Is Chamomile Tea Good for a Low Carb Diet? Everything You Need to Know

November 6, 2025 •

4 min read

A single cup of unsweetened chamomile tea contains a negligible amount of carbohydrates, making it a perfect fit for a low carb diet. This herbal infusion offers more than just a zero-carb beverage; it also provides several health benefits that can indirectly support your low carb journey.

Quick Summary

Unsweetened chamomile tea is a zero-carb, keto-friendly beverage that supports a low-carb diet through hydration, stress reduction, and blood sugar regulation, enhancing weight management efforts and hormonal balance.

Key Points

Zero Carbs: Pure, unsweetened chamomile tea is virtually carb-free, making it an excellent beverage for any low carb or keto diet.
Avoid Sugary Add-ins: For a low carb-friendly tea, skip honey, sugar, and high-lactose milk. Opt for zero-carb sweeteners and unsweetened milk alternatives.
Supports Blood Sugar Control: Research suggests that chamomile tea can improve insulin resistance, helping to stabilize blood sugar and reduce diet-derailing cravings.
Reduces Stress: The calming effects of chamomile can help lower cortisol levels, a stress hormone linked to increased appetite and weight gain.
Promotes Better Sleep: Chamomile tea can improve sleep quality, which is crucial for regulating appetite hormones and supporting healthy weight management.
Aids Digestion: As a digestive aid, chamomile can help soothe the stomach and reduce bloating, which can be beneficial during dietary changes.
Provides Hydration: Being caffeine-free, chamomile tea is a great way to contribute to your daily fluid intake without any dehydrating effects.

The Carb Breakdown: Is Chamomile Tea Truly Low Carb?

For anyone following a low carb or ketogenic diet, tracking carbohydrate intake is paramount. The good news is that pure, unsweetened chamomile tea is virtually carb-free. A standard cup prepared from dried flowers or a tea bag contains less than 0.5 grams of total carbohydrates, with 0 grams of sugar, making it an ideal beverage for staying hydrated without impacting ketosis. The key, however, lies in how you prepare it. The moment you introduce sweeteners, milk, or other add-ins, the nutritional profile can change drastically.

Additives to Avoid on a Low Carb Diet

To keep your chamomile tea compliant with a low carb plan, it is crucial to be mindful of what you add to your cup. The wrong addition can turn a perfectly healthy drink into a carb-heavy setback. Be aware of the following:

Sugar and Honey: These are obvious sources of carbohydrates. A single tablespoon of honey can add 60-70 calories and a significant sugar load.
Sweetened Milk and Creamers: Standard cow's milk contains lactose, which is a milk sugar. One cup can contain 12 grams of carbs, which is a major portion of a daily allowance on a keto diet.
Sweetened Syrups: Many syrups used in commercial tea preparations are laden with sugar and should be avoided.

Keto-Friendly Add-ins

Fortunately, you can still enhance the flavor of your chamomile tea without compromising your diet. Consider these low-carb additions:

Keto-Friendly Sweeteners: Erythritol, stevia, or monk fruit are excellent zero-carb alternatives.
Unsweetened Nut Milks: A splash of unsweetened almond or coconut milk can add creaminess without the carbs.
Lemon Juice: A small squeeze of lemon can add a bright, fresh flavor with minimal carb impact.

Beyond the Carbs: Indirect Health Benefits

The benefits of drinking chamomile tea on a low carb diet extend far beyond its low-carb content. Several properties of this herbal tea can complement a ketogenic or low carb lifestyle by supporting important metabolic and wellness factors.

Supporting Stable Blood Sugar Levels

Studies have investigated chamomile's effect on blood glucose and insulin resistance. Research on patients with type 2 diabetes has shown that regular consumption of chamomile tea can have a beneficial effect on inflammatory markers and insulin resistance. By helping to stabilize blood sugar, chamomile can assist in managing cravings and preventing the sudden energy crashes often associated with high-carb foods.

Curbing Stress and Cortisol Levels

Stress is a well-known enemy of weight loss. High levels of the stress hormone cortisol can lead to increased appetite and fat storage, particularly in the abdominal area. Chamomile tea is famously known for its calming and relaxing properties. Drinking a cup can help reduce anxiety and stress, potentially mitigating stress-related eating tendencies and supporting overall weight management efforts.

