Calories in Iced Tea: Nutritional facts for Iced Tea Types

A 100ml (3.4 fl oz) serving of unsweetened, brewed iced tea contains 1 calorie. A 100ml serving of typical sweetened iced tea contains 30-40 calories. For example, a 100ml serving of Lipton Lemon Iced Tea contains 44 calories. A 100ml serving of McDonald's Sweet Tea contains 20 calories. A 100ml serving of Starbucks Shaken Iced Black Tea (unsweetened) contains 0 calories.

The calorie content of one glass of iced tea depends on the size and type. A 12 fl oz (355ml) glass of unsweetened iced tea contains 4 calories. A 12 fl oz glass of typical sweetened iced tea provides 100-140 calories. A medium McDonald's Sweet Tea (21 fl oz, 621ml) contains 130 calories. A Grande (16 fl oz, 473ml) Starbucks Iced Black Tea Lemonade contains 70 calories.

One cup (8 fl oz or 240ml) of unsweetened, brewed iced tea contains 2 calories. One cup (8 fl oz) of sweetened iced tea made from a mix contains 90 calories. One cup (8 fl oz) of Lipton Lemon Iced Tea provides 106 calories. One cup (8 fl oz) of AriZona Iced Tea with Lemon Flavor contains 90 calories.

Iced tea, especially when unsweetened and brewed from real tea leaves (black, green, or oolong), provides some health benefits like offering a source of antioxidants and promoting hydration due to its tea and water base. A list of the health benefits of unsweetened iced tea are shown below:

• Rich in Antioxidants: Tea is a rich source of flavonoids and other polyphenols, which are powerful antioxidants. These compounds, particularly catechins in green tea and theaflavins in black tea, help protect the body's cells from damage caused by free radicals. (Cabrera, C., et al., 2006, "Beneficial Effects of Tea: A Review").
• May Support Heart Health: Regular consumption of black or green tea has been associated with a reduced risk of cardiovascular disease. The flavonoids in tea may help improve blood vessel function, reduce LDL (bad) cholesterol, and lower blood pressure. (Gardner, E.J., et al., 2007, "Black tea–-helpful or harmful? A review of the evidence").
• Promotes Hydration: As a water-based beverage, unsweetened iced tea is an effective and flavorful way to meet daily hydration needs. Proper hydration is essential for all bodily functions.
• Boosts Mental Alertness: The caffeine naturally present in tea can enhance mental alertness, focus, and concentration. Tea also contains the amino acid L-theanine, which can promote a state of calm alertness without the "jitters" sometimes associated with coffee. (Haskell, C.F., et al., 2008, "The effects of L-theanine, caffeine and their combination on cognition and mood").
• May Aid in Weight Management: The combination of caffeine and catechins in green tea has been shown to modestly boost metabolism and increase fat oxidation, which can support weight management efforts when part of a healthy lifestyle. (Hursel, R., et al., 2009, "The effects of green tea on weight loss and weight maintenance: a meta-analysis").
• Low in Calories: Unsweetened iced tea is virtually calorie-free, making it a healthy alternative to sugary soft drinks and juices.

Iced tea has been known to cause some unwanted effects like contributing to high sugar intake when sweetened and potential for kidney stone formation in susceptible individuals due to its oxalate content. A list of the downsides of iced tea are shown below:

• High in Added Sugar (Sweetened Varieties): The most significant downside of many commercially available and restaurant-made iced teas is their extremely high content of added sugar. "Sweet tea" is a prime example. High intake of sugar-sweetened beverages is a major contributor to obesity, type 2 diabetes, heart disease, and dental caries. (Malik, V.S., et al., 2010, "Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk").
• Contains Caffeine: While often beneficial for alertness, the caffeine in iced tea can cause negative side effects in sensitive individuals or when consumed in large quantities, leading to restlessness, anxiety, sleep disturbances, or an increased heart rate.
• Oxalate Content: Tea contains oxalates, which can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. Consuming very large amounts of strong iced tea regularly could increase this risk. (Savage, G.P., et al., 2003, "The oxalate content of some New Zealand and imported teas").
• Can Inhibit Iron Absorption: The tannins present in tea can bind to non-heme iron (from plant-based foods) in a meal, reducing its absorption. Individuals with low iron status might want to avoid drinking tea with their meals. (Hurrell, R.F., et al., 1999, "Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages").
• Acidity and Potential for Tooth Staining: Tea is acidic and contains tannins, which can contribute to staining of tooth enamel over time with frequent consumption.

