A plain cup of tea contains very few calories — typically around 0–2 calories when served without milk, sugar, honey or syrup. What changes the calorie count is usually what you add to the cup.
For example, a cup of tea with a small amount of semi-skimmed milk can be around 15 calories, while adding one level teaspoon of sugar adds roughly 16 calories. That means tea with milk and one sugar may contain around 30 calories, depending on the amount of milk used.
So, if you are wondering how many calories in a cup of tea, the short answer is: almost none in plain tea, but milk, sugar and other additions can quickly increase the total.
Nutrition note: The figures in this guide are approximate. Actual calories depend on cup size, the amount and type of milk, sugar quantity, sweeteners and the specific product used. Always check the nutrition label when you need an exact figure.
Tea Calories at a Glance
Here is a simple guide to help you estimate the calories in your everyday cup of tea:
| Tea | Approximate Calories |
|---|---|
| Plain black tea | 0–2 kcal |
| Plain green tea | 0–2 kcal |
| Tea with a small amount of semi-skimmed milk | Around 15 kcal |
| Tea with semi-skimmed milk + 1 tsp sugar | Around 30–31 kcal |
| Tea with semi-skimmed milk + 2 tsp sugar | Around 45–47 kcal |
| Tea with skimmed milk | Usually lower than semi-skimmed |
| Tea with whole milk | Usually higher than semi-skimmed |
| Tea with plant-based milk | Varies by type and brand |
One level teaspoon of sugar is about 4g and provides approximately 16 calories, so sugar can make a noticeable difference even when the tea itself contributes almost no calories.
Does Tea Have Calories?
Yes, but plain brewed tea contains very few calories.
Black tea, green tea and many unsweetened teas are mainly water after brewing, so their calorie contribution is minimal when nothing else is added.
The important distinction is between the tea itself and the finished drink.
A plain cup of tea may contain almost no calories, but once you add:
- Milk
- Sugar
- Honey
- Flavoured syrups
- Sweetened creamers
the total calorie content increases.
This is why two people drinking the same tea bag can end up consuming very different numbers of calories.
Someone drinking plain black tea may consume almost none, while someone adding whole milk and two teaspoons of sugar will consume considerably more.
How Many Calories Are in Tea With Milk?
The calories in tea with milk depend mainly on two things:
- The type of milk you use.
- How much milk you pour into the cup.
A typical cup of tea with a relatively small amount of semi-skimmed milk may contain around 15 calories. NHS dietary material uses approximately 15 kcal as an example for a cup of tea or coffee with semi-skimmed milk and no sugar.
However, the result changes if you use more milk.
Whole milk will generally contribute more calories than semi-skimmed milk, while skimmed milk will usually contribute fewer. Plant-based alternatives such as almond, oat, coconut and soy drinks can vary significantly depending on the brand and whether they are sweetened.
If you are counting calories closely, measure how much milk you actually use rather than assuming every “splash” is the same.
How Many Calories Are in Tea With Milk and Sugar?
Tea with milk and sugar is where the calorie total can rise much more quickly.
One level teaspoon of sugar is approximately 4g and contributes around 16 calories.
Using a typical example:
- Tea with semi-skimmed milk: around 15 kcal
- Add 1 teaspoon of sugar: approximately +16 kcal
- Estimated total: around 31 kcal
Add two teaspoons of sugar and the estimated total becomes approximately 47 kcal.
The actual number may be higher or lower depending on how much milk you add.
Therefore, if you are asking how many calories in tea with milk and sugar, a typical everyday cup may contain roughly 30–50 calories, depending on your portions.
The easiest way to reduce the calorie count is usually to reduce the amount of added sugar or gradually become accustomed to less sweetness.
How Many Calories Are in Tea Without Sugar?
Tea without sugar can be very low in calories.
If you drink plain black tea without milk or sweeteners, the calorie content is close to zero.
Even adding a small amount of milk while leaving out the sugar can keep your cup relatively low in calories.
This is why removing sugar can make a noticeable difference for people who drink several cups throughout the day.
For example, removing one teaspoon of sugar from three daily cups avoids roughly 48 calories from added sugar across those drinks.
You do not necessarily need to stop using milk to make your tea lighter. Reducing or removing added sugar can often make the biggest immediate difference.
Does Green Tea Have Calories?
Plain green tea is also a very low-calorie drink when brewed with water and consumed without sugar, honey or other additions.
As with black tea, most of the extra calories come from what you add rather than the brewed tea itself.
If you drink green tea plain, the calorie contribution is generally negligible. But sweetened bottled green teas, flavoured products and café-style preparations may contain considerably more calories because of added sugar or syrups.
