Is Tea High in Carbohydrates? Your Guide to Carb-Conscious Sipping

November 24, 2025 •

3 min read

Plain, brewed black tea contains a negligible amount of carbohydrates—typically less than 1 gram per cup. This fact makes unsweetened tea an excellent choice for those managing their carbohydrate intake or following a low-carb diet like keto.

Quick Summary

Pure, unsweetened tea is naturally very low in carbohydrates, but its carb content increases significantly with added sugars, milk, or syrups. Factors like brewing method and ingredients affect the final carb count. Certain herbal teas remain nearly carb-free, while sweetened versions are not.

Key Points

Plain Tea is Low-Carb: Brewed black, green, white, and oolong teas contain negligible carbohydrates, often less than 1 gram per cup.
Additives are the Problem: Sugars, honey, milk, and flavored syrups are the primary sources of carbohydrates that turn tea into a high-carb drink.
Herbal Teas are Generally Safe: Most herbal infusions like chamomile and peppermint are virtually carb-free, though some with added fruits may contain trace amounts.
Sweetened Tea Can Be Very High in Carbs: Specialty drinks like chai lattes and bubble teas are carbohydrate-dense due to their high sugar and syrup content.
Choose Unsweetened Alternatives: For low-carb options, opt for unsweetened plain tea, use keto-friendly sweeteners like stevia, or use unsweetened nut milks instead of dairy milk.

Unpacking the Carbohydrate Content of Plain Tea

At its core, tea is a product of steeping the leaves of the Camellia sinensis plant in hot water. This process infuses the water with flavor and antioxidants, but very few macronutrients. For this reason, plain, unadulterated tea—including black, green, white, and oolong varieties—contains almost no carbohydrates. This makes it a popular beverage for those on low-carb or ketogenic diets.

The Impact of Processing on Carb Count

The way tea leaves are processed determines the tea type, but has little effect on the fundamental lack of carbohydrates. Black tea leaves are fully oxidized, giving them a bold flavor, while green tea leaves are minimally processed, retaining a lighter taste. Both, when brewed plain, remain virtually carb-free. White tea, being the least processed, and oolong, partially oxidized, also fit into this category.

The Real Culprits: Sweeteners and Additives

The myth that tea is high in carbohydrates stems from what is often added to it. While the tea itself is innocent, the additions are not. A single teaspoon of sugar adds approximately 4 grams of carbohydrates, and this can add up quickly if you like your tea sweet.

Here are some common additions and their impact on carb count:

Sugar and Honey: These are pure carbohydrates and are the primary source of carbs in sweetened tea. A sweet tea recipe popular in the Southern U.S., for instance, can contain over 30 grams of sugar and carbohydrates per glass.
Milk: Standard dairy milk contains lactose, a natural sugar. Adding milk, particularly in large quantities like in a chai latte, can significantly increase the carb count. A single cup of milk can contain around 12 to 15 grams of carbs.
Syrups: Flavored syrups used in popular tea drinks are sugar-laden and can push the carbohydrate count well over 20 or even 40 grams in specialty beverages like bubble tea.
Flavorings: Even flavored tea bags or powdered mixes can contain hidden sugars and carbohydrates. It is always wise to check the nutritional label to be certain.

A Closer Look at Herbal Teas

Herbal teas, or tisanes, are infusions made from fruits, flowers, spices, or herbs, and do not come from the Camellia sinensis plant. Their carbohydrate content is also typically very low, but can vary based on ingredients. Pure infusions of chamomile or peppermint are practically carb-free, but those with dried fruit pieces may contribute some natural sugars. For example, hibiscus tea can have trace amounts of carbs.

Comparison of Tea and Popular Beverages

To put tea's carb content into perspective, consider how it stacks up against other common drinks. Unsweetened tea is a clear winner for carb-conscious individuals.


Beverage	Carbohydrate Content (per cup/serving)
Plain Black or Green Tea	<1 g
Plain Herbal Tea (Peppermint/Chamomile)	~0 g
Black Tea with Milk and Sugar	10–15 g
Chai Latte	30+ g
Bubble Tea	40+ g
Soda	35–45 g
Orange Juice	20–30 g

Strategies for Keeping Your Tea Low-Carb

If you enjoy tea but need to manage your carb intake, here are some helpful tips:

Go Plain: Enjoy black, green, or herbal teas with no additives for a refreshing, zero-carb beverage.
Choose Keto-Friendly Sweeteners: Use alternatives like stevia, erythritol, or monk fruit extract instead of sugar or honey.
Consider Low-Carb Milk Alternatives: For a creamy texture, switch from dairy milk to unsweetened almond or coconut milk, which contain very few carbs.
Be Mindful of Bottled Teas: Pre-made bottled teas are often loaded with added sugars. Always read the nutrition label carefully.
Check Herbal Tea Ingredients: If using herbal tea bags with added fruit, check the label, or stick to pure leaf infusions.

Conclusion: Savor Your Tea Without the Carb Crash

To answer the question, "Is tea high in carbohydrates?", the simple answer is no, not on its own. Plain, unsweetened tea is an extremely low-carb, hydrating beverage rich in antioxidants and health benefits. The carbohydrate content is entirely dependent on what you choose to add. By being mindful of sweeteners, milks, and syrups, you can continue to enjoy your favorite cup of tea while keeping your carbohydrate intake in check.

Healthline - Does Tea Contain Calories?

Frequently Asked Questions

No, plain brewed black tea has virtually no carbohydrates. Its carb content is considered negligible.

Green tea is a very low-carb beverage. An 8-ounce cup typically contains less than 1 gram of net carbs.

Yes, milk tea can be high in carbohydrates, primarily due to the lactose in dairy milk and any added sweeteners. The carb count depends on the type and amount of milk and sugar used.

Yes, unsweetened tea is perfectly suitable for a ketogenic diet. You should avoid adding sugar, honey, or high-carb dairy milks.

Most herbal teas, such as chamomile and peppermint, are carb-free. However, some blends containing dried fruit can have trace amounts of natural sugars, so it's always best to check the label.

For a low-carb option, use a keto-friendly sweetener like stevia, erythritol, or monk fruit extract instead of sugar or honey.

Bottled iced teas are often loaded with added sugars and can be very high in carbohydrates. For example, some may contain more than 20 grams of carbohydrates per serving. Always check the nutrition label.