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Tea Calories: 1 Cup Milk Tea with & Without Sugar | Chai, Green, Black Tea
By Asfia Fatima, Chief Dietitian at Clearcals
One small cup (100ml) of milk tea with sugar has 77 kcal. Without sugar, the same cup has 62 kcal. Black tea has 0 kcal; green tea has 4 kcal per cup. The calorie count depends on the type of tea, the amount of milk and sugar added, and the serving size.
Track your daily tea intake with the Hint app to stay on top of your calorie goals.
Tea Calories: Quick Reference Table
| Tea Type | 100ml (1 small cup) | 200ml (1 mug) | 300ml (1 large cup) |
|---|---|---|---|
| Milk tea with sugar | 77 kcal | 154 kcal | 231 kcal |
| Milk tea without sugar | 62 kcal | 123 kcal | 185 kcal |
| Black tea | 0 kcal | 0 kcal | 0 kcal |
| Green tea | 4 kcal | 9 kcal | 13 kcal |
| Chamomile tea | 4 kcal | 7 kcal | 11 kcal |
| Cinnamon tea | 10 kcal | 20 kcal | 30 kcal |
| Hibiscus tea | 16 kcal | 32 kcal | 48 kcal |
1 Cup Tea Calories with Milk and Sugar (100ml)
One cup (100ml) of milk tea with sugar has 77 kcal — 48% from carbohydrates, 10% from protein, and 42% from fat. A medium cup (200ml) has 154 kcal and a large cup (300ml) has 231 kcal.
| Serving | Calories (with sugar) |
|---|---|
| 100ml (1 small cup / teacup) | 77 kcal |
| 200ml (1 medium cup / mug) | 154 kcal |
| 300ml (1 large cup) | 231 kcal |
200ml Tea Calories with Milk and Sugar
200ml of milk tea with sugar contains 154 kcal. A standard Indian mug of chai made with full-fat milk and one teaspoon of sugar typically holds 200ml — contributing 154 kcal per serving. Adding extra sugar (each teaspoon adds ~20 kcal) or switching to skimmed milk can significantly change this figure.
Chai Calories (1 Cup with Milk and Sugar)
1 cup (100ml) of chai with milk and sugar has 77 kcal. Chai (Indian spiced milk tea) has the same calorie base as milk tea — the spices (ginger, cardamom, cinnamon) add negligible calories. Calories primarily come from the milk and sugar used.
| Chai Serving | Calories |
|---|---|
| 100ml (1 small cup) | 77 kcal |
| 200ml (1 mug) | 154 kcal |
| 300ml (1 large cup) | 231 kcal |
Chai without sugar: 62 kcal per 100ml (see section below).
Watch: How to Track Tea Calories on the Hint App
1 Cup Milk Tea Calories Without Sugar
One cup (100ml) of milk tea without sugar has 62 kcal — 31% from carbohydrates, 14% from protein, and 55% from fat. Removing sugar saves 15 kcal per cup. Over three cups a day, that is a saving of 45 kcal — meaningful over time when managing calorie intake.
| Serving | Calories (without sugar) |
|---|---|
| 100ml (1 small cup) | 62 kcal |
| 200ml (1 medium cup) | 123 kcal |
| 300ml (1 large cup) | 185 kcal |
Tea without sugar calories with milk (per 100ml):
| Tea Type | Calories Without Sugar (100ml) |
|---|---|
| Milk tea (without sugar) | 62 kcal |
| Black tea (no milk, no sugar) | 0 kcal |
| Green tea (no milk, no sugar) | 4 kcal |
Milk Tea Nutrition Facts
Milk tea with sugar contains 48% carbohydrates, 10% protein, and 42% fat. It is a good source of antioxidants, calcium, and vitamin D.
| Nutrient | Per 100ml (With Sugar) | Per 100ml (Without Sugar) |
|---|---|---|
| Calories | 77 kcal | 62 kcal |
| Carbohydrates | ~9.2g | ~4.8g |
| Protein | ~1.9g | ~2.2g |
| Fat | ~3.6g | ~3.8g |
| Macros split | 48% carbs, 10% protein, 42% fat | 31% carbs, 14% protein, 55% fat |
Milk Tea Benefits
Milk tea offers several health benefits primarily from its antioxidants, calcium, and vitamin D content:
- Antioxidants: Tea polyphenols combat oxidative stress and are linked to improved heart health
- Calcium: Supports bone health
- Vitamin D: Contributes to bone and immune health
- Caffeine: May improve alertness and cognitive function in moderate amounts
Is Milk Tea Good for Weight Loss?
No — milk tea with sugar is not ideal for weight loss due to added calories from sugar and milk. At 77 kcal per 100ml, three cups a day add 231 kcal. For weight loss, opt for black tea (0 kcal) or green tea (4 kcal per cup). The Hint app provides personalised weight-loss plans with tea choices suited to your goals.
Is Milk Tea Good for Diabetes?
No — adding milk to tea reduces its insulin-sensitising effects. For individuals with diabetes, black tea without sugar is a better option. Track your tea intake and overall carbohydrate balance using the Hint app.
Is Milk Tea Good for Blood Pressure?
No — adding milk to black tea can alter its positive effects on vascular function, potentially increasing arterial stiffness risk. For blood pressure management, consider tea without milk or dairy.
Is Milk Tea Good for PCOS?
Dairy products may worsen PCOS symptoms, including insulin resistance. Opting for dairy-free alternatives or herbal teas is often a better approach. Hint Premium provides PCOS-specific dietary guidance.