The NHS recommends choosing lower-sugar or sugar-free drinks where possible and notes that tea and coffee can form part of normal daily fluid intake.
If you enjoy different varieties, you can browse our Tea & Herbal Tea collection for teas available to order online in the UK. The collection currently includes black tea, green tea and a range of herbal options.
Does Brewing Tea for Longer Add More Calories?
Not in any meaningful way.
Brewing your tea for longer can change the flavour, strength, colour and bitterness, but it does not suddenly turn a plain cup of tea into a high-calorie drink.
The biggest calorie changes happen after brewing when milk, sugar, honey, creamers or syrups are added.
So if you prefer a strong cup of tea, you do not necessarily need to shorten the brewing time to reduce calories.
Instead, focus on the ingredients that go into the finished cup.
Which Milk Has the Fewest Calories in Tea?
If you enjoy tea with milk, the final calorie count will depend on both the milk type and serving size.
In general:
Skimmed milk
Usually contributes fewer calories than semi-skimmed or whole milk.
Semi-skimmed milk
A common UK choice that sits between skimmed and whole milk.
Whole milk
Usually adds more calories because of its higher fat content.
Plant-based drinks
Can vary significantly. Unsweetened almond drinks may be relatively low in calories, while some oat, coconut and sweetened alternatives can contain more.
UK nutrition data distinguishes between whole, semi-skimmed and skimmed cow's milk because their nutrient composition differs.
For the most accurate result, check the nutrition panel on the milk you actually use.
How to Reduce Calories in Tea
You do not have to give up your favourite cup of tea to reduce its calorie content.
A few simple changes can make a difference.
Reduce Added Sugar
If you currently use two teaspoons of sugar, try reducing it to one before gradually moving lower.
Because a level teaspoon of sugar adds around 16 calories, even a small reduction can add up if you drink several cups each day.
Choose a Lower-Fat Milk
Switching from whole milk to semi-skimmed or skimmed milk can reduce the amount of calories added to your tea.
The difference per cup may seem small, but it becomes more significant if you drink tea several times a day.
Measure Your Milk
A “small splash” means different things to different people.
If calorie tracking matters to you, measuring your milk once can help you understand how much you normally use.
Choose Unsweetened Alternatives
If you prefer plant-based milk, compare nutrition labels and look for unsweetened options where appropriate.
Different brands can have very different calorie and sugar contents.
Be Careful With Bottled and Ready-to-Drink Tea
A freshly brewed cup of tea and a bottled sweetened tea are not nutritionally equivalent.
Ready-to-drink tea may contain added sugar, so always check the product label. NHS guidance recommends limiting sugary drinks because they can be high in calories.
Shop Tea Online in the UK
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Frequently Asked Questions
How many calories are in a normal cup of tea?
A plain cup of brewed tea without milk or sugar contains very few calories, typically around 0–2 calories. Most of the calories in an everyday cup come from added milk, sugar, honey or syrups.
How many calories are in a cup of tea with milk?
A cup of tea with a small amount of semi-skimmed milk may contain around 15 calories, although the exact number depends on how much milk you use.
How many calories are in tea with milk and one sugar?
Using approximately 15 calories for tea with semi-skimmed milk and around 16 calories for one teaspoon of sugar gives an estimated total of around 30–31 calories.
How many calories are in tea with milk and two sugars?
A typical cup with semi-skimmed milk and two level teaspoons of sugar may contain approximately 45–47 calories, depending on the amount of milk used.
How many calories are in tea without sugar?
Plain tea without milk or sugar contains almost no calories. Adding milk but no sugar will increase the calorie count slightly depending on the milk type and quantity.
How many calories are in a cup of tea with semi-skimmed milk?
A typical cup with a small amount of semi-skimmed milk can be around 15 calories. Larger servings of milk will increase the total.
Does green tea have calories?
Plain green tea contains very few calories when prepared only with water. Added sugar, honey, milk or flavoured syrups will increase the total.
Does sugar add a lot of calories to tea?
One level teaspoon of sugar contains approximately 16 calories. If you drink several sweetened cups each day, those calories can add up.
Conclusion: How Many Calories in a Cup of Tea?
So, how many calories in a cup of tea?
For plain tea, the answer is very few — generally around 0–2 calories. The calorie count starts to rise when you add milk, sugar, honey or other ingredients.
A typical cup with a small amount of semi-skimmed milk may be around 15 calories, while adding one teaspoon of sugar can bring the total to roughly 30 calories. Two sugars can push it closer to 45–50 calories.
If you want to enjoy tea while keeping the calorie count lower, the simplest options are to reduce added sugar, use less milk or choose a lower-calorie milk option.
And when you are ready for your next cup, explore our Tea & Herbal Tea collection for familiar teas delivered conveniently across the UK