Calories and Nutritions in Tea

A 100ml serving of brewed green tea, black tea, chamomile tea, or common herbal tea contains 0-1 calorie, a 100ml serving of a standard chai tea latte contains 55-70 calories, and a 100ml serving of a standard milk bubble tea contains 50-85 calories.

One cup (240ml or 8 fl oz) of plain brewed green tea, black tea, chamomile tea, or herbal tea contains 0-5 calories. A 12 oz (355ml) chai latte contains 150-240 calories, while a 16 oz (475ml) classic bubble tea contains 250-400 calories.

Tea consumption offers several potential health benefits supported by research, as listed below:

• Source of Antioxidants: Tea, especially green tea, is rich in polyphenols like flavonoids and catechins (e.g., EGCG), which act as potent antioxidants, helping to neutralize harmful free radicals in the body and potentially reducing the risk of chronic diseases. (Cabrera, C., Artacho, R., & Giménez, R., 2006. Beneficial Effects of Green Tea—A Review.)
• Supports Cardiovascular Health: Regular consumption of tea, particularly green and black tea, has been associated with improved heart health markers, including lower blood pressure and cholesterol levels, potentially reducing the risk of heart disease and stroke. (Wang, Z.M., Zhou, B., Wang, Y.S., Gong, Q.Y., Wang, Q.M., Yan, J.J., Gao, W., & Wang, L.S., 2011. Tea consumption and risk of coronary artery disease: A meta-analysis of prospective observational studies.)
• May Enhance Brain Function: Compounds in tea, such as caffeine (a known stimulant) and L-theanine (an amino acid), can work synergistically to improve aspects of brain function, including alertness, reaction time, memory, and mood, while L-theanine may also promote relaxation without drowsiness. (Einöther, S.J.L., & Giesbrecht, T., 2013. Caffeine as an attention enhancer: reviewing existing assumptions.)
• Contributes to Hydration: As a fluid, unsweetened tea contributes to daily hydration needs, which is essential for numerous bodily functions, including temperature regulation, nutrient transport, and organ function. (Popkin, B.M., D'Anci, K.E., & Rosenberg, I.H., 2010. Water, hydration, and health.)
• Potential Role in Weight Management: Some studies suggest that compounds in green tea, like catechins and caffeine, may modestly aid in weight management by increasing metabolism and fat oxidation, although effects are generally small and variable. (Hursel, R., Viechtbauer, W., & Westerterp-Plantenga, M.S., 2009. The effects of green tea on weight loss and weight maintenance: a meta-analysis.)

Tea consumption can have some potential downsides when consumed in excess or when consumed by sensitive individuals:

• Caffeine-Related Side Effects: Many teas (black, oolong, green, white) contain caffeine, which can lead to anxiety, sleep disturbances, increased heart rate, and digestive upset in some people, especially when consumed in large quantities. (Heckman, M.A., Weil, J., & De Mejia, E.G., 2010. Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters.) Individuals sensitive to caffeine can choose naturally caffeine-free herbal teas or decaffeinated versions of traditional teas. Limiting daily caffeine intake to below 400mg is generally advised.
• Reduced Iron Absorption: Tannins, compounds found in tea (especially black tea), can bind to non-heme iron (from plant-based foods) in the digestive tract, reducing its absorption. This may be a concern for individuals at risk of iron deficiency. (Disler, P.B., Lynch, S.R., Charlton, R.W., Torrance, J.D., Bothwell, T.H., Walker, R.B., & Mayet, F., 1975. The effect of tea on iron absorption.) To minimize this effect, avoid drinking tea with meals rich in iron, waiting at least an hour before or after eating.
• Potential for Teeth Staining: Frequent consumption of tea, particularly black tea, can contribute to the staining of teeth over time due to its tannin content. (Lee, R.J., Bayne, S.C., & Heymann, H.O., 2000. Effects of staining solutions on the optical properties of resin composites.) Maintaining good oral hygiene, including regular brushing and dental check-ups, can help manage staining. Using a straw may also reduce direct contact with teeth.
• Possible Interactions: High intake of certain teas might interact with specific medications (e.g., blood thinners, certain stimulants). (Natural Medicines Comprehensive Database. Interactions Checker.) It is advisable to consult a healthcare provider about potential interactions if consuming large amounts of tea or taking medications.

Yes, tea can be good for health as it contains antioxidants, such as flavonoids that support heart health by potentially improving blood flow and cholesterol levels (Arts, I.C., Hollman, P.C., 2005. Polyphenols and disease risk in epidemiologic studies). These compounds, along with caffeine and L-theanine, contribute to brain health by enhancing focus and potentially protecting against neurodegeneration. Tea aids hydration, which is essential for overall bodily function, including digestive health, and tea polyphenols positively influence the gut microbiome and offer protective effects for liver health. These benefits are best when tea is consumed unsweetened and in moderation.

Consuming 3 to 5 cups (24-40 fl oz or 710-1180 ml) of unsweetened tea per day is considered a moderate amount that aligns with a healthy lifestyle, which contributes to hydration and antioxidant intake. Guidance from health bodies like the U.S. Food and Drug Administration (FDA) focuses on caffeine limits, suggesting up to 400 milligrams daily is generally safe for most adults, which is equivalent to about 4-8 cups of black tea or more of green tea. The Dietary Guidelines for Americans recommend beverages with no added sugars, positioning plain brewed tea as a favorable hydration choice.

Exceeding the 400mg daily caffeine limit (8-10 cups of black tea, more for green and white teas) can cause effects like anxiety, insomnia, and heart palpitations. Extremely high intake might also interfere with iron absorption or interact with medications so limiting caffeinated tea intake to under 8-10 cups daily is prudent for most adults, with lower limits for caffeine-sensitive individuals. Naturally caffeine-free herbal teas allow for higher consumption volumes but moderation is still wise as excessive intake of specific herbs could carry risks.

Plain brewed teas like green, black, white, oolong, pu-erh, and most herbal teas contain 0 to 5 calories per 240ml (8 oz) cup. Calories increase when additions are included like sugar which is 16 calories per teaspoon or whole milk which is 30-40 calories per 2 oz. Plain brewed teas are the lowest calorie tea options, while prepared beverages like sweetened iced teas, lattes (chai, matcha), and bubble teas are the highest calorie options, containing 50 to over 500 calories per serving depending on ingredients and size.

Tea originated in Southwest China thousands of years ago from the Camellia sinensis plant, with legend crediting Emperor Shennong's discovery around 2737 BCE. Tea was at first used for medicine purposes, but became a widespread cultural practice in China by the Tang Dynasty. Buddhist monks introduced tea to Japan around the 9th century, leading to the Japanese tea ceremony. Tea reached Europe via Portuguese and Dutch traders in the 16th-17th centuries and gained immense popularity in Britain, establishing traditions like Afternoon Tea and influencing global trade. This global spread resulted in diverse preparations like India's Masala Chai and Morocco's mint tea, and culinary uses such as Chinese tea-smoked duck, Japanese Ochazuke, Burmese Laphet Thoke, and modern Taiwanese bubble tea.