Have you ever stopped mid-sip and wondered how many calories in tea you’re actually drinking? Tea feels light and simple, but the answer can change a lot once milk, sugar, or honey goes into your cup.
In this guide, I’ll walk you through how many calories are in plain tea, herbal tea, and popular drinks like chai and bubble tea. You’ll see how add-ins change the numbers and which choices stay the lightest.
By the end, you’ll know exactly how to build your tea the way you like it, while still keeping your daily calories in check.
This way, your tea can stay comforting, tasty, and still fit easily into your routine every single day.
Does Tea Have Calories?
Plain tea is made from just tea leaves and hot water, so it stays almost calorie-free. Most plain teas, such as black, green, white, and oolong, have only about 2–3 calories per cup.
Herbal teas are usually in the same range, except hibiscus, which is a little higher but still light compared to sugary drinks. Tea only becomes a high-calorie drink when extras are added.
Here’s a quick look at how it works:
- Plain teas: 2–3 calories per cup
- Most herbal teas: 2–3 calories per cup
- Add-ins like sugar, milk, cream, or syrups raise the calories quickly
Health Benefits of Tea
Tea does more than just taste good. Even though most teas are very low in calories, they still give gentle support to the body through natural plant compounds and herbs.
- Green tea: supports heart wellness with helpful plant compounds
- White tea: has a soft taste and gentle natural support
- Black tea: helps with daily balance and steady comfort
- Oolong tea: offers a warm, smooth flavor between green and black tea
- Peppermint tea: may help comfort the stomach
- Chamomile tea: often used for calm and better rest
- Hibiscus tea: enjoyed by many for blood pressure support
- Rooibos tea: caffeine-free and contains gentle minerals
Because of these quiet benefits, tea works as both a light drink and a simple way to care for the body every day.
How Many Calories in Tea?
A plain cup of tea has around 2–3 calories, no matter the type. Tea leaves release flavor into the water, but not enough nutrients to raise the calorie count.
1. Plain Tea
| Tea Type (Plain) | Calories Per 8 oz |
|---|---|
| Black Tea | ≈ 2 cal |
| Green Tea | ≈ 2 cal |
| White Tea | ≈ 2 cal |
| Oolong Tea | ≈ 2 cal |
| Herbal Tea | 2–3 cal |
| Hibiscus Tea | ≈ 37 cal |
The real calorie changes happen when milk, sugar, honey, syrups, or toppings are added. A tea that starts at 2 calories can jump to 150 or even 400 calories, depending on the drink.
2. Herbal Teas
Herbal teas are not made from tea leaves but from herbs, flowers, or fruit. They also stay very low in calories.
| Herbal Tea | Calories Per Cup |
|---|---|
| Peppermint Tea | 2–3 cal |
| Chamomile Tea | 2 cal |
| Rooibos Tea | 2–3 cal |
| Hibiscus Tea | ≈ 37 cal |
Hibiscus tea is the only one that stands out, but 37 calories is still low when compared to soda or juice.
3. High-Calorie Tea Drinks
Some tea drinks taste rich, sweet, and creamy because they use milk, sugar, syrups, or toppings.
All of these extras can raise the calorie count very quickly, turning a light tea into something closer to a dessert drink.
- Milk Tea: often 70–150+ calories
- Tea Latte: usually 120–180 calories
- Chai or Masala Chai:
- Homemade chai: 100–180 calories
- Café-style chai latte: 200–240 calories
- Thai Iced Tea: commonly 160–250+ calories
- Bubble Tea (Boba): a 16-ounce cup can reach 200–450+ calories
These rich tea drinks are fun to enjoy once in a while, but they are better as occasional treats rather than everyday choices, especially when watching overall calorie intake.
How Sugar, Honey, and Milk Change Tea Calories
Small add-ins can make a big difference in how many calories end up in a cup of tea. It helps to see the numbers clearly so each choice feels more mindful, not strict.
Before looking at sweeteners, here’s a simple table to show how much they add:
1. Sweeteners
| Sweetener | Serving | Calories |
|---|---|---|
| White Sugar | 1 tsp | 16 cal |
| White Sugar | 2 tsp | 32 cal |
| Honey | 1 tbsp | ~64 cal |
Even a single teaspoon of sugar adds more calories than the tea itself, so a few extra spoons across the day can really add up.
Next, it also helps to see how different types of milk and cream change the calorie count:
2. Milk and Cream
| Type | Amount | Calories |
|---|---|---|
| Skim Milk | 4 oz | 40–45 cal |
| Low-Fat Milk (1–2%) | 4 oz | 50–60 cal |
| Whole Milk | 4 oz | 70–75 cal |
| Unsweetened Almond Milk | 4 oz | 10–20 cal |
| Unsweetened Soy/Oat Milk | 4 oz | 30–60 cal |
| Heavy Cream | 1 oz | ~100 cal |
A small splash of milk usually keeps calories low, but larger pours or cream can quickly turn a light cup of tea into a much heavier drink.
Easy Tips to Keep Your Tea Low-Calorie
Tea is already a light drink, but a few simple habits can help keep the calorie count low without taking away flavor or comfort.
These tips make it easy to enjoy tea every day while staying mindful of what goes into the cup.
- Choose plain tea most of the time, and save rich or creamy teas for special days.
- Add flavor with lemon, ginger, cinnamon, or cardamom instead of sugar.
- Start with ½ teaspoon of sugar and slowly reduce it over time.
- Pick skim milk, almond milk, or oat milk instead of cream or full-fat milk.
- When ordering bubble tea, ask for less sugar, choose fewer toppings, and pick a smaller size.
These small changes can make a big difference, helping tea stay warm, tasty, and gentle on calories.
Common Mistakes When Counting Tea Calories
Even though tea seems simple, small mistakes can easily raise the calorie count without being noticed.
- Skipping milk and sugar: Forgetting to count the milk and sugar added to each cup of tea.
- Ignoring extra cups: Drinking several cups a day and only counting one in the food log.
- Assuming all herbs are zero: Thinking every herbal tea has no calories, even though hibiscus is higher.
- Trusting bottled teas: Believing bottled iced teas are “light” when many are full of added sugar.
- Misjudging bubble tea: Treating bubble tea as “just tea” when it is much closer to a dessert.
Staying aware of these common slips makes it easier to enjoy tea while keeping calories under control, without giving up the comfort of a daily cup.
Bottom Line
By now, you have a clear idea of how many calories in tea and what really changes that number. Plain tea stays almost calorie-free, while sugar, milk, cream, and boba can turn it into something much heavier.
You’ve seen how different teas compare, which add-ins matter most, and how a few small swaps can keep your daily cups light but still satisfying.
This gives you the power to choose what fits your taste and your goals, instead of guessing every time you pour a drink.
If this helped you think differently about your tea routine, take a moment to check out my other blogs for simple ideas, honest tips, and extra support.
