Does Peppermint Tea Have Calories?
Peppermint tea is a popular herbal tea made from the leaves of the peppermint plant. Its valued for its refreshing minty flavor and potential health benefits. But many wonder - does this tasty tea contain any calories?
The Calorie Content of Peppermint Tea
Plain peppermint tea prepared from fresh or dried leaves contains virtually no calories. Peppermint leaves themselves have very few calories by weight.
An 8-ounce (240 ml) cup of unsweetened peppermint tea generally contains:
- Less than 5 calories
- 0g fat
- 0g protein
- 0g carbohydrates
- 0g sugar
So on its own, pure peppermint tea is essentially calorie-free. This makes it an ideal low-calorie beverage option.
Added Ingredients and Calories
While plain peppermint tea doesnt have calories, ingredients added to it might.
Potential sources of calories in peppermint tea include:
- Sugar - White sugar, honey, agave nectar
- Milk or creamers - Whole milk, sweetened condensed milk, cream
- Syrups - Vanilla syrup, chocolate syrup, caramel syrup
- Sweeteners - Cane juice, corn syrup
Added sugars and creamers quickly hike up the calorie content. Just 1 tablespoon (15ml) of heavy cream has around 50 calories, while 1 tablespoon (15ml) of sugar contains nearly 50 calories.
Flavored or bottled peppermint tea products may also contain added sweeteners. Carefully read nutrition labels to be aware of ingredients that add calories.
Ways to Enjoy Low-Calorie Peppermint Tea
To keep peppermint tea calorie-free, enjoy it:
- Unsweetened or without added sugar
- With a natural zero-calorie sweetener like stevia
- With a sprinkle of mint leaves for more flavor
- With a squeeze of fresh lemon or lime juice
- Chilled over ice
- Mixed into sparkling water for a refreshment drink
Avoid mixing in creamers, syrups, or large amounts of sugar if limiting calories. Peppermint tea can be soothing and satisfying even without added sweeteners.
The Many Potential Health Benefits of Peppermint Tea
In addition to being low in calories, peppermint tea contains medicinal compounds that may offer various wellness advantages.
May Ease Digestive Issues
Peppermint tea is traditionally used to help relieve digestive problems. Menthol in peppermint may have antispasmodic effects on the digestive tract, allowing muscles to relax.
Studies show peppermint oil or tea can help alleviate:
- Nausea and vomiting
- Stomach pain and discomfort
- Irritable bowel syndrome (IBS) symptoms
- Bloating and gas
- Diarrhea
- Heartburn and indigestion
Peppermints soothing effects may also relax the intestinal tract and help relieve abdominal cramps and spasms.
May Ease Headaches
The menthol in peppermint is thought to have pain-relieving effects. Applying diluted peppermint oil or drinking the tea may help relieve tension headaches.
One study in 35 patients found that a 10% peppermint oil solution applied to the forehead and temples reduced headache pain.
May Relieve Cold Symptoms
Inhaling the vapors from peppermint tea may help clear nasal congestion. Peppermint acts as a decongestant and expectorant, loosening mucus in your respiratory tract.
Peppermint tea also soothes sore throats. One study found spraying a peppermint solution in the throat provided a similar anesthetizing effect to benzocaine.
May Improve Energy and Focus
Compounds like menthol in peppermint tea may improve alertness. Studies demonstrate peppermint aromatherapy can increase energy levels and concentration.
Research also links peppermint to reduced fatigue and anxiety. This suggests peppermint tea could be a mild cognitive enhancer.
May Lower Blood Sugar
Animal studies indicate peppermint may help lower high blood glucose levels. The exact glycemic mechanism is unknown but it may enhance pancreatic function.
One human study had participants take capsules with peppermint oil. After 4 weeks, they had significantly lowered average blood glucose levels.
May Relieve Stress
Peppermint tea contains anti-stress adaptogenic effects. The aroma of menthol may act on the brain to suppress stress hormone levels.
Research also associates drinking peppermint tea with lower anxiety and improved sleep. Its relaxing properties can calm nerves.
Possible Side Effects and Precautions
Enjoying a few cups of unsweetened peppermint tea daily is considered safe for most people. However, there are a few precautions to keep in mind:
- Pregnancy - Very high doses may increase risk of miscarriage. Stick to 1-2 cups a day.
- Reflux - Can relax the esophageal sphincter. May aggravate reflux if consumed in excess.
- Medication interactions - Peppermint may change how some drugs are metabolized and absorbed.
- Allergies - Though rare, peppermint can cause allergic reactions in sensitive people.
- Heartburn - Can trigger heartburn in some. Avoid drinking right before lying down.
- Headaches - Large amounts may actually cause headaches in sensitive individuals.
Talk to your doctor about any concerns related to drinking peppermint tea given your personal health history and medication regimen.
How to Brew Fresh Peppermint Tea
Its easy to make fresh, hot peppermint tea at home using either fresh or dried leaves:
Ingredients
- 1 cup water
- 5-10 fresh peppermint leaves or 1-2 teaspoons dried leaves
- Optional lemon wedge
Instructions
- Boil water in a kettle or pot.
- Wash peppermint leaves and crush or tear leaves to release oils.
- Place leaves in a mug or teapot.
- Pour the boiling water over the leaves and cover.
- Steep for 5-7 minutes if using fresh leaves, or 8-10 minutes for dried.
- Strain the tea into your cup.
- Flavour with a squeeze of fresh lemon juice if desired.
- Sweeten if desired, then enjoy!
You can also steep the leaves overnight in cold water in the refrigerator for refreshing iced peppermint tea.
Other Mint Tea Varieties to Enjoy
If you love the flavor of mint tea, try some of these other tasty varieties:
Moroccan Mint Tea
A green tea blend with peppermint leaves and sugar traditionally served in Morocco.
Chocolate Mint Tea
Made by adding pure unsweetened cocoa powder and peppermint leaves to boiling water or milk.
Ginger Mint Tea
Features the combined benefits of gut-soothing ginger and peppermint. Add lemon too.
Spearmint Tea
Milder than peppermint, spearmint makes a nice evening tea. It may help digestion.
Yerba Mate Mint Tea
Yerba mate is blended with mint for added flavor and alertness. An energizing afternoon pick-me-up.
Catnip Tea
In the mint family, catnip has relaxing, sedative properties to promote sleep.
Lemon Balm Tea
Offers stress-relieving effects. Often combined with mint and chamomile.
The Takeaway on Peppermint Tea and Calories
When enjoyed plain without any sweeteners or mix-ins, peppermint tea is virtually calorie-free. This makes it an ideal no-calorie beverage option any time of day.
Not only is unsweetened peppermint tea low in calories, it provides a host of evidence-based wellness benefits, from easing digestion to relieving headaches. Drinking a few cups per day can promote overall health.
However, be mindful of added sugars, syrups, and creamers that can ramp up the calorie content. Flavor peppermint tea naturally with mint sprigs, lemon wedges, or zero-calorie sweeteners instead to keep it low in calories.
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.
Add Comment