks.

Benefits include being rich in antioxidants, potential blood sugar regulation, heart health support, and being caffeine-free.