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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.