How Many Calories Does Unsweet Tea Have?Nutrition Facts

Understanding Calories in Unsweet Tea

With the rising popularity of unsweet tea, many people have questions about the calorie content of this refreshing beverage. Unsweet tea, sometimes called plain tea or unflavored tea, is a zero-calorie drink made by steeping tea leaves or tea bags in hot water without adding any sugar or sweeteners. As unsweet tea contains no calories, it can be an excellent replacement for high-calorie sugary drinks.

The Benefits of Choosing Unsweet Tea

Unsweet tea has experienced growing popularity as more people aim to cut unnecessary calories and added sugars from their diets. The average 12-ounce can of soda packs around 150 calories and a whopping 39 grams of added sugar. Switching to unsweet tea can eliminate those empty calories and support a healthy lifestyle.

The CDC recommends limiting added sugar intake to no more than 10 percent of your total daily calories. For a 2,000 calorie diet, that's about 50 grams of added sugar per day. Just one can of soda exceeds this limit. Unsweet tea provides the flavor of tea with no calories or sweeteners.

Calculating Calories in Homemade Unsweet Tea

When you make unsweet tea at home, the calorie content comes down to the ingredients you use. Here's how to calculate the calories in a homemade glass of unsweet tea:

• Brewed unsweetened tea = 0 calories
• 8 oz water = 0 calories
• Lemon wedge = approx. 4 calories

So an 8-ounce homemade glass of unsweet tea with a lemon wedge will have only about 4 calories. The calories come from the fruit sugars naturally present in the lemon.

Store-Bought Unsweet Tea Calorie Counts

When you purchase ready-made unsweet tea rather than brewing at home, there will be some variations in calories depending on the brand. Here are some common calorie counts for an 8-ounce serving of store-bought unsweet tea:

• Lipton Unsweetened Tea: 0 calories
• Nestea Unsweetened Tea: 0 calories
• Gold Peak Unsweet Tea: 0 calories
• Honest Tea Unsweet Tea: 0 calories
• Snapple Diet Tea: 0 calories

As you can see, most major brands of bottled unsweet tea contain zero calories per 8-ounce serving. Some may have trace amounts due to ingredients like added citrus flavors, spices, or fruit juice for flavor. But these are negligible, ranging from 0 to 5 calories. Check the label on your favorite brand of unsweetened bottled tea to get the exact calorie amount.

Comparing Calories in Sweet Tea vs. Unsweet Tea

To understand why unsweet tea is considered one of the healthiest tea options, it helps to compare its calorie content to sweet tea. Sweet tea is made by brewing tea with added sugar or simple syrup while it steeps. This pumps the beverage full of extra calories and carbohydrates.

Here is how a typical 12-ounce glass of sweet tea compares to unsweet tea:

• Unsweet tea: 0 calories
• Sweet tea: Up to 130 calories and 32g added sugar

The amount of calories in sweet tea varies based on exactly how much sugar is used while brewing. But on average, you can expect a full glass of sweet tea to contain around 100-130 calories.

All those calories come directly from added sugar. To put this in perspective, the American Heart Association recommends no more than 25-36 grams of added sugar per day. A single 12-ounce glass of sweet tea nearly exceeds your daily limit!

Cutting out sweet tea is one of the easiest ways to control added sugar intake. Unsweet tea provides the same crisp, refreshing flavor with zero calories or sweeteners.

Benefits of Choosing Unsweet Tea

Here are some of the top benefits of drinking unsweet tea over sugary varieties like sweet tea:

• Weight control - Eliminating 100+ empty calories per glass can help with weight management.
• Blood sugar control - Added sugars in sweet tea can spike blood glucose levels.
• Dental health - The sugar in sweet tea promotes tooth decay and cavities.
• Heart health - Added sugars are linked to increased heart disease risk.

This doesn't mean you can never enjoy a nice glass of sweet tea. But making unsweetened tea your daily go-to is the healthier choice overall.

Does Unsweet Tea Count as Water?

When it comes to meeting your daily fluid needs, you might be wondering whether unsweet tea counts toward your total water intake for the day. The answer is yes - unsweetened tea can be hydrating and helps the body meet its fluid requirements.

According to the Mayo Clinic, the recommended total fluid intake from water, other beverages and food is around 15.5 cups for men and 11.5 cups for women per day. Unsweet tea contributes to these totals.

The combination of water and tea leaves provides hydration. In fact, one study in the American Journal of Clinical Nutrition found that drinking 5 cups of tea daily was just as hydrating as drinking 5 cups of water.

Tea also provides a small amount of potassium and sodium, electrolytes that help maintain fluid balance. So unsweetened tea can be counted alongside your total daily water consumption.

One thing to note is that caffeine does have a mild diuretic effect, meaning it causes some increased fluid loss. But for most people this is offset by the hydration provided by the tea itself. Those with sensitivity to caffeine may want to opt for decaf unsweet tea.

