Calories in Sweet Tea: Nutrition Facts & Serving Sizes
Per 1 glass (240ml)
Per 100g
Source: Web research, March 2026.
One glass of sweet tea (240ml) contains about 79 calories with 19.9g of carbs, all from sugar. Per 100g, sweet tea provides 33 calories with 8.3g of carbs (all sugar) and 0g of protein, fat, or fiber. Sweet tea is brewed black tea with added sugar, making it a high-sugar beverage with no meaningful nutritional value beyond the calories from sugar. A glass provides roughly 5 teaspoons of added sugar. A 500ml bottle delivers 165 calories and 41.5g of sugar. The potassium content is minimal at 18mg per 100g and folate is at 2mcg per 100g. Tea polyphenols provide some antioxidant benefit, but the added sugar largely negates any health advantage over drinking unsweetened tea. For anyone managing calorie intake or tracking macros, sweet tea is a significant source of liquid calories that provides no satiety and adds up quickly when consumed throughout the day.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 glass (240ml) | 79.2 | 0g | 19.9g | 0g | 0g |
| 1 bottle (500ml) | 165 | 0g | 41.5g | 0g | 0g |
| 100g | 33 | 0g | 8.3g | 0g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 33 | 2% |
| Protein | 0g | |
| Total Fat | 0g | |
| Total Carbohydrates | 8.3g | 3% |
| Dietary Fiber | 0g | |
| Sugars | 8.3g | 17% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Potassium | 18mg | 0% |
| Magnesium | 1mg | 0% |
| Phosphorus | 1mg | 0% |
| Folate | 2mcg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sweet Tea
Sweet tea provides essentially no health benefits beyond hydration. The base ingredient, black tea, contains polyphenols and antioxidants including catechins and theaflavins that have been associated with reduced cardiovascular risk in research. However, the high sugar content of sweet tea undermines the potential benefits of the tea itself.
Unsweetened black tea has essentially zero calories and provides those same antioxidant benefits without the sugar load. Switching from sweet tea to unsweetened tea or tea sweetened with stevia eliminates 79 calories per glass and 19.9g of sugar per serving. Over a day, drinking 2 to 3 glasses of sweet tea adds 160 to 240 calories from sugar alone.
For anyone focused on body composition, liquid calories are the most problematic category because they provide no satiety. You can drink 240 calories of sweet tea and feel just as hungry as before. Solid food at the same calorie count produces far more fullness via fiber, protein, and slower digestion. Replacing sweet tea with water, sparkling water, unsweetened tea, or black coffee is one of the highest-ROI dietary changes for reducing calorie intake without feeling deprived.
The caffeine in sweet tea (brewed from black tea) provides 30 to 50mg per 8oz glass, which may offer mild cognitive and performance benefits similar to other caffeinated beverages.
Dietary Considerations
Sweet tea is naturally gluten-free and vegan. It is not keto-friendly at 8.3g of carbs per 100g, all from sugar. For weight loss, sweet tea is one of the beverages to eliminate first. It provides liquid calories with no nutritional benefit and no satiety. Replacing sweet tea with unsweetened tea or water saves 79 calories per glass while maintaining hydration. Individuals managing blood sugar or diabetes should avoid sweet tea due to the high sugar content.
Daily Intake (100g)
100g of sweet tea provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sweet tea?
One glass of sweet tea (240ml) has about 79 calories. Per 100g, sweet tea contains 33 calories. A 500ml bottle has 165 calories. All calories come from sugar with no protein, fat, or fiber.
Is sweet tea bad for weight loss?
Yes, sweet tea is one of the worst beverages for weight loss. It provides liquid calories that do not satisfy hunger, making it easy to consume without reducing food intake. A glass delivers 19.9g of sugar with no protein or fiber. Replacing sweet tea with unsweetened tea saves 79 calories per glass.
How much sugar is in sweet tea?
One glass of sweet tea (240ml) has about 19.9g of sugar, roughly equivalent to 5 teaspoons. Per 100g, sweet tea contains 8.3g of sugar, all from added sugar (black tea itself has no sugar).
Is sweet tea better than soda?
Sweet tea and soda are similarly problematic from a calorie and sugar standpoint. Sweet tea has about 79 calories per glass versus 87 to 150 for most sodas of the same size. Both are high-sugar beverages with no nutritional value. Neither is a good choice for anyone tracking macros.
Does sweet tea have caffeine?
Yes, sweet tea brewed from black tea contains caffeine, typically 30 to 50mg per 8oz glass. This is less than coffee (around 95mg per 8oz) but more than most sodas. The caffeine provides mild alertness benefits but does not change the overall nutritional picture.
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