Understanding How Many Calories in a Cup of Sweet Tea

October 15, 2025 •

4 min read

An 8-ounce cup of plain black tea contains a negligible 2 calories, but this number can soar to 80-190 calories or more depending on how much sugar is added. Understanding how many calories in a cup of sweet tea is crucial for managing your nutrition diet and making smarter beverage choices.

Quick Summary

Sweet tea's calorie content comes almost entirely from its sugar, with quantities varying significantly between homemade and commercial versions. Consuming these sugary beverages frequently can lead to weight gain and increase the risk of chronic health conditions. Choosing unsweetened alternatives or reducing added sugar is a key step toward healthier dietary habits.

Key Points

Sugar is the Main Calorie Source: Plain tea contains virtually no calories; the significant calories in sweet tea come solely from added sugar.
Calorie Count Varies Widely: A single cup of sweet tea can range from 80 to over 190 calories depending on the sugar content, varying significantly between homemade and commercial varieties.
Risk of Weight Gain: The high sugar and calorie load in sweet tea contributes to weight gain and obesity, as liquid calories often don't trigger the same satiety signals as food.
Increased Chronic Disease Risk: Regular consumption of sweet tea can significantly increase the risk of type 2 diabetes, heart disease, and other metabolic issues.
Healthier Swaps Exist: Opt for unsweetened iced tea, flavored with lemon or fruits, or use natural, calorie-free sweeteners like stevia to reduce sugar intake.
Read Commercial Labels: Many bottled teas are heavily sweetened; always check the nutrition label to understand the actual sugar and calorie content.
Customize Your Sweetness: Making your own iced tea at home gives you full control over the sugar content, allowing you to gradually decrease it over time.

The Calorie Culprit: Added Sugar

Unlike plain tea, which is virtually calorie-free, sweet tea’s caloric content derives almost entirely from added sugar. A standard teaspoon of granulated sugar contains approximately 16 calories, and recipes for sweet tea can call for a significant amount of sugar to achieve the desired sweetness. This means the total calorie count is directly proportional to how much sugar is used in the preparation.

Homemade vs. Store-Bought: A Calorie Comparison

The calorie content of sweet tea can vary dramatically between homemade versions and commercially bottled products. When you make sweet tea at home, you have complete control over the amount of sugar. In contrast, many bottled and restaurant sweet teas are pre-sweetened with very high quantities of sugar or high-fructose corn syrup.

A look at commercial examples

An 18.5-ounce bottle of Pure Leaf Lemon Tea has 150 calories and 38 grams of added sugars.
A 20-ounce bottle of Arizona Peach Tea contains 250 calories and 60 grams of added sugars.
Some specific 1-cup examples from nutrition databases show 80 calories from 20g of sugar.

These examples highlight how quickly liquid calories can add up, and without the feeling of fullness that comes from solid food, it's easy to over-consume.

The Health Risks of Excess Sugar Consumption

Regular consumption of sugary beverages like sweet tea is linked to several significant health problems. The excess sugar contributes to unwanted weight gain, and can lead to more serious conditions.

Consequences of high sugar intake

Weight Gain and Obesity: Liquid calories from sweet tea are not as satiating as solid food, leading to a tendency to consume more overall calories. These excess calories are then stored as fat, particularly around the abdomen.
Increased Risk of Type 2 Diabetes: Consuming large amounts of sugar can cause frequent spikes in blood sugar, which over time can lead to insulin resistance, a precursor to type 2 diabetes.
Heart Disease: High sugar intake can negatively affect blood pressure and triglyceride levels, both of which are risk factors for heart disease.
Dental Issues: The sugars in sweet tea provide food for oral bacteria, which produce acids that erode tooth enamel and cause cavities.
Liver Problems: Excessive fructose from high-fructose corn syrup, often used in bottled teas, can lead to fat accumulation in the liver, potentially causing fatty liver disease.

Healthier Alternatives to Sweet Tea

For those who love the taste of iced tea but want to avoid the high sugar content, several delicious and healthy alternatives are available. Making small changes can have a big impact on your overall nutrition diet.

Unsweetened Iced Tea: This is the simplest and most effective swap. Plain iced black or herbal tea contains virtually no calories and still offers antioxidants.
Flavor with Fruit and Herbs: Add natural flavor to unsweetened tea by infusing it with fresh lemon, lime, berries, mint, or ginger.
Calorie-Free Sweeteners: Use natural, non-caloric sweeteners like stevia or monk fruit to achieve the sweetness you desire without the added calories.
Fruit-Infused Water: Create refreshing, low-calorie flavored water by adding slices of your favorite fruits to a pitcher.

Comparison Table: Sweet Tea vs. Healthier Options


Beverage Type	Estimated Calories (per 8 oz)	Added Sugar Content	Health Impact	Notes
Restaurant Sweet Tea	80–120+	Very high (e.g., 20+ grams)	Associated with weight gain, diabetes, heart disease	Calories can be higher in larger servings or with extra syrup.
Homemade Sweet Tea	40–80 (variable)	High (dependent on sugar added)	Health impact is proportional to the amount of sugar used.	User controls sugar content; can be made healthier.
Unsweetened Iced Tea	~2	None	Excellent source of antioxidants; numerous health benefits.	A great base for creating flavored, low-calorie beverages.
Unsweetened Tea with Stevia	~2	None (Stevia is zero-calorie)	All the benefits of plain tea with a sweet taste.	Provides sweetness without added sugar.
Fruit-Infused Water	Negligible	Natural sugars from fruit	Hydrating and flavorful with minimal calories.	A low-cost, easy-to-make alternative to sugary drinks.

Conclusion: Making Smarter Beverage Choices

Sweet tea can be a refreshing treat, but its high added sugar content makes it a significant source of empty calories that can undermine a healthy nutrition diet. The crucial takeaway is that the calories come from the sugar, not the tea itself. By understanding this, you can make informed decisions and opt for healthier alternatives like unsweetened tea with natural flavors or non-caloric sweeteners. Reducing sugar intake from beverages is one of the most effective strategies for weight management and reducing the risk of chronic diseases. For more inspiration on healthy alternatives, a visit to a resource like the American Heart Association's website can provide additional recipes and tips for reducing sugar consumption.

American Heart Association - Sugar 101

Frequently Asked Questions

Homemade sweet tea varies based on the amount of sugar added, while store-bought teas often have standardized but still high sugar content. For example, a commercial 16-ounce sweet tea can contain around 150 calories or more, whereas a home-brewed cup with less sugar would have fewer.

Yes, regularly drinking sweet tea can contribute to weight gain. The high sugar and calorie content, consumed in liquid form, does not lead to the same feeling of fullness as solid food, often resulting in consuming excess calories.

Key health risks include an increased chance of type 2 diabetes, heart disease, obesity, and tooth decay due to the high sugar intake.

You can reduce calories by using less sugar, switching to unsweetened iced tea, adding natural, calorie-free sweeteners like stevia, or flavoring with lemon or mint instead of sugar.

Almost. Plain, freshly brewed tea has a negligible calorie count, typically around 2 calories per 8-ounce cup, making it a virtually calorie-free beverage.

Using non-caloric sugar substitutes like stevia or monk fruit can eliminate the calories that would otherwise come from sugar, making your sweet tea calorie-free.

A simple and healthy alternative is unsweetened iced black or herbal tea with a squeeze of fresh lemon or some fruit slices for natural flavor.