What Has Less Calories, Tea or Coffee? The Definitive Guide

December 1, 2025 •

4 min read

When comparing plain, brewed versions of each beverage, the difference in calorie count is almost nonexistent, typically only 1-5 calories per cup. This means when it comes to what has less calories, tea or coffee, the answer depends entirely on the additives you use, such as milk, cream, and sugar.

Quick Summary

Plain black tea and black coffee are both extremely low in calories, with the primary calorie source being additives. The total calorie count is significantly affected by the addition of sugar, milk, and cream, which can vary dramatically based on the serving size and quantity used.

Key Points

Plain is Key: Plain, brewed tea and plain black coffee are both extremely low in calories, typically 1-5 kcal per 8-ounce cup.
Additives are the Culprits: The calorie difference is determined by additives like sugar, milk, cream, and syrups, not the base beverage.
Caffeine Content Varies: A cup of coffee has significantly more caffeine than a cup of tea, which can influence energy levels and sleep patterns.
Both Offer Health Benefits: Both beverages contain beneficial antioxidants and are linked to a reduced risk of certain chronic diseases when consumed in moderation.
Check Specialty Drinks: Cafe-prepared specialty beverages, like lattes and bubble teas, often contain high levels of sugar and fat, drastically increasing their calorie count.
Control Your Add-ins: The best way to keep your drink low-calorie is to control or eliminate high-calorie additions, using low-sugar alternatives where possible.

The Calorie Showdown: Plain Tea vs. Plain Coffee

For those watching their calorie intake, the debate over whether tea or coffee is the lower-calorie option is a common one. The simple, surprising answer is that both plain, brewed tea and plain, brewed black coffee are remarkably low in calories. An 8-ounce cup of freshly brewed black coffee contains just 2 calories, with no fat or sugar. Similarly, an 8-ounce cup of black tea offers a comparable 2 calories and is fat and sugar-free.

This means that in their most basic forms, neither beverage has a significant advantage over the other from a caloric perspective. The trace calories come from the minimal dissolved solids extracted from the coffee beans or tea leaves. For dieters or those engaged in intermittent fasting, a plain cup of either beverage is considered a safe, guilt-free option. Herbal teas, which are not made from the Camellia sinensis plant, are often considered calorie-free.

The Real Calorie Culprits: Additives

The insignificant calorie difference between plain tea and coffee becomes irrelevant once sweeteners, milk, and flavorings are added. These popular additions are where the real caloric load is introduced, often turning a low-calorie drink into a high-sugar dessert.

Popular Caloric Additions

Sugar: A single teaspoon of sugar adds about 16 calories to your drink. Many people use multiple teaspoons, quickly increasing the total. A tablespoon of honey can add over 60 calories.
Milk and Cream: The calorie count from milk or cream depends on the fat content. Just 4 ounces of whole milk can add 75 calories, while skim milk adds 42. Heavy cream is even more calorific, at around 100 calories per ounce.
Syrups and Flavorings: Specialty drinks from cafes often contain sweetened syrups and other high-calorie ingredients. For example, a grande Starbucks Caramel Macchiato packs 120 calories, and much higher-calorie options exist.

The Health Benefits Beyond Calories

While the calorie count is similar for plain versions, the two beverages offer distinct health benefits worth considering.

The Health Benefits of Tea

Tea, particularly green tea, is renowned for its antioxidant properties. The catechins and polyphenols found in green tea have been linked to potential health advantages, such as:

Reduced risk of chronic diseases, including certain cancers and cardiovascular issues.
Improved cognitive function and potential protection against neurodegenerative diseases.
Metabolism-boosting effects, particularly from catechins.
Lower levels of caffeine compared to coffee, which can be beneficial for those sensitive to stimulants.

