Calories in Green Tea: Nutrition Facts & Serving Sizes
Per 1 cup (245g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Green tea is one of the lowest-calorie beverages you can drink, with just 1 calorie per 100g and about 2.5 calories per cup (245g). The macros are essentially zero: no carbs, no fat, and only trace protein (0.2g per 100g). The USDA nutritional profile for brewed green tea shows minimal micronutrient content in the liquid itself. The real value of green tea comes from its bioactive compounds, particularly catechins (especially EGCG) and caffeine, which are not captured in standard USDA macro data. A standard cup delivers natural caffeine that supports focus and alertness without the calories of a coffee drink loaded with cream or sugar. For anyone tracking calories and looking for a hot or iced drink that fits any macro target, plain green tea is as close to a free food as it gets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (245g) | 2.5 | 0.5g | 0g | 0g | 0g |
| 1 fl oz (30g) | 0.3 | 0.1g | 0g | 0g | 0g |
| 100g | 1 | 0.2g | 0g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 1 | |
| Protein | 0.2g | |
| Total Fat | 0g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Potassium | 8mg | 0% |
| Magnesium | 1mg | 0% |
| Riboflavin (B2) | 0.1mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Green Tea
Green tea earns its reputation in the fitness community primarily through its catechin content, particularly epigallocatechin gallate (EGCG). Research suggests that EGCG combined with caffeine may modestly increase fat oxidation and thermogenesis, which is why green tea extract is a common ingredient in fat-loss supplements. Drinking green tea itself delivers these compounds in their natural food matrix.
The caffeine in green tea (typically 30-50mg per cup, though not reflected in the USDA macro data) provides a mild stimulant effect that can improve focus, alertness, and endurance during training. Unlike high-dose caffeine from energy drinks, green tea delivers a more gradual effect due to the presence of L-theanine, an amino acid that promotes calm focus rather than jitteriness.
Green tea also functions as a hydration source. Staying well-hydrated supports every aspect of physical performance, and replacing sugary drinks with green tea significantly reduces total calorie and sugar intake over the course of a day. For fat loss, the combination of near-zero calories, caffeine, and antioxidants makes green tea one of the most cost-effective tools in your nutrition plan.
Dietary Considerations
Green tea is vegan, gluten-free, dairy-free, and compatible with every dietary approach including keto, paleo, carnivore, and calorie-deficit diets. At 2.5 calories per cup with zero carbs and zero fat, it fits any macro framework without adjustment. It does contain caffeine, which some individuals need to moderate, particularly later in the day. Green tea is not suitable for those with caffeine sensitivity or certain anxiety conditions. Plain green tea contains no added sugars, preservatives, or artificial ingredients. Bottled green tea drinks often contain significant added sugar, so always check labels if buying pre-made versions.
Daily Intake (100g)
100g of green tea provides 0% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in green tea?
Plain brewed green tea has just 1 calorie per 100g and about 2.5 calories per cup (245g). It is essentially calorie-free, making it one of the best beverages for anyone managing their weight.
Is green tea good for weight loss?
Yes. Green tea supports weight loss in multiple ways. It is nearly calorie-free, replacing higher-calorie drinks saves calories over time, and its catechins combined with caffeine may modestly boost fat oxidation. It also provides hydration, which supports overall performance and metabolism.
How much protein is in green tea?
Green tea has only 0.2g of protein per 100g and about 0.5g per cup. It is not a protein source. Use green tea as a calorie-free beverage and meet your protein targets through food and supplements.
Does green tea have caffeine?
Yes. Brewed green tea typically contains 30-50mg of caffeine per cup depending on brewing time and leaf quality. This is less than coffee but enough to provide a noticeable focus and energy boost. The USDA macro database does not capture caffeine content.
Is green tea keto-friendly?
Absolutely. Green tea has zero carbohydrates per serving and is fully compatible with ketogenic diets. It is one of the best beverage choices for keto since it provides caffeine and antioxidants with no impact on blood sugar or carb counts.
When is the best time to drink green tea?
Many people drink green tea in the morning or before workouts to take advantage of its caffeine and antioxidant content. Avoid drinking it late in the evening if you are sensitive to caffeine. It also works well as a replacement for high-calorie afternoon drinks.
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