Calories in Tea
Updated July 2026 · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Nutritional Content — per 100ml
| Component | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.22mg | 10% | |
| Caffeine | 47mg/cup | — | |
| Potassium | 37mg | 1% | |
| Magnesium | 3mg | 1% | |
| Folate | 12µg | 3% | |
| Riboflavin (B2) | 0.01mg | 1% | |
| Sodium | 1mg | 0% | |
| Phosphorus | 2mg | 0% | |
| Zinc | 0.03mg | 0% | |
| Iron | 0.02mg | 0% |
Calories in Tea by Volume
| Volume | Calories | Sugar | Carbs |
|---|
Calorie Breakdown — per 100ml
Unsweetened black tea: 1 kcal/100ml. Green tea: 0-1 kcal. Adding milk: +9 kcal/30ml. 1 tsp sugar: +16 kcal. Bubble tea: 150-400 kcal. Sweetened iced tea: 35-50 kcal/100ml. Caffeine: ~47mg per 240ml cup.
Key Compounds
Tea Health Benefits
L-theanine — Calm Focused Alertness
Tea contains L-theanine — an amino acid found almost exclusively in tea plants. L-theanine crosses the blood-brain barrier and produces alpha brain waves associated with calm, alert focus — without the anxiety or jitteriness of caffeine alone. The combination of L-theanine and caffeine in tea produces a unique cognitive state: focused and alert but calm. Multiple studies confirm L-theanine reduces stress-induced cortisol, improves attention accuracy, and enhances working memory. This 'tea calm' effect is distinct from coffee's stimulation.
Cardiovascular Protection
A meta-analysis of 13 prospective studies found green tea consumption associated with 11% lower cardiovascular mortality. Black tea is associated with 28% lower stroke risk in regular consumers. The catechins in green tea and theaflavins in black tea reduce LDL oxidation (the form of LDL that causes arterial plaque), lower blood pressure, and improve arterial elasticity. Regular tea consumption is one of the most consistently cardioprotective dietary habits across populations.
Catechins — Anti-Cancer and Metabolic Benefits
Green tea's EGCG (epigallocatechin gallate) is one of the most studied plant compounds. Research shows EGCG inhibits cancer cell growth, reduces inflammation, improves insulin sensitivity, and activates AMPK — the cellular energy-sensing enzyme that mimics the metabolic effects of fasting. Population studies in high green tea consuming countries show significantly lower rates of several cancers, though confounding factors make causation difficult to establish.
Fluoride and Dental Health
Tea naturally contains fluoride — a mineral that strengthens tooth enamel and prevents decay. A cup of black tea provides approximately 0.35mg of fluoride — contributing meaningfully to dental protection. This is a largely overlooked benefit of regular tea consumption. Tea without sugar is actively protective for dental health through both fluoride and tea polyphenols that inhibit bacteria (particularly Streptococcus mutans) that cause cavities.
Tea vs Other Drinks
Is Tea Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.