The Calories in Tea and Nutrition Facts

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Tea has very few calories — but adding milk or honey will change the nutrition facts of your favorite warm (or iced!) drink.

Image Credit: Kseniya Ovchinnikova/Moment/GettyImages

While water is the most commonly consumed beverage in the world, tea comes next, according to the Harvard T.H. Chan School of Public Health. And that’s a smart move for many: Tea is full of polyphenols that act as antioxidants, which may help reduce the risk of some diseases.

Along with potential health benefits, some forms of tea serve as a wake-me-up beverage in the morning or during an afternoon energy dip, while herbal and caffeine-free options can be soothing throughout the day.

Keep scrolling to learn about the number of calories, nutrition info and amount of caffeine in popular teas.

Warning

Keep in mind the caffeine in tea can result in unpleasant side effects, including anxiety, problems sleeping and a fast heart rate, according to the U.S. National Library of Medicine. But quitting a daily tea habit — especially cold turkey — might cause headaches, irritability and other withdrawal symptoms.

Calories in Tea and Nutrition Information

Brewing tea is simple: Hot water is poured over the leaves of the Camellia sinensis plant or over dried flowers, roots and leaves (in the case of herbal teas), per Harvard T.H. Chan School of Public Health.

And when it’s steeped on its own without any sweetener or milk, tea is virtually calorie-free. Take a look at the calories and nutritional information for your average 8-ounce cup of regular tea, without anything added to the cup, per the USDA:

  • Calories:​ 2
  • Total Fat:​ 0 g, 0% DV
  • Cholesterol:​ 0 mg, 0% DV
  • Sodium:​ 0 mg, 0% DV
  • Total Carbohydrates:​ 0 g, 0% DV
    • Dietary fiber:​ 0 g, 0% DV
    • Sugar:​ 0 g
    • Added sugar:​ 0 g, 0% DV
  • Protein:​ 0 g, 0% DV
  • Potassium:​ 87.7 mg, 2% DV

Keep scrolling to review the calorie counts and nutrition facts for several common tea brands and varieties.

Green, Black, Oolong and White Teas

That single plant — the Camellia sinensis — can be used to make several different types of tea, such as black tea, green tea, yerba mate, oolong tea and white tea.

These teas are all caffeinated, and can be prepared from tea bags or loose leaves. (Yerba mate is an exception: For this green tea, the leaves are ground into a powder.)

Take a look at the caffeine levels, calories and nutrition facts for all of these types of tea:

  • Black tea:​ The nutrition facts and calories for black tea are listed above. This virtually calorie-free beverage contains about 48 mg of caffeine in 8 oz., per the American Academy of Nutrition and Dietetics.
  • Green tea:​ An 8-oz. cup of green tea has 0 calories, a tiny amount of sodium (1% DV) and small amounts of potassium (1% DV) and phosphorus (5% DV), according to the USDA. Green tea is lower in caffeine than black tea, with 29 mg. in an 8-oz. cup, per the American Academy of Nutrition and Dietetics.
  • Yerba mate:​ This tea has no calories, per the USDA, but note that because it has a bitter taste, sugar is often added. Yerba mate tea has nearly as much caffeine in a cup as coffee, per a frequently cited October 2007 review in the Journal of Food Science.
  • White tea:​ Compared to other types of tea derived from the Camellia sinensis plant, white tea is low in caffeine, per Penn Medicine. This tea is also calorie-free, according to the USDA.
  • Oolong tea:​ This tea is made from leaves that are dried and partially fermented, per the Harvard T.H. Chan School of Public Health. Like white tea, oolong tea does not have any calories, according to the USDA. It has 29 mg. of caffeine per 8-oz. cup, according to the American Academy of Nutrition and Dietetics.

Adding Sugar

For any of these teas, stirring in sugar will change the nutrition facts. Add a one-serving packet (3 g) of sugar to your cup, and the beverage will have 11 calories, 2.8 g (1% DV) of carbohydrates and 2.8 g of sugar (6% DV), per the USDA.

Unlike black, oolong, white, green and yerba mate teas, herbal teas do not come from the Camellia sinensis plant. Instead, they’re made from brewing roots, flowers and leaves of other plants (think: peppermint, chamomile and more), according to the Academy of Nutrition and Dietetics.

Nearly all herbal teas do not contain caffeine.

