Which tea has no carbs? A Guide to Zero-Carb Teas

Plain brewed teas like black, green, and oolong typically contain less than one gram of carbohydrates per cup, making their carb count negligible. So, which tea has no carbs depends on its preparation, with unsweetened options being the safest bet for any low-carb diet.

Quick Summary

Unsweetened black, green, and many herbal teas contain virtually zero carbohydrates, making them ideal for a low-carb lifestyle. The carb count depends entirely on preparation, so avoid sugary additives.

Key Points

• Plain Tea is Carb-Free: Unsweetened black, green, white, and oolong teas from the Camellia sinensis plant contain virtually no carbs.

• Herbal Tea Varies: Most herbal infusions like chamomile and peppermint are carb-free, but check labels for dried fruit or sugary additives which can increase carbs.

• Avoid Sweeteners: Adding sugar, honey, or flavored syrups dramatically increases the carbohydrate content of any tea.

• Choose Smart Additions: Use unsweetened milk alternatives like almond or coconut milk, and keto-friendly sweeteners such as stevia to keep your tea low-carb.

• Read Labels: Always check packaged or bottled teas, as they often contain hidden sugars and high-carb ingredients.

• DIY Iced Tea: Brew your own unsweetened iced tea at home to ensure it remains carb-free and control all ingredients.

The Fundamental Rule: Plain is Carb-Free

At its most basic, pure, brewed tea made from the leaves of the Camellia sinensis plant is essentially a zero-carb beverage. This includes green, black, white, and oolong teas, as they consist almost entirely of water once steeped. The misconception that tea is high in carbohydrates usually stems from popular, pre-made bottled varieties or additions made at home, like sugar, honey, and milk.

Carb-Free Teas from the Camellia sinensis Plant

All teas derived from the Camellia sinensis plant are naturally carb-free when brewed without additives. The difference in these teas comes from their level of oxidation during processing, which affects their flavor, color, and antioxidant profiles, but not their carbohydrate content.

• Green Tea: Made from unoxidized leaves, green tea has a fresh, grassy, and sometimes floral flavor. It is a powerful source of antioxidants, particularly EGCG, and is a staple in many health-conscious diets. A single cup contains no measurable carbohydrates.
• Black Tea: Made from fully oxidized leaves, black tea has a more robust, malty flavor. It is a source of flavonoids and other antioxidants. Like green tea, a cup of plain black tea contains 0 grams of carbohydrates.
• White Tea: The least processed of all tea types, white tea comes from young, minimally oxidized leaves. It offers a delicate, mild flavor and is rich in antioxidants. Its carbohydrate count is virtually zero.
• Oolong Tea: Partially oxidized, oolong tea sits between green and black tea in flavor profile. It is also carb-free when brewed plain.

Herbal Teas (Tisanes) with Minimal Carbs

Herbal teas, or tisanes, are infusions made from dried herbs, flowers, fruits, or spices rather than the Camellia sinensis plant. The carb content for these can vary slightly, so checking the ingredients is wise. However, many popular options are virtually carb-free.

• Chamomile: Known for its calming properties, chamomile tea is made from dried flowers and has almost no carbs.
• Peppermint: A refreshing and digestive aid, peppermint tea is another carb-free choice.
• Rooibos: A South African herbal tea, rooibos is naturally sweet and flavorful without any carbs.
• Ginger: Made from ginger root, this spicy infusion is a great carb-free option for soothing digestion.

The Carb Danger Zone: What to Avoid

While the base tea is carb-free, the moment you add certain ingredients, the carb count can skyrocket. For those on a keto or low-carb diet, vigilance is key.

• Sugar and Honey: Standard sweeteners add simple carbohydrates, directly negating the carb-free nature of the tea.
• Regular Milk: Lactose in milk is a type of sugar, so adding regular dairy milk will increase the carb count significantly.
• Flavored Syrups: Used in coffee shops and cafes, these syrups are packed with sugar and are a major source of hidden carbs.
• Packaged Iced Teas: Many store-bought iced teas are sweetened and contain high amounts of sugar, often with 20 grams or more of carbs per serving.

Comparison of Plain vs. Sweetened Teas

To highlight the difference, here is a comparison of the typical carbohydrate content per 8-ounce (240ml) serving.

Beverage Type	Preparation	Approximate Carb Count	Source of Carbs
Black Tea	Plain, brewed	0 g	None
Green Tea	Plain, brewed	0 g	None
Herbal Tea	Plain, brewed	0-2 g	Trace natural sugars in certain blends
Oolong Tea	Plain, brewed	0.15 g	Trace amounts
Black Tea	With 1 tsp sugar	4 g	Added sugar
Black Tea	With milk and sugar	10-15 g	Added sugar and milk
Chai Latte	Prepared conventionally	30+ g	Milk and sweeteners
Packaged Sweetened Iced Tea	Store-bought	20+ g	Added sugars

How to Enjoy Carb-Free Tea on a Low-Carb Diet

For those who prefer their tea with a little more flair than plain hot water, here are some ways to keep it keto-friendly:

1. Use sugar substitutes: Opt for erythritol, stevia, or monk fruit sweeteners, which add no carbohydrates.
2. Add lemon or lime: A small amount of citrus juice can enhance flavor without adding significant carbs.
3. Include spices: Spices like cinnamon or turmeric are carb-free and can add warmth and anti-inflammatory benefits.
4. Use unsweetened milk alternatives: Instead of dairy milk, use unsweetened almond or coconut milk for a creamy texture.
5. Make your own iced tea: Brewing your own tea and chilling it is the best way to control all the ingredients and avoid hidden sugars in store-bought versions.

For more ideas on suitable low-carb beverages, see this guide from Healthline: Top 12 Keto-Friendly Drinks (Besides Water).

Conclusion

In summary, the question of which tea has no carbs has a straightforward answer: virtually all pure, unsweetened brewed teas. The carbohydrate content in tea is almost entirely determined by what is added to it, such as sugar, milk, or syrups. By choosing plain tea—including green, black, white, oolong, and most herbal varieties—and using keto-friendly additives if desired, you can enjoy a flavorful, low-carb beverage that fits perfectly into a healthy lifestyle. Always be mindful of pre-packaged teas and sweetened drinks, as they are often loaded with hidden sugars that can sabotage your dietary goals.

Frequently Asked Questions

Does green tea have carbs?

No, pure green tea that is brewed and unsweetened is virtually carb-free, making it an excellent choice for a low-carb diet.

Can I have milk in my tea on a keto diet?

Adding regular dairy milk will add carbs due to the naturally occurring sugars (lactose). For a keto-friendly option, use unsweetened almond milk, coconut milk, or a small amount of heavy cream.

Are all herbal teas carb-free?

Most herbal infusions are low-carb or carb-free, but it's important to check the ingredients list. Some blends contain dried fruit, which can add a small amount of sugar and carbs.

What's the best tea for a keto diet?

Unsweetened black, green, white, and herbal teas (like chamomile or peppermint) are all excellent options for a keto diet, as they are naturally carb-free.

Do bottled iced teas have carbs?

Yes, most store-bought bottled iced teas are sweetened with sugar and contain high amounts of carbohydrates. To stay carb-free, it's best to brew your own iced tea at home.

Does oolong tea have carbs?

No, plain brewed oolong tea has a negligible carbohydrate count, typically around 0.15g per 100g, making it a very low-carb choice.

What sweeteners can I use to keep my tea carb-free?

To sweeten your tea without adding carbs, use non-caloric sugar substitutes such as stevia, erythritol, or monk fruit.