Is Thai Green Tea Good for You? Weighing the Pros and Cons

January 5, 2026 •

4 min read

According to nutritional data from various food establishments, a single serving of restaurant-prepared Thai green tea can contain as much as 60 grams of sugar. This statistic immediately highlights the central conflict surrounding this vibrant beverage: while the green tea base offers potential health benefits, the traditional preparation method often introduces significant amounts of sugar and fat.

Quick Summary

An examination of Thai green tea's health implications, comparing the inherent antioxidant properties of the green tea base with the substantial sugar and fat content found in many prepared versions. The article offers a balanced perspective on both its advantages and drawbacks.

Key Points

Preparation Matters: Traditional Thai green tea is high in sugar and calories, while a plain brew offers numerous health benefits.
Antioxidant Richness: The green tea base contains catechins, powerful antioxidants that help combat cell damage and protect against disease.
Mind the Sugar: The high sugar and condensed milk content in most ready-made versions is the primary health drawback and should be consumed in moderation.
Metabolism and Brain Boost: Green tea's caffeine and L-theanine can aid metabolism and improve focus and mood.
DIY for Healthier Options: Prepare it at home to control sugar and fat, using healthier alternatives like unsweetened milk and natural sweeteners.
Beware of Additives: Some commercial Thai tea mixes may contain artificial colors and flavorings, which are not present in pure green tea.
Heart Health Support: Regular consumption of green tea has been shown to help lower cholesterol and reduce the risk of heart disease.

Unpacking the Health Profile of Thai Green Tea

Thai green tea is more than just its striking pale green color and creamy texture; it's a beverage with a dual nature. On one hand, its foundation is a type of green tea (often flavored with jasmine) derived from the Camellia sinensis plant, known for its powerful antioxidant properties. On the other, the traditional preparation involves ingredients like sweetened condensed milk and sugar, which drastically alter its nutritional makeup. The healthfulness of this popular drink therefore depends entirely on how it is prepared and consumed.

The Health Benefits of the Green Tea Base

The green tea base of this drink provides several notable health advantages, assuming excessive additions of sugar and fat are minimized. The primary health-promoting compounds are polyphenols, specifically a type of antioxidant called catechins, with epigallocatechin gallate (EGCG) being particularly prominent.

Rich in Antioxidants: Catechins act as powerful antioxidants, helping to combat oxidative stress and protect cells from damage caused by free radicals. This cellular protection may contribute to a lower risk of certain chronic diseases over time.
Boosts Metabolism: Some studies suggest that the combination of caffeine and catechins in green tea can help boost metabolism and promote fat oxidation, potentially aiding in weight management.
Supports Cardiovascular Health: Regular green tea consumption has been linked to a reduced risk of cardiovascular disease by helping to lower LDL ('bad') cholesterol and improve heart function.
Enhances Brain Function: The presence of L-theanine, an amino acid, combined with a moderate amount of caffeine, can lead to improved brain function, including better mood, alertness, and reduced anxiety.

The Nutritional Downside of Traditional Preparations

While the tea base is beneficial, traditional Thai green tea recipes often undermine these advantages with high-calorie additions. The common preparation method adds significant amounts of sugar and fat, transforming a potentially healthy drink into an indulgent treat.

High Sugar Content: Many pre-packaged mixes and cafe versions are loaded with added sugars. This can lead to increased calorie intake, weight gain, and a higher risk of health issues like type 2 diabetes when consumed excessively.
High Calorie Count: The use of sweetened condensed milk, evaporated milk, and additional sugar results in a beverage that can be very high in calories, especially for a single serving.
Reduced Antioxidant Efficacy: Adding milk to tea has been shown to reduce the bioavailability of some antioxidants. While the effect isn't complete, it does diminish the health-promoting qualities of the tea base.