The Health Benefits of Coffee

Coffee is also a powerful source of antioxidants, and its unique chemical compounds are linked to several health-promoting effects:

Boosts Energy and Alertness: Caffeine, a central nervous system stimulant, improves focus and fights fatigue.
Lowered Disease Risk: Regular coffee consumption has been associated with a lower risk of type 2 diabetes, certain liver diseases, and possibly even heart failure.
Enhances Physical Performance: Caffeine can improve physical performance, making coffee a popular pre-workout aid.
Mental Health: Some studies suggest a link between coffee consumption and a lower risk of depression.

Comparison Table: How Additives Change Everything


Beverage	Plain (8 oz)	With 1 tsp Sugar + Splash of Milk	Specialty Latte (e.g., Caramel Macchiato, 16 oz)	High-Calorie Boba Tea (16 oz)
Black Coffee	~2 kcal	~30-50 kcal	~120+ kcal	N/A
Black Tea	~2 kcal	~30-50 kcal	N/A	~200-450 kcal
Green Tea	~1 kcal	~20-40 kcal	N/A	N/A

Making the Right Choice for Your Health

Ultimately, the choice between tea and coffee for weight management is less about the base beverage and more about your habits. If you enjoy a simple, unsweetened drink, both are excellent, low-calorie options. Your personal preference, tolerance for caffeine, and appreciation for the subtle flavors will be the deciding factors.

For those who prefer a milky or sweetened drink, the calories can quickly add up. To minimize the caloric impact, consider these healthier alternatives:

Opt for sugar-free sweeteners instead of sugar.
Use a smaller amount of milk or switch to a lower-calorie option like unsweetened almond milk.
Request fewer pumps of syrup in cafe drinks.
Explore flavored teas that don't require added sweetness.

There are also differences in caffeine content; an 8-ounce cup of coffee contains nearly double the caffeine of black tea, which can impact sleep and anxiety. Both beverages can be part of a healthy lifestyle when consumed in moderation. The key takeaway is simple: the base liquid is not the issue, but the additions can be. By being mindful of what you add to your cup, you can enjoy either tea or coffee without derailing your health goals. For further reading on the health implications of coffee, refer to the detailed analysis provided by Healthline on coffee's health benefits.

Conclusion: Focus on the Additives

In conclusion, the question of what has less calories, tea or coffee, reveals that both are a diet-friendly, virtually calorie-free choice in their plain forms. The significant calorie difference between a diet-friendly cup and a high-calorie indulgence lies entirely in the additions like sugar, milk, and syrups. Therefore, the best practice for managing calorie intake is not to choose one beverage over the other but rather to focus on controlling or eliminating the extra ingredients that can inflate the calorie count. Both tea and coffee offer a wealth of antioxidants and can be part of a healthy, balanced diet. Your personal taste and health goals should dictate which beverage—and which way you prepare it—is best for you. A conscious decision about your additives is the most effective strategy for keeping your cup of comfort a low-calorie one.

Frequently Asked Questions

Brewed decaffeinated coffee contains zero calories, while instant decaf coffee powder might contain a negligible amount, but the difference is insignificant.

Coffee generally has significantly more caffeine than tea. An 8-ounce cup of coffee contains about 96 mg of caffeine, while the same amount of black tea has around 47 mg.

Yes, most herbal teas, such as chamomile or peppermint, are naturally calorie-free as they are not made from the Camellia sinensis plant.

To sweeten coffee with minimal calories, use a natural, low-calorie sweetener like stevia or monk fruit, or simply add a sprinkle of spices like cinnamon.

Yes, even a small amount of milk or cream can add calories. A couple of tablespoons of whole milk can add 20-30 calories, so opting for a low-fat or plant-based milk can help.

Not necessarily. Many bottled teas and coffees contain large amounts of added sugars. It is important to read the nutrition label to check for added calories and sugar content.

For weight loss, both plain black tea and plain black coffee are excellent choices due to their low calorie counts. Some studies suggest both can have minor metabolism-boosting effects from caffeine and antioxidants. The most important factor is avoiding high-calorie additions.