Which Tea is Best for Keto? A Guide to Low-Carb Sips

October 28, 2025 •

4 min read

Recent studies suggest that unsweetened teas, such as green and black varieties, contain negligible carbohydrates, making them ideal for the ketogenic diet. Navigating the world of low-carb drinks is crucial for maintaining ketosis, and understanding which tea is best for keto can provide both flavor and health benefits.

Quick Summary

Pure, unsweetened teas like green, black, and herbal infusions are perfectly compatible with a ketogenic diet. The key is to avoid high-carb additions like sugar, honey, and sweetened milks, opting instead for keto-approved sweeteners and high-fat additions like heavy cream or MCT oil.

Key Points

Pure Teas are Keto-Friendly: Green, black, white, and oolong teas are naturally low in carbohydrates and suitable for a ketogenic diet when unsweetened.
Green Tea is a Top Choice: It contains powerful antioxidants and has been shown to boost metabolism and aid in fat-burning, which complements the goals of a keto diet.
Avoid Sugary Additions: The main threat to ketosis from tea comes from added sugars, honey, sweetened creamers, and most store-bought bottled varieties.
Embrace Herbal Teas: Carb-free herbal infusions like peppermint, chamomile, ginger, and hibiscus offer flavor variety and specific health benefits without affecting ketosis.
Use Keto Add-ins Wisely: Sweeten with monk fruit or stevia, and add healthy fats like heavy cream, MCT oil, or coconut oil to stay on track.
Steer Clear of High-Carb Blends: Be cautious with tea blends that contain dried fruits or other sugary ingredients, and avoid high-carb beverages like bubble tea.

Keto-Friendly Teas: Your Low-Carb Choices

For those following a ketogenic diet, finding flavorful, low-carb beverage options beyond water can be a challenge. Fortunately, most pure, unsweetened teas are an excellent choice, containing virtually no carbohydrates. From invigorating black tea to antioxidant-rich green tea, there's a wide variety to keep you hydrated and satisfied while in ketosis.

Green Tea: A Metabolic Powerhouse

Green tea is consistently hailed as one of the best teas for a keto diet, and for good reason. It's loaded with powerful antioxidants, particularly EGCG (epigallocatechin gallate), which is known to boost metabolism and promote fat burning. For keto dieters focused on maximizing fat loss, green tea offers a significant advantage. A cup of unsweetened green tea contains less than 1 gram of net carbs, making it a safe daily beverage. You can enjoy it hot, as an iced tea, or even as a bulletproof matcha, blended with healthy fats like MCT oil or coconut oil for sustained energy.

Black Tea: Bold Flavor, Low Carbs

For a stronger, more robust flavor profile, black tea is an excellent keto-friendly option. Like green tea, black tea is naturally very low in carbohydrates, typically less than 1 gram per cup. Its higher caffeine content can provide a metabolic boost and help keep energy levels up throughout the day, which can be particularly helpful during the initial adjustment phase of the keto diet. Just be sure to avoid traditional, sugary additives and opt for keto-approved milk alternatives like unsweetened almond milk or a splash of heavy cream.

Herbal Teas: The Carb-Free Wonders

Herbal teas, or tisanes, are infusions made from dried flowers, leaves, and herbs rather than the Camellia sinensis plant. Most herbal varieties are naturally carb-free and offer a range of unique benefits and flavors.

Peppermint Tea: Excellent for soothing digestion and easing stomach discomfort.
Chamomile Tea: A perfect calming beverage for winding down in the evening without affecting ketosis.
Ginger Tea: Can support digestive health and offers a warming, spicy flavor.
Hibiscus Tea: Offers a tart, fruity taste and is rich in vitamin C, making it a refreshing iced tea option.

It is important to read the labels on pre-packaged herbal tea blends, as some may contain dried fruit pieces or added sugars that can increase the carb count.

Oolong and White Tea

Oolong tea, a partially fermented tea, strikes a balance between green and black tea in both flavor and fermentation. It is known for its ability to aid in fat metabolism and is a delightful, low-carb addition to any keto routine. White tea, made from young, minimally processed leaves, offers a delicate flavor with the lowest caffeine content of the true teas and is also perfectly keto-friendly.

