The question of how many calories are in a cup of tea has a simple answer: virtually none. Tea, in its purest form, is an infusion of leaves or herbs steeped in hot water, and the resulting beverage is essentially a zero-calorie drink. Whether the infusion is a “true tea” derived from the Camellia sinensis plant—such as black, green, white, or oolong tea—or a caffeine-free herbal infusion, the caloric count is negligible. The caloric content of your cup is determined entirely by what you choose to mix into the liquid base.
The Caloric Baseline of Plain Tea
Unadulterated, freshly brewed tea contains only trace amounts of calories, typically less than two calories per standard eight-ounce cup. Calories are derived from the macronutrients of carbohydrates, fats, and proteins, and the process of steeping dried tea leaves releases very little of these into the water. Since tea leaves are predominantly composed of water and fibrous material, the resulting liquid is a hydrating beverage that does not contribute meaningfully to daily calorie intake. This holds true for all varieties of true tea, as well as for herbal teas, which are technically known as tisanes. Plain tea is one of the lowest-calorie beverages available.
How Sweeteners Impact Calorie Count
The moment a sweetener is introduced, the caloric profile of tea shifts drastically, as sugars are pure carbohydrates. A single teaspoon of granulated table sugar adds approximately 16 calories to the cup. Natural liquid sweeteners, like honey, maple syrup, and agave nectar, are slightly denser and typically contribute around 20 to 22 calories per teaspoon. For instance, two teaspoons of honey would add roughly 40 calories from the sweetener alone. In contrast, artificial sweeteners and sugar alcohols contain negligible calories because they are either not metabolized by the body or are used in small quantities.
Caloric Additions from Milk and Creamers
Adding dairy or non-dairy products introduces calories primarily through fat and protein, along with any inherent or added sugars. A small, two-ounce splash of whole milk can add approximately 38 calories to the beverage. Using lower-fat dairy options reduces this impact, with two-ounce splashes of 2% milk or skim milk contributing roughly 30 and 20 calories, respectively.
Non-dairy alternatives exhibit significant variability based on their formulation. Unsweetened almond milk is often the lowest in calories, at around 16 calories per two-ounce serving. However, options like oat milk, especially barista blends, can be higher, contributing close to 36 calories for the same measure. Heavy cream and flavored creamers are the most calorically dense additions, as a two-ounce pour of heavy cream can easily exceed 200 calories due to its high fat content.
The Hidden Calories in Ready to Drink Teas
Commercial, ready-to-drink, and bottled products contain the highest caloric counts associated with tea. These pre-packaged beverages often combine high amounts of added sugars and sometimes creamers, resulting in rapid calorie accumulation. A standard 16.9-fluid-ounce bottle of sweetened iced tea can range from 120 to over 190 calories, with nearly all calories coming from added sugars. For instance, a bottle of sweet iced tea may contain 40 to 50 grams of sugar, equivalent to consuming 10 to 12 teaspoons of table sugar. To accurately determine the calorie load, check the nutrition label, paying close attention to the serving size and the total grams of added sugar.