Tea, a water-based infusion of the leaves of the Camellia sinensis plant or various herbs, is one of the world’s most consumed beverages. The simple answer to whether this popular drink contains calories is that plain, brewed tea is virtually a zero-calorie drink. It is the additions made after brewing, such as sugar, milk, flavorings, and syrups, that introduce a caloric load. Understanding the nutritional profile of tea involves separating the simple infusion from the customized drink.
The Calorie Count of Plain Brewed Tea
The brewed infusion itself, whether from traditional tea leaves or herbal sources, contains almost no energy content. An eight-ounce cup of freshly brewed black tea contains barely two calories, an amount considered negligible in a daily diet. This minimal caloric count comes from trace amounts of carbohydrates extracted from the leaves during the steeping process.
This near-zero calorie baseline applies across the major categories of true tea, all derived from the Camellia sinensis plant. Black tea, green tea, oolong tea, and white tea all share this trait when prepared only with water. Herbal infusions, or tisanes, such as peppermint, chamomile, or hibiscus, also contain no measurable calories.
Additives and Sweeteners
The caloric profile of tea changes dramatically the moment any ingredient is added to the cup. Sweeteners are the most significant contributors, quickly transforming a calorie-free drink into a sugar-laden one. A single level teaspoon of granulated white sugar adds approximately 16 calories to the beverage.
Natural liquid sweeteners, which are often denser, can add even more calories per measure. One tablespoon of honey contains roughly 60 to 64 calories, while a tablespoon of agave nectar provides a similar 60 calories. The caloric impact of milk is determined by its fat content and the volume used. A tablespoon of whole dairy milk adds about nine calories, while unsweetened almond milk contributes only four to five calories. Unsweetened soy milk and oat milk fall in a slightly higher range, with about seven to eight calories per tablespoon, due to their protein and carbohydrate content.
Comparing Prepared Tea Drinks
The tea beverages found in coffee shops and grocery stores are the primary exception to the rule that tea is calorie-free. These commercially prepared drinks feature multiple high-calorie ingredients and are often closer to a dessert than a simple cup of tea. Bottled iced teas, for example, are frequently loaded with high-fructose corn syrup or other refined sugars.
These bottled products can easily contain 100 or more calories per serving, with some containing sugar levels similar to those found in soda. Specialty drinks, like a chai latte, blend tea with milk and multiple pumps of sugary syrup, resulting in a 12-ounce serving that can range from 180 to over 300 calories. Bubble tea, or boba, is one of the most calorie-dense tea options, with a standard serving often containing 250 to 500 calories. In boba, the chewy tapioca pearls alone can contribute about 200 calories per serving, combined with a base of condensed milk or non-dairy creamer and sugar syrup.