How many calories are there in 1 cup tea?

Tea is more than just a beverage—it's a daily ritual and a source of comfort for millions around the world. Whether sipped first thing in the morning, during a mid-day break, or as a calming drink at night, tea plays an important role in many lifestyles. But for those who are watching their calories or trying to maintain a healthy diet, it’s natural to wonder: how many calories are there in a single cup of tea?

The answer depends largely on how the tea is prepared. While plain tea contains almost no calories, additions like sugar, milk, honey, or condensed milk can quickly increase the calorie count. Let’s explore the calorie content of various types of tea and how to enjoy them without compromising your health goals.

Calories in Plain Tea: The Zero-Calorie Base

Pure tea—whether black, green, white, or oolong—is brewed using tea leaves steeped in water. This process adds virtually no calories to your diet

These varieties are naturally low in calories and packed with antioxidants and polyphenols, which support metabolism, heart health, and immunity

How Additions Impact Calorie Count

Most people don’t drink tea plain. The moment you add milk, sugar, or sweeteners, the calorie count can increase significantly

Sugar

• 1 tsp sugar = 16 calories

• 2 tsp sugar (standard for many cups) = 32 calories

Milk

Sweetened plant-based milks can contain even more—up to 80 calories per cup

Honey and Jaggery

• Honey (1 tsp): 21 calories

• Jaggery (1 tsp): 15–20 calories

Natural sweeteners still contribute to overall caloric intake, so they should be measured with care

Common Tea Preparations and Their Calorie Counts

Café and Restaurant Tea: Hidden Calories

Ordering tea outside, especially from cafes or food delivery services, may unknowingly increase your calorie intake. Flavored chai lattes or milk teas can contain anywhere from 200 to 300 calories per serving due to cream, syrups, and sugar

If you’re watching your calories, it’s best to ask for low-fat milk, skip sweeteners, or opt for plain brewed varieties when available

Tips to Reduce Calories in Your Daily Tea

• Cut down sugar gradually: Reduce by ½ teaspoon every few days to help your taste adjust

• Use low-fat or plant-based milk: Toned or almond milk helps reduce calorie intake

• Avoid sweetened condensed milk: A high-calorie ingredient better saved for occasional indulgence

• Experiment with spices: Cinnamon, ginger, and cardamom enhance flavour without adding calories

• Try herbal teas: Many are naturally flavourful and don’t require sugar

• Drink smaller servings: A 150 ml cup instead of 300 ml helps with portion control

Nutritional Benefits of Tea Beyond Calories

• Antioxidants: Green and black teas are rich in catechins and flavonoids that help combat oxidative stress

• L-theanine: A calming compound in green tea that balances caffeine and improves focus

• Digestive support: Herbal teas like peppermint or fennel aid in digestion

• Metabolism boost: Green tea may support fat oxidation and improve energy use

• Hydration: Most teas contribute to daily fluid intake

Does Tea Help with Weight Loss?

Tea isn’t a miracle weight loss solution, but it can support a healthy lifestyle. Replacing high-calorie drinks like sugary sodas or cream-filled lattes with tea can reduce daily caloric intake. Green tea, in particular, may slightly boost metabolism and help suppress appetite

However, the benefits are lost if you consistently consume tea with biscuits, fried snacks, or excessive sugar. It’s not the tea that’s the problem—it’s what you pair with it

Conclusion

So how many calories are there in 1 cup of tea? The answer ranges from 0 to over 150, depending on what you add to it. A plain cup of black or green tea has almost no calories, making it a smart and hydrating choice for anyone focused on health or weight management

With some simple changes—like reducing sugar, choosing toned milk, or opting for herbal teas—you can continue enjoying your daily cup without straying from your nutrition goals. Tea is a versatile, comforting beverage, and with just a bit of awareness, it can remain a guilt-free part of your everyday routine.