Calories in Green Tea
Plain green tea contains essentially 0 calories (1-2 kcal per cup) with significant flavonoid and antioxidant content. Sweetened or bottled green tea drinks vary widely.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup plain green tea (240ml) | 2 | 0 | 0.5 | 0 | — |
| 1 cup green tea with 1 tsp honey | 22 | 5.5 | 0.5 | 0 | — |
| 1 cup matcha latte with milk | 90 | 13 | 4 | 3 | — |
| Bottled green tea (sweetened, 16oz) | 150 | 36 | 0 | 0 | — |
| 1 cup brewed iced green tea (no sugar) | 2 | 0 | 0.5 | 0 | — |
About these numbers
Green tea has accumulated meaningful epidemiological evidence for modest metabolic benefit. The 2018 Yang et al. systematic review (15 trials) found green tea consumption was associated with small but consistent reductions in body weight (~1.3 kg over 12 weeks) and waist circumference at intakes of 3-4 cups per day. The mechanism is attributed to catechins (EGCG) which modestly increase fat oxidation. The effect is small but consistent across studies.
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Frequently asked questions
- How many calories in green tea?
- Plain brewed green tea: 0-2 kcal per cup. Matcha latte with milk: 90-120 kcal. Bottled sweetened green tea: 100-180 kcal (mostly added sugar). Always read labels — "green tea" branding doesn't guarantee low calories.
- Does green tea help weight loss?
- Modestly. The 2018 Yang systematic review showed ~1.3 kg average loss over 12 weeks at 3-4 cups daily. The effect is small but consistent. The mechanism is catechin-driven fat oxidation increase. Not a magic bullet but a worthwhile addition — 0 calories, antioxidant benefit, modest fat-loss support.
- Best time to drink green tea?
- Doesn't meaningfully matter for the metabolic benefits. Practical caveats: caffeine (~30mg/cup, 1/3 of regular coffee) means avoiding 5+ hours before bed. With meals, green tea reduces iron absorption — drink between meals if iron status matters.
- Matcha vs regular green tea?
- Matcha provides ~10x the EGCG and antioxidant content per cup because you consume the whole leaf, not just an extract. Plain green tea: 70mg EGCG per cup. Matcha: 700mg per cup. For metabolic and antioxidant benefits, matcha is more efficient. Calorie content of plain matcha (without milk) is similar to regular green tea.
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