Promoting Restful Sleep

Another indirect benefit is chamomile's ability to promote better sleep quality. Adequate and restful sleep is critical for regulating appetite hormones like ghrelin and leptin. Poor sleep can disrupt this balance, leading to increased hunger and cravings. Incorporating chamomile tea into your nighttime routine can help you wind down and get the quality rest needed to support your low carb diet.

Aiding Digestion and Reducing Bloating

Chamomile is known for its ability to soothe digestive issues. It has anti-inflammatory and mild antispasmodic effects that can help calm an upset stomach, aid indigestion, and reduce bloating. For those adapting to a new low carb diet, which can sometimes cause digestive changes, this can be a welcome benefit.

Providing Excellent Hydration

Staying well-hydrated is essential for optimal metabolism and overall health. While caffeinated teas can have a mild diuretic effect in large quantities, chamomile tea is caffeine-free and contributes positively to your daily fluid intake. It is a tasty and calorie-free alternative to plain water, helping you meet your hydration goals more easily.

A Comparison: Chamomile Tea vs. Other Popular Low Carb Teas


Feature	Chamomile Tea	Green Tea	Black Tea	Peppermint Tea
Carb Count	Virtually zero (unsweetened)	Very low to zero (unsweetened)	Very low to zero (unsweetened)	Zero (unsweetened)
Caffeine Content	Caffeine-free	Contains caffeine	Contains caffeine	Caffeine-free
Primary Benefits	Stress reduction, improved sleep, blood sugar support	Metabolic boost, fat burning, antioxidants	Alertness, antioxidants	Digestive relief, reduces bloating
Best Time to Drink	Evening, before bed	Morning, pre-workout	Morning, afternoon	After meals
Ideal for	Relaxation, curbing stress-related eating, improved sleep	Boosting metabolism, energy	Daily energy boost	Soothing digestion

How to Incorporate Chamomile Tea into Your Low Carb Routine

Adding chamomile tea to your low carb diet is simple and can be done in a variety of ways. For maximum benefit, consider brewing a cup in the evening to take advantage of its calming properties, which can help support better sleep and reduce nighttime cravings. You can also enjoy it hot or iced throughout the day as a hydrating, zero-carb beverage. Simply steep the tea bag or loose flowers in hot water, let it infuse, and then enjoy as is or with a squeeze of lemon or a few drops of a keto-friendly sweetener. This simple addition can be a soothing and beneficial part of your wellness routine.

Conclusion: A Soothing Addition to Your Low Carb Plan

In conclusion, chamomile tea is not only good for a low carb diet but can be an excellent addition to it. As a naturally zero-carb and caffeine-free beverage, it is a safe and hydrating choice that won't disrupt ketosis. Moreover, its ability to help regulate blood sugar, reduce stress, and improve sleep indirectly supports your weight management goals. By enjoying chamomile tea without high-carb additives, you can reap its calming and health-supportive benefits while staying fully committed to your low carb or keto lifestyle. It’s a simple yet powerful tool for a healthier, more balanced you.

Frequently Asked Questions

Pure, unsweetened chamomile tea contains a negligible amount of carbohydrates, typically less than 0.5 grams per cup. It is considered a zero-carb, keto-friendly beverage.

Yes, you can and should drink unsweetened chamomile tea on a keto diet. It is a carb-free way to stay hydrated and can offer additional benefits like stress reduction and improved sleep, which support ketosis.

To sweeten chamomile tea without adding carbs, use keto-approved sweeteners like stevia, erythritol, or monk fruit drops. Avoid honey, sugar, or maple syrup.

While not a direct weight loss tool, chamomile tea can support weight management. It does so by reducing stress, improving sleep, and potentially helping to regulate blood sugar, all of which are important factors for successful weight loss.

On the contrary, studies have shown that chamomile tea may have beneficial effects on insulin resistance and blood glucose control, particularly in individuals with type 2 diabetes. It is not a replacement for medication but can be a supportive drink.

Unlike caffeinated beverages, chamomile tea is naturally caffeine-free and is not a diuretic. It contributes to your hydration needs rather than causing you to lose fluids.

Both teas are excellent low carb options, but they offer different benefits. Chamomile is ideal for relaxation, sleep, and stress reduction, while green tea offers a metabolic boost. The 'best' tea depends on your specific goals and time of day.