Is Milk Tea Good for Thyroid Health?
Caffeine and calcium in milk tea can interfere with thyroid medication absorption. Maintain a gap of at least four hours between consuming dairy products and taking thyroid medication.
Is Milk Tea Good for Immunity?
Yes — milk tea provides antioxidants, calcium, phosphorus, and vitamin D, all of which support immune health in moderation.
Is Milk Tea Good for Muscle Gain?
Yes — tea polyphenols help reduce inflammation and oxidative stress, which can improve muscle strength and recovery. The protein from milk provides additional amino acid support.
Is Milk Tea Good for Weight Gain?
Yes — the calorie contribution from sugar and milk makes milk tea supportive of healthy weight gain. Three cups of 200ml milk tea with sugar add 462 kcal to your daily intake.
Milk Tea Side Effects
Excessive milk tea consumption can contribute to:
- Weight gain: From high sugar intake
- Blood sugar elevation: Particularly for diabetics
- Digestive issues: Lactose intolerance symptoms for some
- Sleep disruption: From caffeine if consumed in the evening
Moderation — 2–3 cups per day — is generally well-tolerated for most healthy adults.
Top 5 Popular Tea Recipes
1. Green Tea Calories
One small cup (100ml) of green tea has 4 kcal. Green tea is packed with antioxidants, polyphenols, and flavonoids. It boosts immunity, protects against cough and flu, lowers cholesterol, aids weight loss, and promotes digestion.
| Green Tea Serving | Calories |
|---|---|
| 100ml (1 small cup) | 4 kcal |
| 200ml (1 mug) | 9 kcal |
| 300ml (1 large cup) | 13 kcal |
2. Black Tea Calories
One small cup (100ml) of black tea has 0 kcal. Black tea is plain tea without milk or sugar. It is a low-calorie drink containing antioxidants, polyphenols, and catechins. It aids weight loss, improves memory, and helps lower LDL cholesterol, blood pressure, and blood sugar levels.
| Black Tea Serving | Calories |
|---|---|
| 100ml | 0 kcal |
| 200ml | 0 kcal |
| 300ml | 0 kcal |
Black tea with sugar (100ml): approximately 20 kcal (each teaspoon of sugar adds ~20 kcal).
Black tea without sugar (100ml): 0 kcal.
3. Chamomile Tea Calories
One small cup (100ml) of chamomile tea has 4 kcal. Chamomile tea is rich in phytonutrients and helps in treating insomnia, anxiety, and thyroid disorders, improves blood sugar and blood pressure levels, and reduces digestive issues.
| Chamomile Tea Serving | Calories |
|---|---|
| 100ml | 4 kcal |
| 200ml | 7 kcal |
| 300ml | 11 kcal |
4. Cinnamon Tea Calories
One small cup (100ml) of cinnamon tea has 10 kcal. Cinnamon tea is rich in antioxidants, polyphenols, and flavonoids. It reduces inflammation, helps control blood sugar, boosts metabolism, and strengthens hair.
| Cinnamon Tea Serving | Calories |
|---|---|
| 100ml | 10 kcal |
| 200ml | 20 kcal |
| 300ml | 30 kcal |
5. Hibiscus Tea Calories
One small cup (100ml) of hibiscus tea has 16 kcal — 85% from carbohydrates, 12% from protein, and 3% from fat. It helps reduce blood sugar, lowers blood pressure, aids digestion, and supports weight management.
| Hibiscus Tea Serving | Calories |
|---|---|
| 100ml | 16 kcal |
| 200ml | 32 kcal |
| 300ml | 48 kcal |
Tea Calories: Complete Variety Reference
| Tea Recipe | Calories per 100ml |
|---|---|
| Black tea | 0 kcal |
| Lemon black tea | 2 kcal |
| Turmeric tea | 3 kcal |
| Chamomile tea | 4 kcal |
| Green tea | 4 kcal |
| Mint tea | 6 kcal |
| Cinnamon tea | 10 kcal |
| Peppermint tea | 10 kcal |
| Tulsi tea | 10 kcal |
| Green tea with cinnamon | 11 kcal |
| Ginger tea | 11 kcal |
| Lemon pepper tea | 11 kcal |
| Turmeric lemon tea | 12 kcal |
| Wheatgrass tea | 16 kcal |
| Hibiscus tea | 16 kcal |
| Immune booster tea | 16 kcal |
| Green tea with honey | 19 kcal |
| Green tea with lemon and honey | 20 kcal |
| Green tea with honey and cinnamon | 25 kcal |
| Milk tea without sugar | 62 kcal |
| Milk tea with sugar | 77 kcal |
Final Thoughts
Milk tea is a beloved beverage with benefits from its antioxidants, calcium, and vitamin D. For calorie-conscious drinkers, milk tea without sugar (62 kcal/100ml) or green tea (4 kcal/100ml) are the best choices. Black tea (0 kcal) is ideal for weight loss or diabetes management.
The Hint app helps you track tea intake and understand how it fits into your overall diet. Hint Pro and Hint Premium offer personalised guidance for diabetes, PCOS, thyroid health, and weight management.
References
- Anderson RA, Polansky MM. Tea enhances insulin activity. J Agric Food Chem. 2002;50(24):7182-6.
- Ahmad AF et al. Effect of adding milk to black tea on vascular function. Food Funct. 2018;9(12):6307-6314.
- Chon DA et al. Concurrent Milk Ingestion Decreases Absorption of Levothyroxine. Thyroid. 2018;28(4):454-457.
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.
At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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