What Tea Has the Most Calories? A Complete Guide to High-Calorie Teas

Plain, freshly brewed teas like green, black, and herbal infusions are virtually calorie-free, typically containing fewer than 5 calories per cup. However, the calorie count can skyrocket depending on what you add to your beverage, with specialty drinks such as bubble tea and lattes being the most calorific offenders. So, what tea has the most calories, and what ingredients cause this dramatic increase?

Quick Summary

The calorie content in tea varies significantly based on additions like milk, sugar, and toppings. Specialty drinks like bubble tea, Thai tea, and rich chai lattes contain the most calories due to ingredients like sweetened condensed milk, sugar syrups, and tapioca pearls.

Key Points

• Bubble Tea is the highest: The most calorific tea is typically bubble tea, with a standard serving often containing 250-500+ calories from sweetened condensed milk, sugar syrup, and tapioca pearls.

• Additions are the main source: Plain teas like black, green, and herbal are nearly calorie-free; all significant calories come from high-fat dairy, syrups, and sugars added during preparation.

• Thai tea and chai lattes are high-calorie: Other culprits include Thai tea, which uses sweetened condensed milk, and creamy chai lattes, which rely on whole milk and sugar.

• Customize for low-calorie options: To reduce calorie intake, opt for unsweetened plain teas or use low-fat milk alternatives and controlled, low-calorie sweeteners.

• Watch out for toppings: The signature chewy tapioca pearls and other toppings in bubble tea add a significant number of calories, in addition to the sweetened base.

What Tea Has the Most Calories? The Surprising Culprits

While a simple cup of black or green tea with just hot water contains minimal to no calories, many popular tea variations transform into high-calorie treats. The answer to "What tea has the most calories?" is not a single type of tea leaf, but rather the heavy additions used to create specialty beverages. At the top of the list are bubble tea, Thai tea, and creamy, rich chai lattes.

Bubble Tea (Boba)

Bubble tea, originating from Taiwan, is a major contributor to high tea calories. A standard 16-ounce serving can range from 200 to over 450 calories, and larger or more decadent versions can push that figure even higher. The primary sources of these calories are:

• Sweetened Condensed Milk: A thick, sugary, and calorie-dense dairy product that forms the creamy base of many bubble teas. A single ounce can contain over 120 calories.
• Tapioca Pearls (Boba): These small, chewy starch balls, often sweetened during preparation, are not insignificant. A typical serving adds around 110 calories.
• Syrups and Sweeteners: Sugar and flavored syrups are added generously, with just 15ml of syrup adding about 45 calories.
• Toppings: Additional toppings like fruit jellies, egg pudding, and popping boba contribute even more calories and sugar.

Thai Tea

Thai tea is another high-calorie drink, known for its bold flavor and rich, creamy texture. It is typically made with strong black tea, sugar, and a generous amount of sweetened condensed milk, then often topped with whole or coconut milk. The combination of multiple dairy and sugar sources makes it a calorie-dense choice, with some servings containing well over 150 calories.

Creamy Chai Lattes

While a plain chai brew with spices is low in calories, the popular cafe-style chai latte is a different story. These drinks are often made with a chai concentrate, milk (often whole or reduced-fat), and additional syrups. A 16-ounce (480-ml) chai tea latte from a popular chain can have 240 calories or more.

Comparison Table: High vs. Low-Calorie Teas

Tea Type	Typical Additions	Estimated Calories (approx. 16 oz)	Calorie Source
Bubble Tea	Sweetened condensed milk, sugar syrup, tapioca pearls	250–800+	High sugar, fat, and carbs
Thai Tea	Sweetened condensed milk, sugar, whole milk	150–200+	High sugar and fat
Chai Tea Latte	Milk (whole/reduced fat), sugar, syrups	180–240+	Milk fat, sugar
Matcha Latte	Milk (whole), sweetener	120–180+	Milk fat and sweetener
Sweet Iced Tea	Sugar	80–220+	High sugar
Plain Black Tea	None	2–5	Negligible
Plain Green Tea	None	2–5	Negligible
Plain Herbal Tea	None	0–5	Negligible

How to Reduce Calories in Your Tea

For those who prefer a lower-calorie beverage, there are many ways to enjoy tea without compromising on flavor.

• Opt for Plain Tea: The simplest solution is to drink traditional teas—black, green, white, or herbal—without any additions. These are excellent calorie-free alternatives to sugary sodas and juices.
• Choose Low-Fat Dairy or Alternatives: If you enjoy milk tea, switch from whole milk or sweetened condensed milk to a low-fat or skim milk option. Plant-based alternatives like unsweetened almond, soy, or oat milk also contain fewer calories.
• Control Your Sweeteners: Instead of pre-sweetened syrups and concentrates, add your own controlled amount of sweetener, or use a natural, low-calorie alternative like stevia or monk fruit. Remember that even honey and agave, while natural, are still high in calories.
• Limit Toppings: When ordering specialty drinks, decline the sugary toppings like tapioca pearls, flavored jellies, and fruit syrups, which significantly increase the calorie count.