In ancient times, chamomile tea, which is brewed using the plant’s flowers, was used medicinally, according to the National Center for Complementary and Integrative Health (NCCIH). There are two types of this plant: German chamomile and Roman chamomile, per the NCCIH.

More research is needed into the health effects of chamomile, per the NCCIH. It’s often thought to help with stress and improve sleep, according to Penn Medicine. While there are rarely side effects associated with this tea, an allergic reaction is more common if you have allergies to plants such as ragweed, chrysanthemums, marigolds or daisies, per the NCCIH. As with many herbal teas, there’s a lack of data regarding if chamomile tea is safe to drink during pregnancy or while breastfeeding, per the American Pregnancy Association.

Chamomile can potentially be helpful for people with asthma, per the Ohio State University College of Medicine, but it can also be harmful, per Mount Sinai. Consult your doctor if you have questions or concerns.

Take a look at the calories and nutrition facts for an 8-ounce cup of chamomile tea, according to the USDA:

  • Calories:​ 2
  • Total Fat:​ 0 g, 0% DV
  • Cholesterol:​ 0 mg, 0% DV
  • Sodium:​ 0 mg, 0% DV
  • Total Carbohydrates:​ 0 g, 0% DV
    • Dietary fiber:​ 0 g, 0% DV
    • Sugar:​ 0 g
  • Protein:​ 0 g, 0% DV
  • Iron​: 0.2 mg, 1% DV
  • Calcium​ 4.7 mg, 0% DV
  • Potassium:​ 21.3 mg, 0% DV

Chamomile tea does not have caffeine.

There are many brands of tea available, and tea drinkers often display great loyalty to their brand of choice. Take a look at some of the most popular tea brands out there, including hot and iced tea.

Tetley offers many types of tea — black, green and herbal — with the typical nutrition information as detailed above. Tetley Tea has caffeine, although decaffeinated varieties are also available. They also sell tea bags designed for making iced tea.

Gold Peak makes bottled iced tea, which is available in many different flavors, such as unsweetened, sweet, green tea, raspberry tea and more. Gold Peak is manufactured by Coca-Cola. The nutrition facts vary from one tea flavor to the next.

A bottle of the unsweetened tea, for instance, has zero calories, according to Gold Peak. But an 18.5-ounce bottle of the brand’s Georgia Peach Tea has the following calories and nutrition facts:

  • Calories:​ 170
  • Total Fat:​ 0 g, 0% DV
  • Sodium:​ 30 mg, 1% DV
  • Total Carbohydrates:​ 45 g, 16% DV
    • Total Sugars:​ 45 g
    • Added Sugars:​ 45 g, 90% DV
  • Protein:​ 0 g, 0% DV
  • Caffeine:​ 30 mg

When it comes to tea in the United States, Lipton is one of the most recognized brands available. Along with making black, green and herbal teas — which are available as tea bags and K-Cups — Lipton also makes bottled iced tea and iced tea mix.

A 20-ounce bottle of Lipton Peach Iced Tea has the following calories and nutrition facts, per the USDA:

  • Calories:​ 114
  • Total Fat:​ 0 g, 0% DV
    • Saturated Fat:​ 0 g, 0% DV
    • Trans Fat:​ 0 g
  • Cholesterol:​ 0 mg, 0% DV
  • Sodium:​ 222 mg, 9% DV
  • Total Carbohydrates:​ 30.1 g, 10% DV
    • Dietary Fiber:​ 0 g, 0% DV
    • Total Sugars:​ 29.9 g
    • Added Sugars:​ 0g, 0% DV
  • Protein:​ 0 g, 0% DV

Lipton Unsweetened Iced Tea Mix has zero calories, according to the USDA.

Arizona Good Brew All Natural Sweet Tea

Arizona has several types of iced tea available, including sweet and unsweet varieties. The calories and nutrition facts for an 8-ounce serving of Arizona Good Brew All Natural Sweet Tea are:

  • Calories:​ 70
  • Total Fat:​ 0 g, 0% DV
  • Cholesterol:​ 0 mg, 0% DV
  • Sodium:​ 10 mg, 0% DV
  • Total Carbohydrates:​ 19 g, 6% DV
  • Protein:​ 0 g, 0% DV

Summary

A single serving of most types of regular tea (without any milk or sugar added) has approximately:

  • 2 calories
  • 0 g fat
  • 0 g carbs
  • 0 g sugar
  • 0 g protein
  • 0 to 48 mg caffeine

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