Tea is one of the most popular beverages in the world, enjoyed for its soothing warmth, refreshing taste, and potential health benefits. But if you’re watching your calorie intake, you might wonder: How many calories are in a cup of tea?
The answer depends on the type of tea and what you add to it. In this comprehensive guide, we’ll break down the calorie content of different teas, discuss how additives like milk and sugar affect the count, and explore whether tea can help with weight loss.
Calories in Plain Tea (No Additives)
Plain tea—whether black, green, white, or herbal—contains almost zero calories when consumed without any sweeteners or milk. Here’s a quick breakdown:
- Black Tea: ~2 calories per cup
- Green Tea: ~2 calories per cup
- White Tea: ~2 calories per cup
- Herbal Tea (e.g., chamomile, peppermint): 0-2 calories per cup
- Oolong Tea: ~2 calories per cup
Since tea is primarily water infused with tea leaves, its calorie content is negligible. However, the moment you add milk, sugar, honey, or other flavorings, the calorie count increases.
Calories in Tea with Milk
Adding milk to tea is common in many cultures, especially in beverages like chai, English breakfast tea, or café-style lattes. The calorie content depends on the type and amount of milk used:
- Whole Milk (1 tbsp): ~9 calories
- Skim Milk (1 tbsp): ~5 calories
- Almond Milk (1 tbsp): ~3 calories
- Oat Milk (1 tbsp): ~7 calories
- Soy Milk (1 tbsp): ~5 calories
A standard cup of tea with 2 tablespoons of whole milk would have around 18 extra calories, while skim milk would add about 10 calories.
Example: Calories in Popular Milk Teas
- Masala Chai (with whole milk & sugar): ~120-150 calories per cup
- English Breakfast Tea (with milk & sugar): ~50-70 calories per cup
- Tea Latte (with steamed milk): ~100-200 calories per cup
Calories in Tea with Sugar or Sweeteners
Sugar is the biggest contributor to calories in sweetened tea. Here’s how different sweeteners affect the calorie count:
- White Sugar (1 tsp): ~16 calories
- Honey (1 tsp): ~21 calories
- Artificial Sweeteners (e.g., Stevia, Splenda): 0 calories
If you add 2 teaspoons of sugar to your tea, you’re consuming an extra 32 calories. Combine that with milk, and a simple cup of tea can quickly add up to 50-100 calories.
Does Tea Help with Weight Loss?
Many studies suggest that certain teas, especially green tea and oolong tea, may support weight loss due to their metabolism-boosting properties. Here’s how:
- Green Tea & Catechins: Contains EGCG, a compound that may enhance fat burning.
- Oolong Tea: May help increase fat oxidation.
- Black Tea: Supports gut health, which may influence weight management.
- Herbal Teas (Peppermint, Ginger): Can aid digestion and reduce bloating.
However, adding too much sugar or cream can negate these benefits. For weight loss, it’s best to drink tea plain or with minimal additives.
Low-Calorie Tea Options
If you love flavored tea but want to keep calories low, try these options:
- Iced Unsweetened Tea: 0-5 calories
- Lemon Tea (without sugar): ~5 calories
- Ginger Tea (no sweetener): ~2 calories
- Cinnamon Tea (natural spice flavor): ~5 calories
Conclusion: How Many Calories Are Really in Your Tea?
Plain tea is nearly calorie-free, but additives like milk, sugar, and syrups can turn it into a higher-calorie drink. Here’s a quick summary:
| Tea Type | Calories (Plain) | Calories (With Milk & Sugar) |
|---|---|---|
| Black Tea | 2 | 50-70 |
| Green Tea | 2 | 30-50 |
| Herbal Tea | 0-2 | 20-40 |
| Chai Tea | 2 | 120-150 |
Final Tips for Low-Calorie Tea Drinking
- Opt for unsweetened tea whenever possible.
- Use low-calorie sweeteners like stevia if needed.
- Choose skim or plant-based milk to reduce calories.
- Enjoy herbal teas for natural flavor without added sugars.
By being mindful of what you add to your tea, you can enjoy this healthy beverage without worrying about excess calories.