The Impact of Added Ingredients

Most people don't realize that the base of most teas is not the source of calories. An article by Healthline effectively breaks down how additions drive up the calorie count, from the use of sweetened condensed milk in bubble tea to the sugar in iced sweet tea. The takeaway is clear: the more indulgent the ingredients, the higher the calorie total will be. The quality of ingredients also matters; freshly brewed tea bases offer beneficial antioxidants, but these benefits are often overshadowed by the high sugar and fat content of popular versions.

Conclusion

While plain teas are nearly calorie-free, the answer to "what tea has the most calories" lies in the additions. Bubble tea, Thai tea, and rich chai lattes top the list due to the liberal use of sweetened condensed milk, sugar syrups, and toppings. By being mindful of these ingredients and opting for plainer or less-sweetened versions, you can enjoy a delicious tea without the excessive calories. The next time you order a specialty tea, consider customizing it with lower-calorie options to maintain a healthier beverage choice. For more detailed nutritional breakdowns on your favorite brews, you can consult reliable sources like Nutritionix for specific values of popular drinks and additions.

What tea has the most calories?

Bubble tea: The Taiwan-originated drink, also known as boba, is typically the highest-calorie tea due to ingredients like sweetened condensed milk, sugar syrups, and tapioca pearls.

Thai tea: Made with a strong black tea base, sweetened condensed milk, and often topped with whole milk, Thai tea is another top contender for high calories.

Specialty lattes: Creamy versions like chai tea lattes and matcha lattes, especially when made with whole milk and sugary syrups, are high in calories.

High-sugar additions: The calorie content of any tea can increase dramatically with heavy additions of sugar, honey, full-fat dairy, or flavored syrups.

Plain tea is lowest: Conversely, plain brewed teas like black, green, and herbal teas contain virtually zero calories.

FAQs

Question: How many calories are in a typical bubble tea? Answer: A standard 16-ounce bubble tea can contain anywhere from 250 to 500 calories, or even more, depending on the ingredients and toppings like tapioca pearls, syrups, and condensed milk.

Question: Is Thai tea higher in calories than regular iced tea? Answer: Yes, Thai tea is significantly higher in calories than regular unsweetened iced tea because it is made with sweetened condensed milk and sugar, while plain iced tea is often calorie-free.

Question: Why do specialty tea lattes have so many calories? Answer: Specialty tea lattes get their high calorie count from the generous amounts of milk, typically whole or reduced-fat, and added sugary syrups that are mixed with the tea base.

Question: Does adding honey to tea increase the calorie count? Answer: Yes, adding honey to tea increases the calorie count. A single teaspoon of honey can add around 40 calories, which is about double the calories of a teaspoon of sugar.

Question: What tea should I drink if I want the lowest calorie option? Answer: For the lowest calorie option, you should drink plain, freshly brewed tea such as green tea, black tea, or any herbal tea infusion without adding any sugar, honey, or milk.

Question: Are milk alternatives lower in calories than regular milk in tea? Answer: Yes, unsweetened milk alternatives like almond or oat milk generally have fewer calories than whole or reduced-fat dairy milk, making them a lower-calorie option for lattes or milk tea.

Question: Do tea leaves themselves have a lot of calories? Answer: No, the tea leaves themselves, from the Camellia sinensis plant, contain negligible calories. The calories in tea come almost entirely from what is added to the brew, such as sweeteners, dairy, and toppings.

Frequently Asked Questions

How many calories are in a typical bubble tea?

A standard 16-ounce bubble tea can contain anywhere from 250 to 500 calories, or even more, depending on the ingredients and toppings like tapioca pearls, syrups, and condensed milk.

Is Thai tea higher in calories than regular iced tea?

Yes, Thai tea is significantly higher in calories than regular unsweetened iced tea because it is made with sweetened condensed milk and sugar, while plain iced tea is often calorie-free.

Why do specialty tea lattes have so many calories?

Specialty tea lattes get their high calorie count from the generous amounts of milk, typically whole or reduced-fat, and added sugary syrups that are mixed with the tea base.

Does adding honey to tea increase the calorie count?

Yes, adding honey to tea increases the calorie count. A single teaspoon of honey can add around 40 calories, which is about double the calories of a teaspoon of sugar.

What tea should I drink if I want the lowest calorie option?

For the lowest calorie option, you should drink plain, freshly brewed tea such as green tea, black tea, or any herbal tea infusion without adding any sugar, honey, or milk.

Are milk alternatives lower in calories than regular milk in tea?

Yes, unsweetened milk alternatives like almond or oat milk generally have fewer calories than whole or reduced-fat dairy milk, making them a lower-calorie option for lattes or milk tea.

Do tea leaves themselves have a lot of calories?

No, the tea leaves themselves, from the Camellia sinensis plant, contain negligible calories. The calories in tea come almost entirely from what is added to the brew, such as sweeteners, dairy, and toppings.