Loaded Tea Nutrition Facts - Calories, Carbs, Vitamins, Minerals

What is Loaded Tea?

Loaded tea is a trendy beverage made by adding extra ingredients like fruit, herbs, supplements, and sweeteners to standard black, green, or herbal tea. Loaded teas provide flavor, nutrients, and health benefits beyond those of regular tea.

Popular loaded tea recipes include:

• Berry loaded tea - with strawberries, blueberries, raspberries
• Tropical loaded tea - with mango, pineapple, coconut milk
• Detox loaded tea - with lemon, ginger, honey
• Energy loaded tea - with ginseng, guarana, caffeine powder
• Immunity loaded tea - with turmeric, cinnamon, cloves

The combinations and possibilities are endless. Load up your tea based on your preferences, dietary needs, and health goals.

Benefits of Loaded Tea

Loaded teas provide the benefits of regular tea, plus added bonuses from the extra ingredients. Potential benefits include:

• Higher antioxidant levels from fruits and herbs
• Essential vitamins and minerals
• Probiotics and prebiotics for gut health
• Anti-inflammatory effects
• Immunity boosting properties
• Better flavor and taste

Nutrition Facts of Common Loaded Tea Ingredients

Loaded teas get an extra dose of nutrition from fun add-ins. Here are the nutritional highlights of some popular loaded tea ingredients:

Fresh Fruit

Fruits like blueberries, strawberries, pineapple, lemon, and mango add important vitamins, minerals, fiber, antioxidants, and natural sweetness:

• Vitamin C for immunity
• Folate, Vitamin K, Potassium
• Anthocyanins and polyphenols
• Low calories and carbs

Dried Fruit

Dried fruits like raisins, cranberries, apricots, and dates offer concentrated nutrition:

• Natural sugars for sweetness
• Decent fiber content
• Vitamins and minerals
• High in antioxidants like carotenoids and polyphenols

Fresh Herbs

Herbs like mint, basil, cinnamon provide powerful benefits:

• Anti-inflammatory compounds
• Antioxidants to reduce oxidative stress
• Anti-microbial effects for immune health
• Phytochemicals and volatile oils for aroma/flavor

Nuts and Seeds

Nuts like almonds, walnuts, and seeds like chia and flax:

• Plant-based protein
• Fiber for digestion
• Heart-healthy fats
• Vitamin E, magnesium, calcium

Sweeteners

Honey, maple syrup, agave add sweetness along with nutrients:

• Antioxidants and anti-inflammatory compounds
• Minerals like calcium, iron, and zinc
• Phytochemicals and flavonoids
• Low glycemic index for steady energy

Macronutrients in Loaded Tea

The macro breakdown of loaded tea can vary based on the ingredients used. Here is the typical nutrient profile for 1 cup:

Calories

Loaded tea can range from 50-250 calories per cup depending on additions. Fruit, nut milks, and sweeteners increase calories.

Protein

Most loaded teas provide 1-5 grams of protein per cup from ingredients like milk, nuts, seeds, and protein powders.

Carbohydrates

Carbs range from 15-45 grams per cup. Sweeteners and fruits boost carbs, while herbs and spices add minimal carbs.

Fat

Loaded tea generally contains 2-15 grams of fat per cup depending on ingredients like coconut milk, avocado, nut butters, and oils.

Sugar

Added sweeteners can provide up to 30 grams of sugar per cup. Limit sweeteners to keep sugar content low.

Vitamins and Minerals in Loaded Teas

Loaded teas deliver a spectrum of important vitamins and minerals from the various plant-based ingredients. Some of the top micronutrients include:

Vitamin C

Fruits like lemon, pineapple, orange, mango, berries boost vitamin C, which supports immunity.

Vitamin A

Added carrots, sweet potatoes, dried apricots provide vitamin A for eye and skin health.

B Vitamins

Black and green tea, nuts, seeds, oats contain B vitamins for energy metabolism.

Vitamin E

Nuts, seeds, and oils like olive oil provide vitamin E, a powerful antioxidant.

