You’ve probably heard that tea is a zero-calorie drink. And for the most part, that’s true! A plain cup of tea has very few calories. But add milk, sugar or flavourings, and the numbers can change.
It’s easy to enjoy your daily cuppa without thinking much about what goes into it. But even small additions can change the calorie count. In this guide, we’ll look at the calories in different types of tea, clear up a few common myths and share simple ways to keep your brew light and flavourful.
Does tea have calories?
Let’s start with the basics. Plain tea has very few calories, with most of them coming from what you add to your cup rather than the tea leaves themselves. A cup brewed with water usually contains fewer than five calories.
A regular cup of black tea, for example, has around two calories. That’s hardly anything compared with a soft drink or fruit juice. Add a teaspoon of sugar, which has around 16 calories, or some milk, and the total starts to climb.
Even flavoured blends can contain small amounts of natural sugar. So, if you’re keeping an eye on your calorie intake, it helps to know what’s going into your cup. The good news? You can still enjoy tea just the way you like it.
How many calories are in different types of tea?
Calories in a cup of black tea
Black tea is known for its bold taste and deep colour. Enjoyed plain, it gives you plenty of flavour with very few calories. A cup brewed with water usually contains fewer than five.
The calorie count goes up when you add milk or sugar. A teaspoon of sugar adds around 16 calories, while full cream milk can add around 20 calories, depending on how much you use. If you like your tea milky but want a lighter brew, try using less milk or choosing a lower-fat option.
Black tea also contains antioxidants. So, you can enjoy its rich flavour while keeping your cup simple.
Calories in a cup of green tea
Green tea is light, refreshing and naturally low in calories. A cup brewed with water usually contains fewer than five calories. Varieties such as Mao Feng and Chun Mee are just as light.
Flavoured green teas can vary, so it’s worth checking the ingredients if you’re watching your intake. Brewing your tea at home also makes it easier to keep track of what goes into your cup.
Green tea contains antioxidants called catechins. Enjoy it plain to keep the calorie count low and let its natural flavour shine.
Calories in a cup of herbal tea
Herbal teas, also known as tisanes, are made with ingredients such as leaves, roots, flowers, fruits, and herbs. They don’t come from the traditional tea plant. Instead, you make them by steeping these ingredients in hot or cold water.
The flavours can be wonderfully varied. Chamomile has a soft floral taste, while rhubarb and ginger bring a tart, warming note. A plain cup brewed with water usually contains around zero to three calories.
Many herbal infusions are flavourful enough on their own, so there’s often no need to add sugar. Just brew, pour and enjoy.
Calories in a cup of chai tea
Chai tea combines black Assam tea with warming spices such as cinnamon, cardamom, and ginger.
Brewed with water, chai has very few calories. Make it with milk and sugar, though, and a cup can easily reach around 150 calories. For a lighter version, try using low-fat milk and reducing the sugar. The spices bring plenty of flavour all on their own.
Calories in a cup of white tea
White tea is light, delicate and gently sweet. It’s made from young tea buds and leaves, which undergo minimal processing.
A plain cup usually contains around two to three calories. Its naturally delicate flavour means you may not feel the need to add milk or sugar, keeping your cup light and simple.
Calories in a cup of oolong tea
Oolong tea sits somewhere between black and green tea. It can taste floral, fruity or smooth, depending on how it’s made. This traditional Chinese tea is partially oxidised, which helps shape its colour and flavour.
A plain cup brewed with water usually contains around two to four calories. Its flavour is lovely on its own, so you can enjoy it without adding milk or sugar.
Calories in a cup of iced tea
Iced tea is a refreshing way to enjoy black, green or herbal tea, especially when you fancy something chilled.
When you make it with tea and water, it stays very low in calories. Add syrups, sweeteners or other extras, and the count can rise. For a fresh burst of flavour without much added, try a squeeze of lemon or a few mint leaves.
Calories in a cup of matcha tea
Matcha is a finely ground Japanese green tea made from shade-grown leaves. It has a rich green colour and a distinctive earthy flavour.