Comparison of Popular Keto-Friendly Teas


Feature	Green Tea	Black Tea	Herbal Tea	Matcha (Green Tea Powder)	Oolong Tea
Carb Count (per cup)	Negligible (<1g)	Negligible (<1g)	Negligible (pure)	Zero net carbs	Negligible (<1g)
Key Benefit	Boosts metabolism and fat-burning	High in antioxidants; energy boost	Wide variety of flavors; soothing options	Concentrated antioxidants and energy	Supports fat metabolism
Caffeine Level	Moderate	High	None (most varieties)	Very high (concentrated)	Moderate
Best For	Weight loss support	Morning energy	Relaxation; hydration	Sustained energy; focus	Balancing flavor and benefits
Additives	Keto sweeteners, MCT oil	Heavy cream, unsweetened nut milk	Lemon, cinnamon, ginger	Heavy cream, coconut oil	Keto sweeteners, MCT oil

Tips for Enjoying Tea on a Keto Diet

Brew your own: Making your tea at home from loose leaves or pure tea bags gives you full control over the ingredients. Avoid pre-made, bottled teas and instant mixes, which are often loaded with sugar.
Watch the additions: A plain cup of tea is almost carb-free, but additions are where the carbs can sneak in. Say no to sugar, honey, and condensed milk.
Choose keto sweeteners: If you prefer a sweet cup, use keto-approved options like stevia, erythritol, or monk fruit.
Add healthy fats: For a rich, creamy texture, add heavy whipping cream or a teaspoon of MCT oil. This can also help boost your fat macros.
Spice it up: Enhance the flavor with keto-friendly spices like cinnamon, ginger, or a splash of sugar-free vanilla extract.

Potential Pitfalls to Avoid

Bubble Tea: This beverage is a major no-go on keto due to its high sugar content and carbohydrate-rich tapioca pearls.
Sweetened Chai Lattes: Traditional chai recipes are made with sugary milk, making them incompatible with ketosis. You can create a keto-friendly version with unsweetened almond milk and a keto sweetener.
Dried Fruit Teas: While many herbal teas are fine, some blends contain large pieces of candied or dried fruit, which can significantly increase the carb count. Always check the ingredients list.
Flavored Bottled Teas: Most commercial iced teas are sweetened and contain too many carbs for a ketogenic diet.

Conclusion

Ultimately, the best tea for keto is any pure, unsweetened variety that you enjoy, prepared with keto-friendly additions. Green tea stands out for its metabolism-boosting benefits, while black tea offers a classic energy kick, and herbal teas provide carb-free variety and calming properties. The key is to remain diligent about avoiding hidden sugars and high-carb additives that could undermine your dietary goals. By choosing the right tea and customizing it with keto-approved ingredients, you can enjoy a wide array of delicious beverages that support your journey to ketosis and better health.

Enjoying the Benefits

Incorporating tea into your keto diet can do more than just help with hydration. The antioxidants in green and black teas offer protective benefits, while the various herbal teas can aid in everything from digestion to relaxation. A simple, pure cup of tea is a small but powerful tool for staying on track with your low-carb lifestyle.

Frequently Asked Questions

No, you should avoid drinking sweetened tea on a keto diet. The high sugar content in standard sweetened teas, whether from sugar, honey, or syrup, contains too many carbohydrates and will likely knock you out of ketosis.

Yes, both black tea and green tea are excellent for keto as they are naturally low-carb. Green tea is often praised for its metabolism-boosting EGCG, while black tea offers a robust flavor and a stronger caffeine kick.

For a keto-friendly sweet tea, use zero-carb sweeteners like stevia, erythritol, or monk fruit. These are natural, have no calories, and will not impact your blood sugar or ketosis.

Avoid adding regular dairy milk, as it contains higher carbs from lactose. Instead, use unsweetened almond milk, coconut milk, or a small amount of heavy whipping cream, which is high in fat and low in carbs.

Most pure herbal teas are safe, including peppermint, chamomile, hibiscus, and ginger. Just check the label for any added sugars or high-carb dried fruit pieces, which can be found in some blends.

A 'bulletproof' tea is made by blending tea (like matcha or black tea) with healthy fats such as MCT oil, coconut oil, or grass-fed butter. It is keto-friendly and provides sustained energy from fats.

Kombucha's compatibility with keto depends on its carbohydrate content, which can vary. While some brands offer low-carb options, many contain added sugars. Always check the nutrition label carefully to ensure it fits your daily carb allowance.