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Tea is one of the world’s most widely enjoyed beverages, with two-thirds of the global population drinking it regularly.
Made from the Camellia sinensis plant, tea has been appreciated for centuries thanks to its distinctive taste, minimal processing, and potential health benefits.
While freshly brewed tea contains barely any calories, many pre-packaged or flavoured tea shop varieties — often combined with milk and sugar — can significantly increase your calorie intake.
This article explores how many calories different types of tea contain and offers practical tips to help you enjoy tea while keeping it low in calories.
Plain Tea Is Naturally Low in Calories
Traditional tea is created by steeping tea leaves, stems, or buds of the Camellia sinensis plant in hot water. This method, known for its simplicity and minimal processing, produces an aromatic drink with very low calories.
Because these parts of the plant contain negligible carbohydrates, a freshly brewed 240ml cup of plain tea usually contains just 2 calories — practically nothing.
This makes plain tea one of the best low calorie options to replace high-calorie drinks like sugar tea or soft drinks.
Besides its low energy content, tea also contains caffeine and polyphenol antioxidants, which may offer additional benefits such as supporting weight loss, heart health, and even cognitive function.
Summary:
Thanks to its simple preparation and minimal processing, plain tea offers around 2 calories per cup — making it a smart and satisfying low-calorie choice.
Calorie Counts in Different Types of Tea
While the base tea itself is nearly calorie-free, additives such as sugar, condensed milk, syrups, or flavoured powders can add up. Here’s a closer look at how different types of tea stack up in terms of calories.
Green, Black, Oolong, and White Teas
These traditional teas come from the Camellia sinensis plant and differ based on their level of oxidation — a process that refers to how long the leaves are exposed to oxygen.
- Green tea is the least oxidised.
- Oolong tea is partially oxidised.
- Black tea is fully oxidised.
- White tea, lightly processed, is considered a variation of green tea.
When brewed with just boiling water and without sweeteners, these teas offer a negligible calorie count — roughly 2–3 calories per 240ml serving.
However, adding just 1 teaspoon (4g) of sugar results in an additional 16 calories. A tablespoon (21g) of honey adds 64 calories.
Herbal Teas
Unlike traditional teas, herbal teas are brewed from a variety of herbs, dried fruit, roots, or flowers — not the tea plant.
Popular types include chamomile, peppermint, rooibos, lavender, and hibiscus. These are often consumed for their natural properties and high levels of antioxidants and vitamins.
Most herbal teas have no more than trace calories — especially when consumed plain — though calorie counts can rise if you add sweeteners or dairy.
Milk Tea
Milk tea is made with a 1:1 ratio of tea to milk, often using full cream milk and sweeteners like sugar or honey for flavour.
An 8-ounce (240ml) serving made with 120ml of full cream milk contributes about 75 calories from the milk alone. Switching to skimmed milk brings that down to around 42 calories.
To maintain a low calorie count, consider using unsweetened almond, soy, or oat milk — all popular milk alternatives with fewer calories.
Tea Lattes
Tea lattes are milk-forward drinks with a 1:3 tea-to-milk ratio. These are commonly found in cafés and frequently include syrups or spices.
The calorie count can vary depending on portion sizes and ingredients. For instance, a 355ml London Fog Tea Latte from a well-known coffee chain delivers 140 calories due to the use of milk and vanilla syrup.
Bubble Tea
Also known as boba tea, bubble tea is a high-calorie item typically made with black tea, sugar, syrup, sweetened condensed milk, and tapioca pearls.
Just 30ml of condensed milk contains around 122 calories. A full 480ml cup of bubble tea — with extras like fruit jelly or pudding — can easily total between 200 and 450 calories.
Iced and Sweet Teas
Both made from black tea, iced tea is served chilled and may be flavoured with lemon or mint, while sweet tea is commonly found in Southern U.S. culture and includes added sugar.
If unsweetened, iced tea contains virtually no calories. Sweet tea, however, can vary greatly depending on the amount of sugar added.
Always check the product label. Some commercial iced teas are sweetened by default — for example:
- 475ml Snapple Lemon Tea: 150 calories
- AriZona Lemon Iced Tea (same size): 140 calories
Thai Tea
Thai tea, often served hot or cold, combines strong black tea with sugar and sweetened condensed milk, then topped with coconut milk or whole milk.
One 240ml serving delivers roughly 160 calories due to the dense, sweet ingredients.
Chai Tea
Also called masala chai, this Indian spiced tea includes a mixture of black tea, spices like cardamom and ginger, sugar, and full cream or heavy cream.
Some recipes use milk as the brewing base instead of water, raising the calorie count even more. A 480ml Chai Latte made with reduced fat milk can contain about 240 calories.
Summary:
Depending on the preparation, calorie content of teas can range from nearly zero to over 450 calories. It all depends on what you add — and how much.
How to Reduce the Calories in Your Tea
Here are several ways to enjoy your favourite tea while keeping it light on calories:
- Avoid sugary ingredients: Skip sugar, honey, syrups, and condensed milk. If you prefer sweetness, use zero-calorie sweeteners.
- Use low-fat or skimmed milk: Swapping out full cream or heavy cream with lighter options reduces your tea’s energy load.
- Opt for milk substitutes: Unsweetened almond, oat, or soy milk often contain fewer calories than dairy milk or coconut cream.
- Be cautious with ready-made teas: Bottled teas and takeaway items often contain hidden sugars. Choose fresh, homemade brews whenever possible.
Summary:
Controlling what goes into your cup is key. Brew your own tea at home, use low-calorie swaps, and keep added sugars to a minimum for a healthier experience.
Final Thoughts
Pure teas like green, white, oolong, and black are virtually calorie-free when served on their own — making them excellent daily beverages.
However, depending on your portion sizes and ingredient choices, teas with milk and sugar can transform from low calorie drinks to high-calorie treats.
Understanding the impact of added ingredients gives you control over your intake. Whether it’s herbal, traditional, or milk tea, there are plenty of ways to enjoy it while keeping the calories in check.
