Is Homemade Iced Tea Better Than Soda?

December 28, 2025 •

4 min read

According to a 2019 study, consuming just one can of soda per day significantly increases the risk of weight gain, heart disease, and diabetes. So, is homemade iced tea better than soda as a healthier, more controlled beverage option?

Quick Summary

Compare the nutritional content of homemade iced tea versus soda, examining the impact of sugar, antioxidants, and artificial ingredients on health. This article weighs the pros and cons of each beverage to help you make a more informed and wellness-conscious choice.

Key Points

Less Sugar, Fewer Calories: Homemade iced tea allows complete control over sugar, often resulting in far fewer calories and no excessive sugar intake compared to soda.
Rich in Antioxidants: Tea contains beneficial antioxidants like polyphenols and flavonoids, which are linked to improved heart health and reduced disease risk, unlike nutritionally void soda.
Superior Hydration: Homemade iced tea is primarily water, making it an effective and gentle hydrator, while soda's caffeine and sugar can have a diuretic effect.
Better for Gut and Oral Health: Tea’s compounds support healthy gut flora and oral hygiene, whereas soda's high sugar and acidity harm teeth and can disrupt digestion.
No Artificial Additives: Homemade tea is free of the artificial flavors, colors, and preservatives found in commercial sodas, which offer no health benefits.
Weight Management: By replacing high-calorie soda with unsweetened or lightly sweetened iced tea, you can significantly reduce your daily calorie intake and support weight management.

Homemade Iced Tea vs. Soda: A Head-to-Head Health Battle

For many, a tall, cold glass of iced tea or a bubbly can of soda is the perfect thirst quencher. While they both offer a similar refreshing experience, their nutritional profiles and impact on long-term health are vastly different. When you control the ingredients, is homemade iced tea better than soda in the long run? The evidence suggests a clear winner, especially when you factor in the massive amounts of sugar, calories, and artificial additives hidden in most commercial soft drinks.

The Sugar and Calorie Deception

One of the most significant differences lies in the sugar and calorie content. A single 12-ounce can of regular soda can contain up to 40 grams of sugar, which is roughly 10 teaspoons. This amount often exceeds the daily recommended sugar intake for many adults. This high-sugar load leads to rapid spikes in blood sugar, contributing to weight gain, metabolic issues, and an increased risk of type 2 diabetes.

In contrast, homemade iced tea allows for complete control over sweetness. A glass can be prepared with zero added sugar, or with a controlled amount of natural sweetener like honey, agave, or even fruit. The ability to customize your drink’s sweetness level means you can enjoy the flavor without the caloric and metabolic consequences of soda. Even moderately sweetened homemade tea is almost always a better option than its store-bought counterparts.

Antioxidants vs. Artificial Additives

Another key differentiator is the presence of beneficial compounds in tea versus the artificial additives in soda. Tea, particularly green and black varieties, is rich in antioxidants like flavonoids and polyphenols. These powerful compounds help fight inflammation, neutralize harmful free radicals, and are associated with a reduced risk of heart disease, stroke, and certain cancers. Herbal teas also offer various benefits, from promoting relaxation to aiding digestion.

Soda, on the other hand, provides little to no nutritional value. It's often loaded with artificial flavors, colors, and preservatives that offer no health benefits. The phosphorus commonly found in soda can even have a negative impact on bone health by disrupting the body's calcium balance. Diet sodas, while calorie-free, are not a healthier alternative. Studies show that artificial sweeteners may still trick the brain into craving more sweets and can be linked to an increased risk of stroke and heart attack.

Hydration and Gut Health

Proper hydration is crucial for overall health, and here again, homemade iced tea excels. Water is the primary component, providing gentle hydration without the diuretic effects associated with the high caffeine content in some sodas. Tea’s polyphenols also act as prebiotics, which feed beneficial gut bacteria and support a healthy digestive system.

Soda's carbonation can be a source of digestive distress for some individuals, causing bloating and discomfort. The high sugar content can also disrupt the balance of gut flora, leading to an array of digestive issues over time.

Making Your Own Healthy Homemade Iced Tea

Crafting your own iced tea is simple and allows you to experiment with flavors and health benefits. Here are some steps and ideas:

Brewing: Start with high-quality tea bags or loose-leaf tea. Black tea provides robust flavor, green tea offers a wealth of antioxidants, and herbal teas can be caffeine-free and soothing.
Cold Brew: For a smoother, less bitter taste, try cold brewing. Simply combine tea bags and cold water in a pitcher and let it steep in the refrigerator overnight.
Flavoring Naturally: Skip the sugar and add flavor with natural ingredients. Slices of lemon, lime, or orange, fresh mint leaves, or a handful of berries can provide delicious, healthy flavor.
Sweetening Sparingly: If you must sweeten, use a minimal amount of honey, maple syrup, or a zero-calorie natural option like stevia.

Comparison: Homemade Iced Tea vs. Soda


Feature	Homemade Iced Tea (Unsweetened)	Commercial Soda (12 oz)
Calories	0-5	140+
Added Sugar	0 grams (customizable)	39+ grams
Nutritional Value	Antioxidants, polyphenols, L-theanine, minerals	None (empty calories)
Artificial Additives	None	Yes (flavors, colors, preservatives)
Hydration	Excellent source of hydration	Can be mildly dehydrating
Oral Health	Can inhibit bacteria (especially green tea)	Contributes to tooth decay and erosion
Gut Health	Supports beneficial gut bacteria	Can disrupt gut flora and cause bloating
Cost-Effectiveness	Very low cost per serving	Higher cost per serving

Conclusion: The Healthy Choice is Clear

When you ask, "Is homemade iced tea better than soda?" the answer is a resounding yes. By taking control of the ingredients, you eliminate the harmful, excessive sugar and artificial additives found in soda while gaining the potent antioxidant benefits of tea. Homemade iced tea is not only a more hydrating, gut-friendly, and cost-effective beverage, but it also offers a versatile and delicious way to support your long-term health. Making the switch is a simple yet powerful step toward a healthier lifestyle.

For more information on the harmful effects of sugary drinks, visit The Nutrition Source at the Harvard T.H. Chan School of Public Health.

The Nutrition Source at Harvard

Frequently Asked Questions

Yes, even moderately sweetened homemade iced tea is better than soda because you can control the type and amount of sugar used. This allows for a significantly lower sugar and calorie count than a typical can of soda.

While using natural, zero-calorie sweeteners like stevia is generally healthier, some studies suggest that artificial sweeteners can still train the brain to crave sweet foods. It's often best to reduce your dependence on intense sweetness altogether.

Yes, different teas offer different benefits. Green and black teas are particularly high in antioxidants. Herbal teas, like peppermint or chamomile, offer their own unique properties and are often caffeine-free.

Many commercial bottled iced teas contain surprisingly high amounts of added sugar, sometimes rivaling or exceeding the sugar content of soda. They also often contain fewer antioxidants than freshly brewed tea.

While tea can cause some discoloration, the risk is less significant than the enamel erosion caused by soda's high acidity and sugar content. Rinsing your mouth with water after drinking can help minimize any staining.

The health benefits are comparable between hot and cold-brewed tea, as antioxidants are not depleted by chilling. Cold brewing often results in a smoother, less bitter flavor, which may reduce the desire to add more sugar.

Unsweetened iced tea is a calorie-free beverage that keeps you hydrated and can help you feel full, potentially curbing unnecessary snacking. Replacing high-calorie soda with iced tea can lead to significant calorie savings over time.