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How Many Calories in a Cup of Tea? Calorie Counting Advice
A basic cup of black tea with no milk or sugar contains virtually no calories — around 2 kcal per cup. However, most of us in the UK like a splash of milk or a spoon of sugar (or both), and that’s when the calories start to add up.
Depending on what you add to your brew, the calorie count can range from 2 kcal to over 80 kcal per cup.
Tea with Milk and Sugar: Calorie Examples
Type of Tea | Calories (approx.) |
|---|---|
Black tea (no milk or sugar) | 2 kcal |
Tea with semi-skimmed milk (no sugar) | 13 kcal |
Tea with whole milk (no sugar) | 19 kcal |
Tea with skimmed milk (no sugar) | 10 kcal |
Tea with oat milk (no sugar) | 15–20 kcal |
Tea with 1 sugar (4g) + semi-skimmed milk | 29 kcal |
Tea with 2 sugars + semi-skimmed milk | 43 kcal |
Tea with condensed milk (1 tbsp) | 60+ kcal |
Note: One teaspoon of sugar (roughly 4g) adds 16 calories. Different plant milks vary depending on brand and whether they’re sweetened.
Comparison with Coffee and Other Hot Drinks
Let’s compare the calorie count of a few popular hot drinks (all approximate and based on 250ml servings):
Drink | Calories |
|---|---|
Black coffee (no milk or sugar) | 2 kcal |
White coffee (semi-skimmed milk) | 15–25 kcal |
Coffee with 2 sugars and milk | 50+ kcal |
Cappuccino (whole milk) | 80–100 kcal |
Latte (semi-skimmed milk) | 100–120 kcal |
Hot chocolate (with milk) | 150–250 kcal |
Chai latte (sweetened) | 200+ kcal |
Herbal tea (no milk or sugar) | 0–5 kcal |
So if you're trying to cut back on calories, a plain cup of tea or black coffee is your best friend, followed by herbal teas or lightly brewed drinks without sugar.
Tips to Cut Calories in Your Tea
Switch to skimmed or plant-based milk with lower calorie content
Cut down to one sugar or try half a spoon
Use unsweetened milk alternatives (check labels — some oat or almond milks have added sugar)
Skip sugar entirely and let your taste buds adjust
Over time, even small tweaks like using less sugar can make a noticeable difference — especially if you’re drinking several cups a day.
Final Thought
A standard cup of tea can be anywhere from 2 to 80 calories, depending on your milk and sugar habits. On its own, tea is one of the lowest-calorie drinks you can have — but add-ins can creep up fast. Compared to creamy coffees and hot chocolates, tea remains a relatively healthy, comforting choice.