How Many Calories in a Rich Tea Biscuit

Rich tea biscuits are a long-standing favourite in the UK—simple, mildly sweet, and perfect for dunking in a cup of tea. Unlike chocolate-covered or cream-filled biscuits, they’re often seen as a lighter option. But how many calories are in a single rich tea biscuit, and what does that mean for your diet?

Calories per Biscuit and Serving Size

A standard rich tea biscuit typically contains around 38 to 45 calories, depending on the brand. This is based on an average biscuit weighing around 8 grams. Some supermarkets and manufacturers produce slightly thinner or smaller versions that may contain closer to 35 calories, while thicker or slightly larger ones can be around 48 calories. Because of their lightness, it’s easy to eat multiple biscuits in one sitting without much thought, which can double or triple your calorie intake without feeling particularly full.

When considering the calories from a typical tea-time serving—perhaps three or four biscuits with a brew—you could be consuming anywhere from 120 to 180 calories just from the biscuits alone, not including milk or sugar in your tea.

Nutritional Breakdown

The main ingredients in a rich tea biscuit are wheat flour, sugar, vegetable oil, and a small amount of raising agents and salt. As a result, they are predominantly made up of carbohydrates, with a modest amount of fat and only trace amounts of protein and fibre. A single biscuit contains around six to seven grams of carbohydrates, a gram or two of fat, and minimal protein. There’s very little in the way of vitamins or minerals, so they offer energy but not much else in terms of nutrition.

Most of the fat in rich tea biscuits comes from vegetable oils, which may include palm oil. Some versions may contain partially hydrogenated fats, though many manufacturers have moved away from these due to health concerns. The sugar content is relatively low compared to more indulgent biscuits, but it still contributes to the overall calorie count.

Health Benefits

Rich tea biscuits are relatively low in calories when compared to other sweet snacks such as chocolate bars, flapjacks or cream-filled biscuits. Their light texture and mild sweetness make them a sensible choice for those looking to enjoy a treat without going overboard. They’re also low in saturated fat, particularly when compared to biscuits made with butter or dairy-based fillings.

Because they are lower in sugar and fat, rich tea biscuits can be a suitable option for those who want something to go with their tea without consuming large amounts of energy in one go. That said, their simplicity is also their limitation—they don’t provide much in the way of beneficial nutrients, fibre, or long-lasting fullness.

Downsides of Rich Tea Biscuits

The biggest drawback of rich tea biscuits is their lack of nutritional value. They are high in refined carbohydrates and contain very little protein or fibre. This means they offer quick energy but are unlikely to keep you full or satisfied for long. It’s easy to overeat them, especially when paired with hot drinks or eaten mindlessly.

For people managing their blood sugar, the refined flour and lack of fibre can cause a moderate spike in glucose levels, though not as rapidly as more sugary or fatty snacks. Eating them regularly in large quantities can contribute to an excessive intake of simple carbs and added sugars, which adds up over time if not balanced with other whole foods.

Impact on Your Diet

If eaten occasionally and in moderation, rich tea biscuits can fit into most calorie-controlled or balanced diets. They are not inherently unhealthy, but they are not particularly nourishing either. The key is portion control. Having one or two biscuits with a cup of tea isn’t likely to derail your goals, but eating half a packet every afternoon can start to have an impact, especially if you're not accounting for those calories elsewhere.

For those aiming to reduce snacking or improve diet quality, swapping rich tea biscuits for whole food snacks like fruit, nuts or oatcakes may offer more lasting energy and nutritional benefit. However, if you're simply looking for a low-calorie biscuit to enjoy now and then, rich tea biscuits are one of the more modest options.

Glycaemic Index and Energy Release

Rich tea biscuits have a moderate to high glycaemic index, as they are made from white flour and contain added sugar. This means they cause a relatively quick rise in blood glucose when eaten on their own. While they don’t contain huge amounts of sugar, the lack of fibre or protein means there’s little to slow down digestion.

Pairing a rich tea biscuit with a source of protein or fat—such as a glass of milk or some nuts—can help lower the glycaemic impact slightly and make the snack more filling. On their own, however, they are best viewed as a quick energy boost rather than a source of sustained fuel.

How Rich Tea Biscuits Are Made

Rich tea biscuits are made by combining wheat flour, sugar, oil, and raising agents into a dough, which is rolled, cut and baked until crisp. Their light, dry texture comes from the use of baking powder and relatively low fat content. The simplicity of the recipe contributes to their long shelf life and consistent appearance. Most versions are free from chocolate, fruit or cream, keeping the calorie count lower than many other biscuits on the market.

Ingredients in a Rich Tea Biscuit

Typical ingredients in a rich tea biscuit include wheat flour, sugar, vegetable oil (such as palm or sunflower), raising agents (sodium bicarbonate, ammonium bicarbonate), and salt. Some brands may include a small amount of milk powder or flavourings, but overall the list is short and straightforward. They are usually suitable for vegetarians and, in many cases, vegans—though it’s always wise to check the label, especially for dairy content or allergens.

Healthy Alternatives

If you’re looking for a healthier alternative, consider oat-based biscuits with higher fibre content or homemade versions using wholemeal flour and natural sweeteners. Plain rice cakes or wholegrain crackers can also be a lighter swap if you’re after something crunchy. Another option is to pair a single rich tea biscuit with a piece of fruit or a handful of nuts for a more balanced snack.

Low-sugar or reduced-fat biscuit options are also available in supermarkets, though they sometimes compensate by adding extra starches or artificial sweeteners. The best approach is to enjoy the original in moderation rather than over-relying on so-called "healthy" processed alternatives.

Summary

A single rich tea biscuit contains around 38 to 45 calories, making it one of the lighter choices among popular UK biscuits. It’s low in fat and sugar compared to many sweet snacks, but also low in nutrients. While it can fit into a balanced diet as an occasional treat, it offers little satiety or long-term benefit. The key is portion control—enjoying one or two with your tea is unlikely to cause harm, but mindless grazing can lead to excess calorie intake over time. When balanced with nutritious foods elsewhere in your day, there’s no reason a rich tea biscuit can’t have a place in your routine.