Understanding Nutrition: What is the best tea for calories?

November 6, 2025 •

4 min read

Plain, brewed tea is virtually calorie-free, with a standard 8-ounce cup containing less than 3 calories. When asking, 'What is the best tea for calories?', the answer depends on whether your goal is to minimize intake or add energy to your diet. For those managing their weight, the focus is on teas with negligible caloric impact, rather than seeking out a specific high-calorie blend.

Quick Summary

This guide examines the calorie content of various teas, from green and black to herbal varieties, highlighting that plain brews are nearly calorie-free. It explores how popular additives, including milk, sugar, and syrups, contribute significantly to the total energy count. Practical tips are provided for enjoying flavorful, low-calorie tea options while managing nutritional goals.

Key Points

Plain Tea is Calorie-Free: Green, black, white, oolong, and most herbal teas contain negligible calories when prepared with just water.
Additives are the Culprit: The calories in tea drinks come from added ingredients like milk, sugar, honey, and syrups, not the tea leaves themselves.
Choose Low-Calorie Substitutes: Use skim or unsweetened plant-based milks and zero-calorie sweeteners to keep your beverage low in calories.
High-Calorie Cafe Drinks: Specialty drinks like bubble tea and chai lattes can be very high in calories due to sugary syrups and condensed milk.
Herbal Teas Offer Benefits: Certain herbal teas like ginger and peppermint can offer additional health benefits such as appetite suppression and metabolism support without adding significant calories.
Weight Gain Teas Exist: Some specialized teas are marketed for weight gain, but these are formulated to increase calorie intake through added ingredients and should be used with caution.

The Calorie Truth: Plain Tea Is Best for Low-Calorie Diets

All teas derived from the Camellia sinensis plant—including green, black, white, and oolong—are naturally very low in calories when brewed with just water. An 8-ounce cup of black tea, for instance, contains only about 2 calories, an amount considered negligible and of no significant impact on daily caloric intake. The same is true for the wide variety of herbal teas or tisanes, which are infusions of herbs, fruits, or spices and are typically calorie-free unless they contain a significant amount of natural sugars from the added ingredients. The key takeaway is that the 'best' tea for keeping calories low is any variety prepared and consumed in its plain form.

The Additive Effect: How Calories Accumulate

The misconception that tea is high in calories comes from the popular practice of adding sweeteners and other ingredients. These additions are what turn a virtually calorie-free beverage into a high-calorie treat. Understanding which additions to use sparingly, or to avoid entirely, is crucial for anyone monitoring their calorie intake.

Common Calorie-Adding Ingredients:

Sugar and Honey: Just one teaspoon of sugar adds about 16 calories, while a single tablespoon of honey contributes around 64 calories.
Milk and Cream: The calorie count from milk varies based on fat content. A splash of whole milk can add a significant number of calories, with skim milk being a lower-calorie alternative. Heavy cream is particularly high in fat and calories.
Syrups and Flavorings: Specialty tea beverages from cafes often use syrups for flavor, which are packed with sugar and calories. For example, a chai latte can contain over 150 calories, and a bubble tea can easily exceed 400 calories due to the added syrups, condensed milk, and tapioca pearls.
Sweetened Condensed Milk: A staple in many milk teas, this ingredient is essentially evaporated milk with added sugar and can dramatically increase the calorie density of a drink.

Mindful Choices for Low-Calorie Tea Drinking

For those aiming for minimal caloric intake, the solution is simple: drink tea plain. However, if you enjoy added flavor, several strategies can help you manage calories effectively:

Choose Lower-Calorie Milks: Swap whole milk for skim, or consider unsweetened plant-based milks like almond or soy milk, which contain fewer calories.
Use Natural, No-Calorie Sweeteners: If sweetness is a must, use zero-calorie options like stevia or monk fruit. Artificial sweeteners are also an option, but some prefer natural alternatives.
Add Natural Flavorings: Incorporate spices like cinnamon or ginger, or add a slice of lemon or a few mint leaves for a refreshing taste without any added calories.

Herbal Teas with Added Benefits

While all plain teas are low in calories, some herbal varieties are specifically praised for potential benefits that support a healthy lifestyle, like boosting metabolism or suppressing appetite. Integrating these into your routine can be a flavor-rich and nutritious choice.

Peppermint Tea: Known for its ability to aid digestion and potentially suppress appetite, peppermint tea is a zero-calorie and caffeine-free option.
Ginger Tea: Ginger is a natural thermogenic, meaning it can slightly increase body temperature and metabolic rate. It's also excellent for digestion and fighting inflammation.
Rooibos Tea: This caffeine-free tea from South Africa contains antioxidants that may help lower stress hormones like cortisol, which is often linked to fat storage around the belly.
Cinnamon Tea: This brew can help stabilize blood sugar levels, which is useful for curbing sugar cravings.

Comparing Teas: Plain vs. With Additives


Beverage	Preparation	Approximate Calories (8 oz / 240 ml)
Plain Green Tea	Brewed with hot water	~2 kcal
Plain Black Tea	Brewed with hot water	~2 kcal
Plain Herbal Tea	Brewed with hot water	0-3 kcal
Black Tea with 1 tsp Sugar	Tea + 1 tsp sugar	~18 kcal
Black Tea with 1 tbsp Honey	Tea + 1 tbsp honey	~66 kcal
Black Tea with 120ml Whole Milk	Tea + 120ml whole milk	~77 kcal
Chai Latte	Specialty cafe blend	140+ kcal
Bubble Tea	Specialty cafe blend	200-450 kcal

Conclusion

When it comes to answering what is the best tea for calories?, the most accurate and health-conscious response is any variety of plain tea. Green, black, white, oolong, and most herbal teas, when brewed with water and nothing else, are virtually calorie-free and excellent choices for any diet. The real drivers of a tea's caloric load are the additives like sugar, milk, and syrups. By being mindful of these extras and opting for low-calorie substitutes or natural flavorings, you can enjoy a delicious and satisfying beverage without compromising your nutritional goals. For further information on the health benefits of tea, consider exploring reputable health resources.

Note: While some tea blends and herbal products marketed for weight gain exist, they are often processed or contain additives to increase their calorie count, and it is important to consult a healthcare professional before relying on them for significant weight changes. For general wellness and calorie control, plain tea remains the superior choice.

Frequently Asked Questions

A standard 8-ounce (240ml) cup of plain brewed tea, whether green, black, white, or oolong, contains a negligible amount of calories, typically around 2 calories.

Yes, adding milk or sugar drastically increases the calorie count. For example, a teaspoon of sugar adds about 16 calories, while a serving of whole milk adds more depending on the amount.

For a lower-calorie alternative to whole milk, consider using skim milk or unsweetened plant-based options like almond or soy milk. You can also use a small amount of low-fat milk for creaminess with fewer calories.

Herbal teas like peppermint, ginger, and rooibos are often recommended for weight management due to potential benefits like appetite suppression, metabolism boosting, and stress reduction. They are also virtually calorie-free.

Yes, specialty cafe teas can be very high in calories. Drinks like chai lattes, Thai tea, and bubble tea often contain significant amounts of sugar, condensed milk, and other high-calorie ingredients.

While drinking tea alone won't cause significant weight loss, it can support weight management. Choosing plain, unsweetened tea helps replace higher-calorie beverages, and some varieties, like green tea, contain compounds that may boost metabolism.

For weight gain purposes, specialized products exist, but the calories largely come from added ingredients and supplements, not the tea itself. For example, Teacurry offers a 'Weight Gain Tea' formulated with herbs to support appetite and digestion, but for substantial calorie intake, food sources are more effective.