Is Milk Tea with No Sugar Healthy? A Comprehensive Guide

January 4, 2026 •

2 min read

A cup of plain milk tea with no added sugar can contain as few as 80-120 calories, depending on the milk type. Compared to its sugary counterpart, is milk tea with no sugar healthy? Let's explore its nutritional profile and potential effects on your well-being.

Quick Summary

An analysis of milk tea with no sugar, covering its nutritional benefits from tea antioxidants and milk nutrients, while also addressing calorie content, blood sugar impact, and potential side effects.

Key Points

Low in Calories: Unsweetened milk tea is significantly lower in calories than its sugary counterpart, making it a better option for weight management.
Rich in Antioxidants: The tea base provides powerful antioxidants like polyphenols and flavonoids, which fight inflammation and oxidative stress.
Source of Calcium: The milk component contributes calcium and other essential nutrients, supporting bone health.
Moderate Blood Sugar Impact: Without added sugar, blood sugar spikes are minimal, although the lactose in dairy milk can still cause a moderate rise.
Manage Caffeine and Dairy: Potential side effects like insomnia or digestive issues can be mitigated by moderating intake or opting for caffeine-free or plant-based alternatives.

The Nutritional Profile of Unsweetened Milk Tea

Unsweetened milk tea combines brewed tea and milk, offering nutrients from both. Tea provides antioxidants like polyphenols and flavonoids, known for combating oxidative stress and inflammation. Milk adds calcium, potassium, and vitamins D and B12, supporting bone health.

Health Benefits of Skipping Sugar

Eliminating sugar is key to a healthier milk tea, leading to:

Reduced Calorie Intake: Unsweetened versions are lower in calories, aiding weight management.
Stabilized Blood Sugar: Important for blood sugar control, unsweetened tea shows minimal impact compared to sweetened options.
Enhanced Tea Benefits: Removing sugar allows tea's antioxidants to be more prominent.

Potential Downsides and Considerations

Despite being healthier, unsweetened milk tea has potential drawbacks, mainly from caffeine and dairy.

The Impact of Caffeine

Tea contains caffeine, which can cause issues with high intake:

Sleep Disturbances: Late consumption can disrupt sleep.
Anxiety and Jitters: High intake may trigger anxiety symptoms.
Caffeine Dependence: Regular, heavy use can lead to dependence and withdrawal.

Dairy and Digestive Issues

Lactose in dairy milk can cause digestive discomfort for some:

Bloating and Gas: Common symptoms of lactose intolerance.
Lactose-Induced Blood Sugar Fluctuation: Lactose can still cause a moderate blood sugar rise.

Nutrient Absorption Concerns

Some research suggests milk proteins might affect antioxidant absorption, but overall benefits of tea with milk are still considered significant.

Comparison: Milk Tea (No Sugar) vs. Sugary Milk Tea

Comparing unsweetened and sugary milk tea highlights the health advantages:


Feature	Milk Tea with No Sugar	Sugary Milk Tea
Calories	Low (80–120 per 240ml cup depending on milk)	High (Can exceed 200+ with toppings)
Blood Sugar Impact	Minimal, primarily due to milk's lactose	High, causes sharp spikes due to added sugars
Antioxidants	Full benefit of tea's antioxidants	Benefits may be slightly diminished or offset by sugar's negative effects
Weight Management	Supports weight management due to lower calories	Contributes to weight gain and obesity
Cardiovascular Health	Potentially beneficial due to tea's flavonoids	Negative impact due to high sugar and calorie load

Optimizing Your Unsweetened Milk Tea

Enhance the health benefits of unsweetened milk tea with these tips:

Choose Plant-Based Milks: Opt for almond, soy, or oat milk to reduce calorie and lactose content.
Moderate Your Intake: Limit consumption to avoid excessive caffeine.
Use High-Quality Tea Leaves: Maximizes beneficial antioxidants.
Add Natural Flavorings: Use spices like cinnamon or ginger for flavor and health benefits.

Healthy Alternatives to Unsweetened Milk Tea

Consider these alternatives if you want to avoid caffeine and dairy:

Herbal Teas: Caffeine-free options like chamomile or peppermint offer various benefits.
Black Coffee (No Sugar/Milk): A caffeine option without dairy or calories.
Fruit-Infused Water: A refreshing, zero-calorie way to satisfy sweet cravings.

Conclusion

Unsweetened milk tea can be a healthy choice. Removing added sugars creates a low-calorie drink with antioxidants and nutrients. Managing moderate caffeine and dairy intake through moderation or plant-based alternatives addresses potential downsides. Mindful adjustments allow for a flavorful, healthy beverage. Healthline.

Frequently Asked Questions

A standard cup of plain milk tea with no sugar typically contains between 80 and 120 calories, though this can vary based on the type of milk used.

Yes, but with caution. Milk tea with no added sugar is a better option than sweetened versions. However, the lactose in dairy milk can still cause a moderate increase in blood sugar, so it should be monitored.

For individuals with lactose intolerance, the dairy milk in unsweetened milk tea can cause digestive issues like bloating, gas, and diarrhea. Using a plant-based milk alternative can help avoid this.

Yes, the amount of caffeine depends on the type of tea used. A typical black milk tea has around 50mg of caffeine per 16oz serving, which can be less than coffee but still significant.

While some studies suggest milk proteins might slightly inhibit the absorption of certain tea antioxidants, the overall health benefits from consuming tea with milk are still considered substantial.

Healthy alternatives include herbal teas (like chamomile or peppermint), black coffee without milk or sugar, or fruit-infused water for a refreshing, hydrating option.

Unsweetened milk tea can support weight loss as it is low in calories. Unlike sugary drinks, it helps reduce overall calorie intake, especially when replacing other high-calorie beverages.