Comparison: Thai Green Tea vs. Plain Green Tea


Feature	Traditional Thai Green Tea	Plain Brewed Green Tea
Tea Base	Typically a jasmine-infused green tea blend	Pure green tea leaves
Preparation	Steeped tea mix with sweetened condensed milk and sugar	Tea leaves steeped in hot water
Flavor Profile	Sweet, creamy, floral, and milky	Grassy, vegetal, and sometimes slightly bitter
Appearance	Pale to vibrant green and opaque	Translucent, light green to yellow
Sugar Content	Very high (25-60+ grams per serving)	None (unless added)
Fat Content	Moderate to high from milk/creamers	None
Antioxidants	Present but reduced by dairy	High concentration and bioavailability
Health Summary	Can be unhealthy due to added sugar and fat	A very healthy, zero-calorie beverage

Tips for a Healthier Thai Green Tea

For those who enjoy the unique flavor of Thai green tea but want to make it healthier, customization is key. Controlling the amount and type of added ingredients can significantly reduce the caloric load without sacrificing taste.

Reduce Sweeteners: Use less sweetened condensed milk and sugar, or replace them entirely with a natural, low-calorie sweetener. Start by cutting the amount in half and adjust to your preference.
Choose Healthier Milk Alternatives: Swap condensed milk and evaporated milk for unsweetened almond milk, coconut milk, or low-fat dairy options to decrease fat and calorie content.
Brew Your Own: Making your own allows for complete control over the ingredients. Use high-quality Thai green tea leaves and experiment with different ratios to find a balance of flavor and health.
Balance Consumption: Enjoy a traditional, high-sugar Thai green tea as an occasional treat rather than a daily beverage. For regular consumption, opt for a lightened version or plain green tea.

Conclusion

So, is Thai green tea good for you? The answer is nuanced. The base of the drink, non-fermented green tea, is rich in antioxidants and can offer numerous health benefits, from improved heart health to better brain function. However, the traditional preparation, loaded with sugar and condensed milk, can turn it into a high-calorie, sugary indulgence that outweighs these benefits. Ultimately, Thai green tea can be a healthy drink if prepared with minimal sweeteners and dairy, or a less healthy treat if consumed in its traditional, sugary form. The key is moderation and mindful preparation to enjoy its unique flavor while protecting your health.

Is Thai Green Tea Good for You?: The Final Verdict

It depends on preparation: The healthfulness hinges on the amount of added sugar and milk. A plain brew is healthy, while a traditionally prepared version is high in sugar and calories.
Rich in antioxidants: The green tea leaves contain catechins that fight oxidative stress and protect cells from damage.
Potential heart benefits: Green tea can help lower LDL ('bad') cholesterol, supporting cardiovascular health.
High sugar is the main drawback: Many recipes contain significant added sugar, contributing to weight gain and blood sugar issues.
Caffeine for alertness: The moderate caffeine content can boost energy and focus without the jitters of stronger caffeinated drinks.
Customize for health: You can make a healthier version at home by reducing sugar and using low-fat or plant-based milk alternatives.
Not a miracle drink: While beneficial, it's not a cure-all. Consistent healthy habits matter more than any single food or drink.

Frequently Asked Questions

Thai green tea is typically a jasmine-flavored green tea blend, traditionally prepared with generous amounts of sweetened condensed milk and sugar. Regular green tea is simply steeped green tea leaves in hot water, with no added sweeteners or dairy.

Yes, the green tea base itself is healthy, containing high levels of antioxidants called catechins, which are known to protect cells and support overall health.

Traditional recipes often include excessive amounts of sweetened condensed milk and added sugar, significantly increasing the calorie and sugar content. This can negate the health benefits of the tea base.

Absolutely. To make a healthier version, use unsweetened or low-sugar plant-based milk and a minimal amount of sugar or a natural, low-calorie sweetener like stevia or monk fruit.

Some studies suggest that the proteins in milk can bind to catechins, reducing the bioavailability of these antioxidants. While not a complete loss, it does diminish some of the tea's healthful properties.

Matcha is a powdered green tea where the entire leaf is consumed, resulting in a higher concentration of antioxidants and caffeine. Thai green tea is a brewed tea, and while it contains antioxidants, it is less concentrated than matcha.

The sugar content varies, but it can be very high. Some sources report that a single serving from a cafe can contain 25 to over 60 grams of sugar, depending on the recipe and serving size.