How Many Calories in a Cup of Tea ?

Written by Alice Peters

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Posted on September 25 2024

Tea is one of the most consumed beverages worldwide, loved for its rich flavours and numerous health benefits. Whether you prefer it hot or iced, tea is a go-to drink for many. But if you're watching your calorie intake, you might wonder how many calories are in your cup of tea. Well, the answer depends largely on how you take your tea — plain, with milk, sugar, or other add-ins. Let’s break it down!

 

Calories in Plain Tea:

 

If you drink your tea plain — whether it’s black, green, oolong, or white tea — the calorie count is virtually zero. Pure tea made from the leaves of the Camellia sinensis plant is naturally calorie-free. Here’s a quick look at common types of tea:

  • Black Tea (without additives): 0 calories
  • Green Tea: 0 calories
  • Oolong Tea: 0 calories
  • Herbal Tea (like chamomile or peppermint): 0 calories

Drinking plain tea is an excellent low-calorie option, especially if you're trying to cut back on calories while staying hydrated and getting a boost from antioxidants.

 

Calories in Tea With Milk and Sugar:

 

Things start to change when you add milk, sugar, or sweeteners. While these can make your tea taste richer and sweeter, they also add calories.

Tea with Milk (without sugar):

The calorie count of tea with milk depends on the type and amount of milk you add. Here’s a general idea:

  • Skim Milk (2 tablespoons): ~10 calories
  • Whole Milk (2 tablespoons): ~18 calories
  • Soy Milk (unsweetened, 2 tablespoons): ~8 calories
  • Almond Milk (unsweetened, 2 tablespoons): ~6 calories

So, if you prefer adding milk, it can add around 6–20 calories per cup, depending on your choice of milk.

Tea with Sugar (without milk):

Sugar can significantly increase the calorie content of your tea. One teaspoon of sugar contains about 16 calories, so:

  • 1 teaspoon of sugar: 16 calories
  • 2 teaspoons of sugar: 32 calories

If you prefer your tea sweet, it’s worth keeping in mind that these calories can add up quickly, especially if you have multiple cups throughout the day.

Tea with Milk and Sugar:

If you enjoy your tea with both milk and sugar, you’ll need to account for both:

  • Black Tea + 2 tablespoons of whole milk + 1 teaspoon of sugar: ~34 calories per cup
  • Black Tea + 2 tablespoons of skim milk + 2 teaspoons of sugar: ~42 calories per cup

By combining different types of milk and sweeteners, the calorie count of your tea can range anywhere from 20 to 50 calories per cup, or even higher.

 

Calories in Popular Types of Tea-Based Drinks:

 

There are also various tea-based drinks that people love, such as chai, iced tea, and milk tea. These tend to have higher calorie counts due to the added ingredients.

Chai Tea (Masala Chai):

Chai tea is typically brewed with milk, sugar, and spices, making it more caloric than regular tea. A standard cup of masala chai can have around 100–120 calories if made with whole milk and sugar. The calorie count can be reduced by using skim milk or unsweetened plant-based milk alternatives.

Iced Tea:

Unsweetened iced tea is just as calorie-free as its hot counterpart. However, sweetened iced tea can have anywhere from 90 to 200 calories per serving, depending on the sugar content. Store-bought iced teas often contain large amounts of sugar, so always check the label.

Bubble Tea (Boba Tea):

Bubble tea is a popular drink made with sweetened tea, milk, and tapioca pearls. The calories in bubble tea can vary widely but usually range between 200 to 500 calories per cup. The tapioca pearls themselves are high in calories, with around 100–150 calories per serving, plus the added sugar and milk.

 

How to Reduce Calories in Tea: 

 

If you're trying to enjoy your tea while keeping the calories in check, here are a few tips:

  • Use less sugar: Try cutting down on sugar or using calorie-free sweeteners like stevia.
  • Opt for low-fat or plant-based milk: Skim milk or unsweetened plant-based milk like almond or soy can reduce the calorie content.
  • Go unsweetened: Enjoy the natural flavours of tea by gradually reducing your reliance on sweeteners.

 

Conclusion:

 

The calorie content of your tea depends entirely on how you prepare it. While plain tea is naturally calorie-free, adding milk, sugar, or turning it into a more complex drink can easily increase the calorie count. Whether you're trying to lose weight or simply maintain a balanced diet, tea is still a great option as long as you're mindful of the extras you add to it.

So, next time you brew a cup, remember: a simple cup of tea can be your low-calorie friend, or a comforting indulgence, depending on how you take it! If you are tea lover like myself why not try these 340ml stainless steel cups for on the go  guaranteed to keep your tea hot for 6 hours! Click here we've got you covered.