Yes and no, depending entirely on whether it is sweetened or unsweetened. Unsweetened iced tea is a healthy beverage choice. It is virtually calorie-free, provides hydration, and contains beneficial antioxidants called flavonoids from the tea leaves, which have been linked to a reduced risk of chronic diseases. (Arts, I.C., et al., 2001, "Dietary flavonoids and risk of coronary heart disease and stroke in a cohort of US men"). Studies on green and black tea consumption consistently show associations with improved cardiovascular health markers. (Kuriyama, S., et al., 2006, "Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study"). In stark contrast, sweetened iced tea, which is loaded with added sugar, is not good for you. High consumption of sugar-sweetened beverages is a major driver of obesity, type 2 diabetes, and other metabolic problems. (Hu, F.B., 2013, "Resolved: there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases"). Therefore, to reap the health benefits of iced tea, it must be consumed without sugar or with a non-caloric sweetener.

The calorie content of iced tea changes dramatically based on one primary factor: the addition of sugar or other caloric ingredients like milk. Unsweetened iced teas, whether made from black, green, or herbal teas, are the lowest in calories, containing virtually zero to 5 calories per 8 fl oz serving. The absolute highest calorie types are milky, spiced, and heavily sweetened versions like an Iced Chai Latte, which can have 150 to 250 calories or more per serving. Standard "sweet tea" and commercial bottled or fountain iced teas that are sweetened with sugar are also very high in calories, typically ranging from 80 to 140 calories per 8 fl oz serving, with all of these calories coming from added sugar. An Iced Tea Lemonade (Arnold Palmer) falls in a similar high-calorie range, around 70-110 calories, as it combines two sweetened beverages. Diet or zero-sugar iced teas offer a low-calorie alternative, using non-caloric sweeteners to provide sweetness without adding the calories of sugar, bringing their calorie count down to near zero, similar to unsweetened tea.

Yes, unsweetened iced tea is significantly healthier than sweet tea. The defining difference between the two beverages is the large quantity of added sugar in sweet tea, which transforms its nutritional impact. Unsweetened iced tea is simply brewed tea, from leaves like black or green tea, that has been chilled; it is hydrating, virtually calorie-free, and retains the health benefits of tea, such as providing antioxidants like flavonoids which are associated with improved cardiovascular health (Gardner, E.J., et al., 2007, "Black tea–-helpful or harmful? A review of the evidence"). Sweet tea, in contrast, is classified as a sugar-sweetened beverage. The high sugar content adds a significant number of "empty" calories and is strongly linked to an increased risk of weight gain, type 2 diabetes, and other metabolic diseases (Malik, V.S., et al., 2010, "Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk").

The origin of iced tea as a popular beverage is firmly rooted in the United States during the 19th century. While tea itself is an ancient beverage from Asia, the practice of serving it cold with ice emerged with the increasing availability of ice and the invention of refrigeration. Early published recipes for iced tea appeared in American cookbooks in the 1870s. However, its popularity dramatically surged following the 1904 St. Louis World's Fair. Richard Blechynden, a tea plantation owner, was attempting to give away samples of hot tea during a sweltering summer day with little success. In an effort to entice fairgoers, he and his staff added ice to the brewed tea, creating a refreshingly cold beverage that became an instant hit. While he did not invent iced tea, his successful promotion at this major event is credited with popularizing it across the nation.