Which teas have zero calories? Your Guide to Calorie-Free Hydration

November 16, 2025 •

4 min read

According to Healthline, plain brewed tea contains a negligible amount of calories, often fewer than two per cup. So, which teas have zero calories once brewed, and how can you enjoy them without adding any? The answer lies in both the type of tea and what you add to it, offering a flavorful path to calorie-free hydration.

Quick Summary

This guide outlines the specific types of tea and herbal infusions that are naturally free of calories, including black, green, white, and rooibos. It explains how certain ingredients can increase the calorie count and provides a comprehensive comparison to help you choose the best options for your diet.

Key Points

Plain Tea is Calorie-Free: When brewed without any additives, both true teas and herbal infusions contain virtually no calories.
Avoid Added Sugars: Sweeteners like sugar, honey, and flavored syrups are the primary source of calories in tea. Opt for zero-calorie alternatives like stevia instead.
Choose Plain Over Creamy: Milk and high-fat creamers add significant calories. Stick to plain tea for a zero-calorie option.
Variety of Zero-Calorie Options: The list includes true teas (green, black, white, oolong) and many herbal teas (hibiscus, rooibos, chamomile, peppermint).
Read the Label: Be aware of pre-packaged teas, as many sweetened or flavored varieties contain hidden calories. Always check the nutrition facts.
Flavor Naturally: Add zero-calorie flavor enhancers like a squeeze of lemon, a sprig of mint, or a slice of ginger to your brew.
Beware of Extras: Toppings and add-ins like tapioca pearls can transform a low-calorie drink into a high-calorie one.

The Core Principle: Plain Tea Is Calorie-Free

The fundamental rule for enjoying a zero-calorie tea is simple: drink it plain. Teas are brewed from the leaves and buds of the Camellia sinensis plant (for true teas) or various herbs and botanicals (for herbal teas). In their unprocessed state, these ingredients contain only trace amounts of carbohydrates, leading to a negligible calorie count that is widely considered zero. The moment you add milk, sugar, honey, or syrups, the calorie count increases significantly.

True Teas with No Calories

True teas are all derived from the same plant, Camellia sinensis, but differ based on their processing. All are excellent choices when consumed without additives.

Green Tea: Minimally processed and a potent source of antioxidants. A cup of plain green tea is virtually calorie-free and can boost metabolism.
Black Tea: Fully oxidized, giving it a richer flavor. Like green tea, plain black tea has a negligible calorie count and is packed with beneficial polyphenols.
White Tea: The least processed of the true teas, made from young, un-opened tea leaves. It contains the highest levels of antioxidants and is a great zero-calorie option.
Oolong Tea: A semi-oxidized tea that falls between green and black tea. It offers a complex flavor profile while remaining calorie-free when plain.
Pu-erh Tea: A fermented tea known for its probiotic properties. Plain pu-erh is also a zero-calorie choice for aiding digestion.

Herbal Teas (Tisanes) with Zero Calories

Herbal teas are infusions made from fruits, flowers, herbs, or spices. Since they are not from the Camellia sinensis plant, they are technically not 'tea' but are consumed in the same manner. Many are naturally calorie-free and provide a wide range of flavors without sweeteners.

Hibiscus Tea: Known for its tart, cranberry-like flavor and vibrant red color. Hibiscus tea is a refreshing zero-calorie, caffeine-free beverage rich in antioxidants.
Chamomile Tea: Made from dried chamomile flowers, this tea is naturally caffeine-free and has a mild, calming flavor.
Peppermint Tea: This infusion offers a refreshing, cool flavor and can aid digestion. It contains no calories and is naturally caffeine-free.
Rooibos Tea: Also known as red bush tea, rooibos is naturally sweet and nutty. It is caffeine-free and has zero calories, making it a popular choice for all-day sipping.
Ginger Tea: A spicy, soothing beverage made from ginger root. It has zero calories on its own and can help with digestion and inflammation.
Dandelion Tea: Made from the roots and leaves of the dandelion plant, this tea can act as a natural diuretic and contains zero calories.

Comparison of Calorie-Free Tea Options


Tea Type	Source	Caffeine	Flavor Profile	Best For	Considerations
Green Tea	Camellia sinensis	Yes	Grassy, vegetal	Metabolism boost, antioxidants	Brew carefully to avoid bitterness
Black Tea	Camellia sinensis	Yes	Robust, malty	Energy, focus	Can be bitter if over-steeped
White Tea	Camellia sinensis	Yes	Light, delicate, floral	Antioxidant properties	Least processed, mild flavor
Hibiscus Tea	Hibiscus flowers	No	Tart, fruity, floral	Hydration, antioxidants	Can be enjoyed hot or iced
Rooibos Tea	Aspalathus linearis	No	Sweet, nutty, earthy	Anytime drinking	Naturally sweet, no bitterness
Peppermint Tea	Peppermint leaves	No	Cool, minty, refreshing	Digestion, soothing	Perfect for after meals
Chamomile Tea	Chamomile flowers	No	Mild, apple-like	Relaxation, sleep aid	Great evening drink

The Pitfalls of Calorie-Adding Ingredients

While the base of many teas is calorie-free, the most common way to introduce calories is through additives. Being mindful of these can ensure your beverage remains a healthy, zero-calorie option. For instance, just a tablespoon of milk and sugar can add over 50 calories to a cup of tea.

Sweeteners: Sugar, honey, agave, and flavored syrups are all major sources of calories. Consider zero-calorie alternatives like Stevia or monk fruit, or learn to enjoy the natural flavor.
Milk and Creamers: Dairy and non-dairy creamers add fat and sugar. A splash of whole milk can quickly turn a zero-calorie drink into a 30-40 calorie one.
Bubble Tea Toppings: Toppings like tapioca pearls in bubble tea can add hundreds of calories, making a drink that started as a low-calorie tea into a high-calorie dessert.

Conclusion

For those seeking a truly calorie-free beverage, plain brewed tea is a perfect choice. The vast world of tea offers an array of options, from the robust flavors of black and oolong to the delicate notes of white and the soothing qualities of herbal infusions like chamomile and peppermint. By opting for these teas and avoiding added sugars and milks, you can enjoy a wide variety of delicious and healthy drinks that will not impact your daily calorie intake. Whether you prefer a hot cup to relax or an iced one to refresh, the key is to keep it pure and simple. Explore the natural richness of teas and discover your new favorite zero-calorie brew.

[Authoritative Outbound Link]: Does Tea Contain Calories? All You Need to Know - Healthline

Frequently Asked Questions

Plain green tea is virtually calorie-free, containing a negligible amount. The calorie count only increases if sweeteners or other additives are introduced.

Most herbal teas, or tisanes, are made from leaves, flowers, or roots and are naturally calorie-free. This includes popular options like hibiscus, peppermint, and chamomile.

To sweeten your tea without calories, use natural zero-calorie sweeteners like Stevia or monk fruit. Alternatively, adding a squeeze of fresh lemon can enhance the flavor without adding calories.

Yes, adding milk or creamers significantly increases the calorie count of your tea. A single tablespoon of milk and sugar can add over 50 calories.

Plain iced teas, whether brewed from true tea leaves or herbs and served over ice, are zero calories. The calorie count rises only with the addition of sugar or syrups.

Chamomile tea is an excellent zero-calorie choice for evening relaxation. It is naturally caffeine-free and known for its calming properties.

Always check the nutrition label on the packaging of any pre-packaged tea. Many bottled teas contain added sugars and sweeteners that can make their calorie count very high.