What Tea Has No Calories? Your Guide to Calorie-Free Brewing

December 10, 2025 •

4 min read

According to nutrition data, a plain, 8-ounce cup of brewed black tea contains only about two calories, a number so negligible it's often considered zero. This fact is excellent news for anyone wondering what tea has no calories, as it confirms that most standard, unsweetened brews offer a delicious, hydrating, and virtually calorie-free experience.

Quick Summary

Most brewed teas from the Camellia sinensis plant and various herbal infusions contain negligible calories when served plain. The calorie count increases with added sugars, milk, or sweeteners, making mindful preparation crucial for a zero-calorie drink.

Key Points

Plain Tea Is Calorie-Free: Most brewed teas, including black, green, and herbal varieties, have negligible calories when served without additives.
Additives Add Calories: The main source of calories in tea comes from additions like sugar, honey, milk, and cream, not the tea leaves themselves.
Herbal Teas Are Safe: Herbal teas or tisanes, made from plants other than Camellia sinensis, are also virtually calorie-free.
Matcha Is an Exception: Since matcha involves consuming the whole powdered leaf, it contains slightly more calories than brewed tea, but it's still a low-calorie option.
Mindful Consumption: To keep your tea zero-calorie, opt for unsweetened options or flavor it with natural, calorie-free additions like lemon or fresh herbs.
Be Mindful of Pre-Made Drinks: Store-bought and cafe teas, especially lattes and bubble teas, are often loaded with hidden sugars and calories.

The Core Truth: Plain Tea Is Calorie-Free

For those seeking a truly calorie-free beverage, the answer is simple: drink your tea plain. Whether you prefer a bold black tea, a delicate green tea, or a soothing herbal tisane, brewing the leaves or herbs in hot water without any additions results in a drink with an insignificant calorie count. The trace amounts of carbohydrates in the tea leaves contribute a mere 2 to 3 calories per 8-ounce cup, which is considered negligible and won't affect your daily caloric intake.

Camellia Sinensis: The True Tea Varieties

All true teas—including black, green, white, and oolong—come from the Camellia sinensis plant. Their primary difference lies in how their leaves are processed and oxidized, but in their purest form, they are all virtually calorie-free.

Black Tea: Fully oxidized, black tea offers a robust flavor. Without milk or sugar, it contains a mere ~2 calories per cup, making it a perfect low-calorie choice.
Green Tea: As an unoxidized tea, green tea is packed with antioxidants and maintains a fresh, sometimes grassy flavor. It is also a safe bet for a zero-calorie drink.
White Tea: Minimally processed and harvested early, white tea is delicate in flavor and is also essentially calorie-free.
Oolong Tea: Semi-oxidized, oolong tea falls between green and black tea in flavor profile but shares their near-zero calorie count when brewed plain.

Herbal Teas (Tisanes): Nature's Calorie-Free Infusions

Herbal teas, or tisanes, are not made from the Camellia sinensis plant but from infusions of various herbs, fruits, spices, or flowers. This vast category offers a huge range of calorie-free options, as long as no sweeteners are added. Popular herbal teas with negligible calories include:

Peppermint Tea: Known for its soothing digestive properties, peppermint tea contains approximately 2.4 calories per cup.
Chamomile Tea: Often used for its calming effects, chamomile tea is also virtually calorie-free.
Hibiscus Tea: Rich in antioxidants and with a tart flavor, hibiscus tea is another excellent zero-calorie choice.
Ginger Tea: Made by steeping fresh or dried ginger, this spicy brew contains a negligible amount of calories.

The Culprits Behind High-Calorie Tea

While the tea itself has almost no calories, many popular preparations transform it into a high-calorie drink. It's the additions that drastically increase the nutritional content. These include:

Sugars and Sweeteners: A single teaspoon of sugar adds about 16 calories, and honey adds around 64 calories per tablespoon.
Milk and Cream: Adding dairy products significantly raises the calorie count. For example, a splash of whole milk can add 19 calories, while heavy cream can add 100 calories per ounce.
Syrups and Flavorings: Flavor syrups found in bubble tea or other specialty drinks can push a single beverage to over 400 calories.
Premade Mixes: Instant powdered teas often contain a high amount of sugar, with one cup potentially containing 80 kcal.

How to Enjoy Flavor Without the Calories

To keep your tea calorie-free, opt for natural, zero-calorie additions that enhance flavor without adding sugar. Consider the following:

Lemon or Lime Juice: A squeeze of citrus adds a bright, fresh flavor with zero calories.
Herbs and Spices: Fresh mint, ginger, cinnamon sticks, or star anise can add complexity and aroma without calories.
Zero-Calorie Sweeteners: If you crave sweetness, zero-calorie sugar substitutes like stevia or monk fruit are a viable option.

Comparison Table: Plain vs. Sweetened Tea


Ingredient Addition	Approximate Calories per 8oz Cup	Notes
Plain Brewed Tea (Black, Green, Herbal)	0-2 calories	Calories are negligible and from trace amounts.
Add 1 tsp Sugar	+16 calories	A common and simple addition.
Add 1 tbsp Honey	+64 calories	A natural, but higher-calorie, sweetener.
Add 4 oz Whole Milk	+75 calories	A latte-style addition.
Sweet Tea (Store-Bought)	140-150 calories	Calorie content varies greatly by brand and added sugar.
Chai Tea Latte (Cafe-Made)	240+ calories	Calories from milk, sugar, and spices.

The Exception: What about Matcha?

Matcha is a unique case. Unlike brewed tea, where leaves are steeped and removed, matcha is a finely ground powder of green tea leaves that is whisked into water. This means you consume the whole leaf, which slightly increases the caloric content. A standard teaspoon of matcha powder contains approximately 3 to 6 calories, still a very low number. However, prepared matcha lattes from cafes often contain added sugar and milk, which significantly increases the calorie count.

Conclusion: The Calorie-Free Verdict

In summary, the vast majority of teas, when consumed without any additions, are virtually calorie-free. This includes true teas like black, green, white, and oolong, as well as a wide range of herbal infusions. The high calorie content associated with many popular tea beverages comes from sweeteners, milk, and flavorings. By opting for plain, unsweetened tea, you can enjoy a flavorful, hydrating, and guilt-free drink that won't compromise your health goals. For more in-depth nutritional information on various tea types, consider consulting resources like Healthline's article on tea calories.

Frequently Asked Questions

Plain, unsweetened black tea contains approximately two calories per 8-ounce cup, which is considered negligible. The calorie count only increases with the addition of milk, sugar, or other sweeteners.

Yes, unsweetened green tea is virtually calorie-free, containing only trace amounts (about 2 calories per cup). This makes it a great choice for a diet.

Most herbal teas, or tisanes, are naturally calorie-free when steeped in plain hot water, as the calories from the herbs and flowers are negligible. This applies to teas like peppermint, chamomile, and hibiscus.

Calories are added to tea by sweeteners like sugar and honey, and dairy products like milk, cream, or sweetened condensed milk. Processed flavorings and toppings in specialty drinks are also a major source of calories.

Plain black tea, green tea, or herbal tea without any added milk, sugar, or sweeteners will not break a fast. They are a great way to stay hydrated during fasting periods.

To flavor your tea without adding calories, you can use natural, zero-calorie additions such as a squeeze of lemon or lime juice, fresh mint, ginger, or a sprinkle of cinnamon.

No, matcha is not completely calorie-free because you consume the entire powdered tea leaf, not just an infusion. A teaspoon of matcha powder contains a small amount of calories, around 3 to 6, though this is still very low.