Group · Drinks
Tea
Tea is one of the most widely drunk beverages in the world, made from the infused leaves of the tea plant (Camellia sinensis). Depending on how far the leaves are oxidised, there is green tea, black tea, white tea, oolong or smoked tea, each offering very different aromas and nuances. Without sugar, tea is a drink with almost no calories: about 0.4 kcal per 100 g, with a trace of carbohydrate and no fat or protein. Rich in natural antioxidants (polyphenols, catechins) and a source of caffeine, it fits perfectly into a balanced diet and is a warming, hydrating alternative to sugary drinks throughout the day.
Macronutrient breakdown
Nutrition table per 100 ml
| Calories | 0 kcal |
| Kilojoules | 2 kJ |
| Protein | 0,1 g |
Micronutrients per 100 ml
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,19 mg10 %
- Selenium2,98 µg5 %
- Copper0,02 mg2 %
- Vitamin B93,25 µg2 %
- Potassium25,8 mg1 %
- Vitamin B20,02 mg1 %
- Magnesium2 mg1 %
- Iodine0,61 µg0 %
See the other 6 nutrients
- Vitamin B30,06 mg0 %
- Zinc0,03 mg0 %
- Phosphorus1,75 mg0 %
- Vitamin B50,01 mg0 %
- Calcium1,1 mg0 %
- Iron0,02 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Tea is made by infusing in just-off-the-boil water, at a temperature suited to the variety: about 70 to 80 °C for green tea or delicate white tea, 90 to 95 °C for a stronger black tea. Brewing for too long releases more tannins and brings bitterness, whereas a short infusion preserves the delicate aroma. To enjoy its nutrition facts without adding to your calorie count, it is best drunk plain, without sugar, or with a squeeze of lemon, a fresh mint leaf or a little ginger.
- Varieties and uses: green tea for lightness, black tea for the morning, oolong and white tea for lovers of subtlety, and flavoured teas (jasmine, bergamot, red fruit) to vary the pleasure.
- Nutritional strengths: very few calories, rich in polyphenols and catechins, a source of caffeine for alertness, ideal for hydrating without added sugar.
- Times of day: in the morning or early afternoon for the stimulating effect, and a caffeine-free herbal tea in the evening so as not to disturb your sleep.
For weight control, tea is a great ally: its almost zero calorie density makes it an excellent replacement for fizzy drinks and other empty calories. Beware of commercial iced teas and very sweet versions, however, which can push up your carbohydrate intake. If you like hot drinks, also compare tea with coffee, which is higher in caffeine, depending on your sensitivity to stimulants.
For active people, tea can support daily hydration and give a gentle lift thanks to its caffeine before a session of moderate intensity. It does not, however, replace water during exercise, nor a proper recovery snack rich in protein and carbohydrate. To rebuild your stores after training, opt instead for a suitable protein snack. Tea remains an excellent habit for slowing down and enjoying a pause.
Properly stored in an airtight tin, away from light, damp and strong smells, tea keeps all its aroma. To discover other sugar-free options, explore the drinks in our guide and check the food calorie table to compare what they provide.