Magnesium

Nuts, legumes, seeds, and leafy greens offer magnesium to regulate muscle and nerve function.

Potassium

Bananas, coconut water, dried apricots boost potassium, which is key for heart health.

Iron

Spinach, dried fruits, legumes add iron to support oxygen transport in blood.

Zinc

Pumpkin seeds, cashews, and cocoa powder provide immune-boosting zinc.

Antioxidants in Loaded Teas

The fruits, herbs, spices, and teas used in loaded tea provide powerful antioxidants. These include:

• Catechins in green and black tea
• Polyphenols in berries, citrus fruits
• Curcumin in turmeric
• Rosmarinic acid in mint
• Resveratrol in grapes and berries
• Astaxanthin in tea made with algae
• Beta carotene in carrots and sweet potatoes

Antioxidants help neutralize harmful free radicals and reduce oxidative stress in the body. This provides benefits for immunity, inflammation, heart health, brain function, and disease risk.

Boosting Antioxidants in Loaded Tea

Maximize antioxidants by including:

• Berries - blueberries, strawberries, raspberries
• Stone fruits - cherries, plums, peaches
• Citrus fruits - oranges, grapefruit, lemon
• Pomegranate seeds or juice
• Dark chocolate
• Herbs - cinnamon, oregano, turmeric
• Green and black tea

Potential Drawbacks of Loaded Teas

While loaded teas provide beneficial nutrition, there are some potential downsides to watch out for:

High in Sugar

Added sugars from sweeteners like honey or maple syrup boost the sugar content. This can cause blood sugar spikes and crashes.

May Cause GI Issues

Ingredients like fruits high in FODMAPs, fructose, or sorbitol could irritate digestion for some people.

Contains Caffeine

The tea itself as well as add-ins like cocoa, coffee, or gaurana provide caffeine that may disrupt sleep.

Easy to Overconsume Calories

The tastes and nutrition can make loaded teas easy to drink in excess, which can cause weight gain if calories aren't balanced out.

Possible Nutrient Interactions

Certain added nutrients like vitamin C may interact with the tea components and impact absorption.

Enjoy loaded teas in moderation as part of a healthy diet to maximize benefits and avoid potential downsides.

Preparing Balanced Loaded Tea

Follow these tips to prepare great-tasting loaded tea that offers balanced nutrition:

Choose a High Quality Tea

Use a base of organic green, black, white, oolong or herbal tea. High quality tea ensures maximum flavor and nutrients.

Add Fiber and Protein

Include fiber from fruits, veggies, nuts, seeds, and protein from nut milks or collagen peptides for satiety.

Boost Immunity

Add immune boosters like lemon, ginger, turmeric, berries, pomegranate, and antioxidant spices.

Control Added Sugars

Limit sweeteners like honey or maple syrup to avoid blood sugar spikes.

Hydrate with Water

Drink plenty of water throughout the day in addition to tea to stay hydrated.

Watch Portions

Stick to 1-2 cups max per day and adjust other foods to account for calories in loaded tea.

Store Properly

Keep loaded tea refrigerated up to 5 days. The nutrient content may decline with longer storage.

Sample Loaded Tea Recipes

Here are a few tasty loaded tea recipe ideas:

Chocolate Immunity Booster Loaded Tea

• Green tea
• Cocoa powder
• Turmeric
• Fresh ginger
• Cinnamon
• Cloves
• Black pepper
• Maple syrup
• Almond milk

Berry Metabolism Loaded Tea

• Oolong tea
• Frozen mixed berries
• Pomegranate arils
• Apple cider vinegar
• Flax seeds
• Mint leaves
• Stevia to taste

Tropical Inflammation Loaded Tea

• White tea
• Pineapple
• Mango
• Turmeric
• Ginger
• Coconut milk
• Maple syrup

The Bottom Line

Loaded tea offers a fun way to enhance your usual cup of tea with extra flavor, vitamins, minerals, antioxidants and health benefits. The combinations are diverse based on your nutritional needs and taste preferences. Pay attention to calories, sugar, and portions to keep loaded tea as part of a healthy lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.