Tips for Staying Hydrated with Unsweet Tea

Here are some tips for using unsweet tea to help achieve daily fluid goals:

• Aim for at least 4-6 cups of unsweet tea per day as part of your total fluids.
• Choose decaffeinated varieties if you find caffeine causes dehydration.
• Don't rely entirely on tea - also drink plenty of water throughout the day.
• Drink tea between meals rather than with meals to maximize hydration.
• Avoid over-steeping tea - the more concentrated it is, the less hydrating.

Drinking unsweet tea is a healthy habit when paired with plenty of plain water as well. The combination provides hydration along with the unique health benefits and antioxidants in tea.

Is Unsweet Tea Good for Weight Loss?

Eliminating excess calories, sugar, and artificial sweeteners is key for any weight loss plan. In this regard, unsweet tea can be an excellent tool for shedding pounds.

Replacing sugary drinks like soda and fruit juice with unsweetened tea can remove a significant source of empty calories. Just this one swap can result in calories saved:

• 12 oz cola: 140 calories
• 12 oz sweet tea: 118 calories
• 12 oz unsweet tea: 0 calories

According to Harvard Health, cutting out just one sugar-sweetened beverage per day could save around 50,000 calories over the course of a year. That equates to about a 15-pound weight loss!

Beyond calorie reduction, some research indicates tea may also aid weight loss in other ways like boosting metabolism and inhibiting fat absorption. However more studies are needed to confirm this.

While unsweet tea can be a smart replacement for sugary drinks, keep in mind it should not fully replace water. Plain water is essential for overall health and weight regulation. Aim for at least 4-6 cups of unsweet tea plus 8 cups of water daily when trying to lose weight.

Making Unsweet Tea Part of a Healthy Diet

Unsweet tea on its own will not cause weight loss - a comprehensive diet plan is essential. Here are some tips for making unsweet tea part of a balanced, calorie-conscious diet:

• Replace sugary sodas, juices, lattes, and energy drinks with unsweet tea.
• Read labels to avoid bottled teas with added juices or natural sweeteners like cane sugar.
• Avoid adding milk, cream, or sweeteners like honey or agave - these add calories.
• Make sure your diet also includes fruits, vegetables, lean protein, and whole grains.
• Pair unsweet tea with healthy snacks like vegetables, nuts, cottage cheese.
• Drink unsweet tea between meals rather than during to control calories.

Unsweet tea alone won't cancel out excess calories elsewhere in your diet. But when consumed as part of an overall healthy eating plan, it can be a slimming and refreshing beverage choice.

Is There Caffeine in Unsweet Tea?

Unsweet tea is made from tea leaves, which naturally contain caffeine. The caffeine content depends on the type of tea used:

• Black tea: 47mg per 8oz
• Green tea: 28mg per 8oz
• White tea: 30mg per 8oz
• Decaf tea: 2mg per 8oz

So unless you choose a decaffeinated tea, unsweet tea does contain caffeine. The average 8-ounce serving provides around 25-50mg of caffeine compared to 30-40mg in the same amount of coffee.

Reasonable Caffeine Consumption

Caffeine is safe for most healthy adults in moderation. According to the FDA, up to 400mg per day is not generally associated with negative effects.

Potential side effects like anxiety, insomnia, headache, or rapid heartbeat may occur after 500-600mg for some people. Consuming very high amounts of 1,000mg or more per day can put you at risk of more serious issues.

Around 2-3 eight-ounce cups of unsweet tea per day containing 25-75mg of caffeine each is considered a moderate, safe amount for most. But those sensitive to caffeine or with certain medical conditions may need to stick to decaf unsweet tea only.

Tips for Managing Caffeine Intake

Here are some tips for keeping caffeine consumption in check while enjoying unsweet tea:

• Choose decaf or low-caffeine white or green tea if drinking more than 2-3 cups per day.
• Avoid drinking tea near bedtime so the caffeine does not disrupt sleep.
• Drink unsweet tea with food to slow caffeine absorption.
• Switch to every other cup decaf if drinking tea all day long.
• Pay attention to symptoms like jitteriness, rapid heartbeat, insomnia to identify excess intake.

Those with certain medical conditions like anxiety disorders, hypertension, or sleep disorders should check with a doctor about individual caffeine recommendations.

Moderating intake and opting for decaf when needed makes it possible to enjoy unsweet tea's benefits while keeping caffeine at safe levels.

Final Thoughts on Calories in Unsweet Tea

When it comes to calories, unsweet tea contains zero to minimal calories, especially when compared to sugary varieties like sweet tea. Choosing unsweetened tea is an easy way to cut empty calories and added sugars from your diet.

Replacing sugary sodas, fruit juices, coffee drinks, and other beverages with unsweet tea can support weight management and better health. Just be sure to consume unsweet tea alongside plenty of plain water as part of an overall balanced diet.

Brewing your own unsweet tea at home gives you complete control over ingredients. But most store-bought bottled unsweet teas also clock in at zero calories. Just check the label and avoid any with added juices or sweeteners.

Unsweet tea provides a refreshing, flavorful drink without the extra calories. Sip your way to better health and hydration by incorporating unsweet tea into your daily beverage rotation.

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.