Is Tea Keto?

A warm cup of comforting caffeinated black tea on a cold afternoon is a perfect way to soothe your senses as you watch the steam rise from the top. On a summer day, an icy cold herbal tea can be refreshing like nothing else. Tea has been drunk by humans for thousands of years, and if you’re a tea lover, you understand why this beverage has such a long history. But if you’re new to the ketogenic diet, you may be wondering if tea is keto. What teas are keto-friendly, and can you add milk or sweetener?

Is Tea Keto?

Unsweetened tea is keto-friendly. All types of unsweetened tea, including black and herbal teas, have little to no carbohydrates, making them suitable for a ketogenic diet. For example, green tea has less than 1 gram of net carbs per 8 ounce cup. ^[1] The exceptions are bubble tea, most chai teas, and sweetened sugary teas.

Keto dieters can enjoy teas in numerous ways, from a warm black tea sweetened with keto sweetener to an iced herbal tea mixed with carbonated water. Of course, you’ll want to avoid added carbs such as sweeteners. Plain tea may be keto, but a tea product with added sugars, honey, or syrups is another story. Even one sugar cube could push you off the keto track. This means you’ll want to be especially careful with bottled teas, as these are often sweetened. If you’re ever unsure if a tea product is keto-approved, check the carb count on the label.

It’s best to keep your keto beverages between 0-5 grams of net carbs, which is the total number of carbs minus the sugar alcohols and fiber.  

When considering teas, watch out for ingredients that’ll hinder ketosis, such as:

• Sugar
• Syrup
• Fruit juices
• Candied or dried fruit pieces
• Regular higher-carb milk

One cup of whole milk has over 11 grams of carbohydrates, so you have to be mindful of the sugars and milk.  Ensure any milk used is low-carb and has no sugary additives. ^[2]

You can make chai tea keto-friendly by using whipped cream or a non-sweetened dairy milk alternative and a keto sweetener.

Suitable keto additions for your tea include:

• Keto sweeteners like stevia, monk fruit, and allulose
• Half-and-half
• Heavy whipping cream
• Unsweetened plant-based creamers and milk

Green tea and black tea are among the best keto-friendly choices. Green tea provides minerals like potassium and vitamins like A, E, and C. Antioxidant-rich green tea has also been shown to improve blood sugar control and fat burning. ^{[3] [4]}

The carbohydrate content of kombucha teas varies depending on the time it’s fermented and if there are any additional sugars. If you’re drinking kombucha, just be sure you stay within your macros and check the label. Kombucha could fit into a ketogenic diet.