Iced Tea

How Many Calories in Iced Tea? Nutrition Facts and Benefits

Iced tea is a refreshing beverage made by brewing tea leaves (black, green, or herbal) and chilling the infusion over ice. Popularized in the early 20th century in the United States, it’s now enjoyed worldwide. It can be served plain or flavored with lemon, mint, or fruit. The nutrition profile varies widely depending on whether it’s unsweetened or sweetened.

Calories and Nutrition (Average, Unsweetened)

Note: Values are for unsweetened brewed iced tea. Sweetened or bottled varieties can contain 35–45 kcal and ~9–11 g sugar per 100 ml.

Health Benefits of Iced Tea

• Tea is rich in antioxidants (polyphenols) that help combat oxidative stress.
• Unsweetened iced tea is virtually calorie-free and can support hydration.
• Contains mild caffeine that may enhance alertness and focus.
• May support heart health when consumed without added sugars (observational evidence).
• Can be a flavorful alternative to sugary soft drinks when enjoyed unsweetened.

Tips for Enjoying Iced Tea

• Choose unsweetened or lightly sweetened versions to keep calories low.
• Flavor naturally with lemon, mint, ginger, or berries instead of syrups.
• Try cold brew (steep 6–12 hours in the fridge) for a smoother, less bitter taste.
• If you prefer sweetness, use a small amount of honey or a zero-calorie sweetener.
• Opt for decaf or herbal tea in the evening to limit caffeine intake.