How Many Calories Are in a Tea

Tea is one of the most widely consumed drinks in the UK, enjoyed black, with milk, with sugar, or as part of more elaborate styles like chai or iced tea. The calorie content of tea can range from virtually nothing to a surprising number of calories depending on what you put in your cup. While the drink itself is naturally low in calories, additions like milk and sugar can change that quickly. Understanding the impact of these changes is helpful if you're trying to track your intake or manage your diet more closely.

Calories in Plain Tea

On its own, tea is extremely low in calories. A cup of plain black tea, green tea, or herbal tea made with just water contains fewer than five calories per serving. Most of those calories come from trace amounts of carbohydrates found naturally in the tea leaves or herbs. So, if you drink your tea without milk, sugar, honey or any added flavourings, the calorie content is virtually negligible.

This makes plain tea one of the best low-calorie beverages available. Whether it's English breakfast, Earl Grey, peppermint, or rooibos, if it's brewed with hot water alone, it will contribute almost nothing to your daily energy intake. This is ideal for people aiming to cut back on calories or sugar without giving up the comfort of a warm drink.

Calories in Tea with Milk

Adding milk is where calories start to build. The amount depends entirely on how much you use and the type of milk. A splash of semi-skimmed milk in your tea adds around ten to fifteen calories. If you prefer whole milk, the same amount could contribute up to twenty calories. Using skimmed milk keeps it on the lower side, typically under ten calories per splash. The more generous your pour, the more those numbers increase. A tea made with a substantial amount of milk, similar to a builder’s brew, could contain thirty to forty calories depending on the milk choice.

Some people use plant-based milk alternatives, such as almond, oat or soy milk. Unsweetened almond milk is particularly low in calories and may only add five per cup, while barista-style oat milk could add up to twenty or more, especially if it's sweetened. It’s worth checking the label, as some plant milks contain added sugars or oils that boost both calories and fat content.

Calories in Tea with Sugar

Sugar has a big impact on the calorie content of your tea. One teaspoon of sugar adds roughly sixteen calories. Many people use two teaspoons per cup, which instantly takes the drink to over thirty calories before even factoring in milk. If you drink several cups a day with two sugars each time, this can lead to a considerable increase in daily calorie intake.

Some people switch to sweeteners to cut back on sugar. Most artificial or natural sweeteners contain little to no calories, making them a more diet-friendly option. However, taste preferences vary, and not everyone finds sweeteners to be a satisfying replacement.

Tea with Milk and Sugar Combined

The traditional British cup of tea usually includes both milk and sugar. A typical mug with semi-skimmed milk and two sugars will contain about forty to fifty calories. If you use whole milk or more sugar, it could easily climb to sixty or more. While that may not sound like much, it can add up quickly if you're drinking multiple cups per day and not counting the extras.

This is especially important if you're trying to manage your weight, reduce sugar intake, or stay within a set calorie limit. Cutting down on the amount of sugar or switching to a lower-fat milk are two simple ways to enjoy tea while trimming calories.

Flavoured and Bottled Teas

Not all tea is homemade. Bottled iced teas and canned tea drinks can be much higher in calories. These products often contain added sugar or fruit juice, making them more of a soft drink than a health beverage. A single bottle of sweetened iced tea may contain over one hundred calories, similar to many fizzy drinks.

Even flavoured teas sold in cafes, such as chai lattes or matcha teas made with milk and syrup, can contain anywhere from one hundred to three hundred calories per serving depending on size, ingredients and toppings. These drinks should be considered occasional treats rather than everyday teas, especially if you’re mindful of your calorie intake.

Nutritional Value of Tea

Tea, especially black and green varieties, contains antioxidants called polyphenols, which may offer health benefits such as reduced inflammation and support for heart health. It also contains a small amount of caffeine, which can help with alertness and focus. Herbal teas, depending on the ingredients, may offer different effects peppermint can support digestion, while chamomile is known for its calming properties.

The nutritional contribution of tea itself is minimal in terms of energy, protein, fat or sugar. The main benefit comes from its hydration and its potential to replace higher-calorie drinks like hot chocolate, coffee with cream, or sugary soft drinks.

Glycaemic Impact and Blood Sugar

Plain tea has virtually no effect on blood sugar, as it contains no digestible carbohydrates. Even when a small splash of milk is added, the glycaemic impact remains very low. However, adding sugar changes that equation. With one or two teaspoons per cup, regular tea with sugar becomes a moderate glycaemic food, leading to a noticeable rise in blood glucose, especially when consumed without food.

People with type 2 diabetes or those following low-GI diets are usually advised to reduce or eliminate sugar in their tea. Switching to sweeteners or reducing the quantity of sugar gradually over time can help manage this while still enjoying the ritual of a hot drink.

How Tea Is Made

Traditional tea is made by steeping dried leaves from the Camellia sinensis plant in hot water. The strength and flavour of the brew depend on the type of tea, water temperature, and steeping time. Black teas are fully oxidised and produce a robust flavour, while green and white teas are less processed and have lighter, more delicate notes.

Herbal teas are technically infusions rather than true teas, as they are made from herbs, flowers or fruit rather than tea leaves. These blends are caffeine-free and vary widely in flavour, aroma and potential health properties.

Summary

A plain cup of tea contains almost no calories and is one of the best low-calorie drinks you can have. When you start adding milk and sugar, the numbers begin to rise—ranging from ten calories for tea with skimmed milk, to fifty or more for a full-fat, two-sugar brew. Bottled and café-style teas can contain far more, often exceeding one hundred calories per serving. Tea remains a comforting and culturally cherished drink in the UK, and with a few small tweaks, it can easily stay part of a healthy, balanced lifestyle.