While plain brewed tea contains virtually no carbohydrates, the moment an addition is made, its nutritional profile can change drastically. The question of whether tea has carbs is complicated by the vast array of sweeteners, milk products, and flavorings people commonly add. For anyone monitoring macronutrient intake, understanding the difference between the base beverage and typical additions is necessary to maintain dietary goals. This difference can transform a zero-carb drink into one high in sugar.
The Carb Content of Plain Brewed Tea
True tea, derived solely from the Camellia sinensis plant, offers a negligible carbohydrate count when brewed only with hot water. Varieties like black, green, white, and oolong tea typically contain 0 to 1 gram of total carbohydrates per eight-ounce serving. This minuscule amount is derived from trace compounds extracted during steeping. For dietary tracking purposes, unsweetened brewed tea is considered a zero-carbohydrate beverage.
Herbal infusions, often called tisanes, show slight variation in carb content depending on the botanical material used. Fruit-based or root-based herbal teas may contain trace amounts of naturally occurring sugars. However, when prepared unsweetened, most common herbal teas like peppermint or chamomile are practically carb-free. Steeping the leaves in water transfers minimal macronutrients, keeping the overall carb count low.
How Additions Change the Nutritional Profile
The primary source of carbohydrates in tea comes from various sweeteners. A single teaspoon of granulated sugar contributes approximately four grams of carbohydrates. Natural liquid sweeteners like honey or maple syrup can be even higher. One teaspoon of honey contains around 5.8 grams of carbs, and maple syrup adds about 4.5 grams per teaspoon. Adding just two teaspoons of these sweeteners instantly adds 8 to 12 grams of pure sugar carbohydrates.
Dairy and dairy alternatives also introduce carbohydrates, primarily as natural milk sugars. An eight-ounce cup of cow’s milk contains about 12 grams of carbohydrates due to lactose. Among plant-based options, unsweetened almond milk is a low-carb choice (less than one gram per cup). However, alternatives like oat milk are significantly higher, sometimes adding 16 or more grams of carbs per serving. Ready-to-drink bottled iced teas are a major source of hidden carbs, as they are pre-sweetened, often containing 25 to 30 grams of sugar and total carbohydrates per bottle.
Navigating Tea While Low-Carb or Fasting
The minimal carbohydrate content of plain brewed tea makes it suitable for low-carb diets, such as Ketogenic or Paleo, and for intermittent fasting (IF). Plain black, green, or herbal tea can be consumed freely without impacting daily macronutrient limits. For those practicing IF, unsweetened tea is accepted as a non-caloric beverage that does not break a fasting state.
Maintaining low-carb status requires careful selection of additions. Instead of high-carb options like oat milk or traditional dairy, heavy cream or unsweetened almond milk can be used to add richness while keeping the carbohydrate count minimal. Avoiding all caloric sweeteners, including honey and maple syrup, is necessary to keep the beverage suitable for both low-carb eating and maintaining a fasted state.