Unlike regular tea, matcha is whisked into water, so you consume the whole leaf rather than just the infusion. A standard serving mixed with water contains fewer than five calories.
As with other teas, milk and sweeteners can increase the calorie count. Enjoy it plain to keep things simple, or add your favourite extras if that’s how you like it.
Calories in a cup of rooibos tea
Rooibos is a caffeine-free herbal tea from South Africa. Its flavour is earthy and nutty, with a gentle natural sweetness.
A plain cup contains very few calories and tastes lovely on its own. It also pairs well with milk, as in teapigs honeybush and rooibos teabags. Just remember that adding milk or sweeteners will increase the total.
How many calories are in a cup of tea?
A standard cup of plain tea contains around two calories. What you add can make a bigger difference. A teaspoon of sugar adds around 16 to 20 calories, while honey can add around 64 calories, depending on the amount.
Milk also adds calories. For example, 125 ml of whole milk contains around 55 calories. Café-style teas can contain more, especially when they include syrups, honey or flavoured creams. A chai latte from a well-known coffee chain, for instance, can contain around 184 calories per cup.
So, if you’re curious about the calories in your cuppa, it’s worth looking at the whole drink, not just the tea itself.
Tips and tricks to reduce your tea’s calorie count
A few small changes can help keep your tea light without taking away the flavour.
Enjoy tea in its pure form
The easiest way to keep calories low is to enjoy your tea without milk, sugar or syrups. Plain brewed tea has very few calories and plenty of natural flavour.
Try a lighter sweetener
If you like your tea sweet, try using less sugar or honey. You could also choose a low-calorie sweetener, such as stevia, if that suits your taste.
Keep an eye on portions
A little milk or sugar can go a long way. Try adjusting how much you add and see what works for you.
Choose a lighter milk
If you love a creamy cup, lower-fat milk or a suitable plant-based option may help reduce the calories. The amount you use still makes a difference.
Brew at home
Café drinks can include syrups, creams and other extras. Making tea at home lets you choose exactly what goes into your cup.
Conclusion
Tea can be a very low-calorie drink, especially when you enjoy it plain. Whether you prefer a simple green tea, a bold black tea or a spiced chai, the biggest difference often comes down to what you add.
You don’t have to change the way you enjoy your tea completely. Just be mindful of the milk, sugar and flavourings you use. A few small tweaks can help you keep your cuppa light while still making it your own.
FAQs on tea calories
How many calories are in plain tea?
Plain brewed tea, whether it’s black, green, white, oolong, rooibos or herbal, usually contains fewer than five calories per cup. The calorie count can increase when you add milk, sugar or syrups.
How many calories are in a cup of tea with sugar and milk?
It depends on how much you add. A teaspoon of sugar and 125 ml of whole milk can bring a regular cup to around 70 to 75 calories.
Why is milk tea higher in calories?
Milk adds calories through its fat, protein and carbohydrates. The total depends on the type of milk and how much you pour in. Full cream milk generally contains more calories than skim milk.
Does green tea have calories?
Yes, but very few. A cup of green tea brewed with water usually contains fewer than five calories. Milk and sweeteners add to the total.
Which tea has the fewest calories?
Most plain teas are very low in calories. Black, green, white, oolong, rooibos and herbal teas usually contain fewer than five calories per cup when brewed with water.
Does herbal tea have calories?
A plain herbal infusion brewed with water usually contains around zero to three calories per cup. Adding milk, sugar or other ingredients can increase the count.
Is rooibos tea low in calories?
Yes. Plain rooibos tea contains very few calories. Milk or sweeteners will add to the total.
How can you make tea with fewer calories?
Try drinking your tea plain, using less sugar or milk, or choosing a lower-calorie option. Brewing at home also gives you more control over what goes into your cup.
Do flavoured teas have more calories than plain tea?
Not necessarily. Flavoured tea brewed with water can still be very low in calories. Check the ingredients, as added sugar or other ingredients may change the total.
Which is lower in calories, black tea or green tea?
There’s very little difference. Both usually contain fewer than five calories per cup when brewed with water. What you add to your tea has a much bigger impact.
