When it comes to following the ketogenic diet, every food and beverage choice matters. The core principle of keto is drastically reducing carbohydrate intake to enter and maintain a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. With that in mind, many keto enthusiasts often ask: Can you drink teas on keto? The answer is a resounding yes—but not all teas are created equal when it comes to aligning with your low-carb lifestyle.
In this comprehensive guide, we will explore everything you need to know about drinking tea while on keto. From which teas are keto-friendly to how to avoid hidden carbs and enhance your experience with smart additions, we’ve got you covered. Whether you’re a seasoned keto veteran or just beginning your low-carb journey, this article will serve as your go-to resource for enjoying tea without compromising your ketosis.
Why Tea is a Natural Fit for the Keto Diet
Tea, especially unflavored black, green, oolong, and white tea, is naturally low in carbohydrates. In its purest form, tea consists mainly of water, polyphenols, and trace minerals—making it an ideal drink for those following a ketogenic lifestyle. But beyond the macronutrient profile, tea also supports metabolic health, encourages hydration, and can even enhance fat-burning—benefits that make it a perfect complement to the keto diet.
- Hydration: Staying well-hydrated is key on keto, especially in the early stages when water loss is more pronounced.
- Catechins: Compounds found in green tea, such as EGCG, are linked to enhanced fat oxidation and thermogenesis.
- Antioxidants: Tea is rich in antioxidants, which help reduce inflammation and oxidative stress—a concern for many on a high-fat diet.
However, not all teas—or how you prepare them—are keto-compliant. Before reaching for that iced fruit tea from the store, let’s delve into the specifics.
Keto-Friendly Teas: What You Can Drink
The foundation of any keto-friendly tea is its carbohydrate content. Most plain teas—those without added sweeteners or flavorings—contain zero or negligible carbs. Let’s look at the most common types of tea and how they align with ketosis.
Green Tea
Green tea is a popular choice among keto dieters because of its rich content of antioxidants and its potential to enhance fat burning. A standard 8-ounce cup of unsweetened green tea has 0 carbs and 0 calories. For best results, opt for loose-leaf or organic green tea to avoid artificial additives.
Black Tea
Black tea undergoes full oxidation, giving it a robust flavor and slight caffeine content. Like green tea, black tea is naturally free of sugars and fat. One cup of brewed black tea has 0 to 1 gram of carbs, often in the form of naturally occurring sugars that are so minimal they won’t affect ketosis.
Oolong Tea
Oolong tea falls between green and black tea in oxidation, meaning it retains many beneficial compounds while offering a wide range of flavors. Unsweetened oolong tea has 0 carbs and is a great way to enjoy variety without compromising your keto goals.
White Tea
Favored for its delicate flavor and high antioxidant content, white tea is minimally processed and has 0 carbs in its pure form. Because of its gentle taste, it’s also a good base for adding keto-friendly ingredients like cinnamon or vanilla extract.
Pu’erh Tea
Originating from China, pu’erh tea is fermented and often aged, giving it an earthy, complex flavor. It’s also believed to aid digestion and support liver health. Pu’erh tea is carb-free and safe for keto consumption when served plain.
What to Avoid: Teas That Can Kick You Out of Ketosis
While the teas listed above are excellent choices, there are several types of teas that you should steer clear of while on keto due to their carbohydrate content or added sugars.
Flavored Teas
Many commercially available flavored teas—such as vanilla chai, berry blends, or flavored green teas—contain added sugars or artificial flavorings that can significantly increase the carb content. Even something as seemingly innocent as chamomile tea may have added flavors or sweeteners, so always check the label.
Herbal Teas: Buyer Beware
Not all herbal teas are created equal. While non-flavored herbal infusions like chamomile and peppermint are zero-carb drinks, certain boxed varieties may contain stevia, erythritol, or even cane sugar. Always read the labels carefully to ensure your herbal tea is free of sweeteners or additives.
Bottled and Iced Teas
Ready-to-drink iced teas are often loaded with sugar or other sweeteners. For example, an 18-ounce bottle of sweetened iced tea can contain 30+ grams of carbs, which is well over the daily limit for most keto dieters. Even unsweetened bottled teas may contain flavorings or preservatives you’d prefer to avoid.
Tea-Based Drinks
Smoothies, bubble teas, tea lattes, and kombucha are often marketed as tea-based drinks, but they typically include high-carb ingredients like milk, sugar, syrups, or fruit. Save these for your refeed days or outside of strict keto periods.
How to Customize Your Tea for Ketosis
The beauty of tea is its versatility. While many teas are perfectly keto-friendly on their own, you might enjoy enhancing them with low-carb add-ins to boost flavor or provide extra energy. However, the key is to ensure that what you add supports ketosis and doesn’t reintroduce hidden carbs.
Keto-Friendly Add-Ins for Tea
- Heavy Cream or MCT Oil: A splash of half-and-half, heavy whipping cream, or a teaspoon of MCT oil brings healthy fats into the mix and can help sustain ketosis. A half-teaspoon of heavy cream adds around 1 gram of fat with negligible carbs.
- Unsweetened Nut Milks: Almond milk, coconut milk, and macadamia nut milk (unsweetened) can add a creamy texture and extra fat without impacting your net carbs.
- Collagen Peptides: Collagen is flavorless and can be mixed into hot tea for added protein support without carbs.
- Spices: Cinnamon sticks, ginger slices, or cardamom pods can enhance flavor and promote digestion. Plus, these spices are carb-free.
- Pure Stevia or Erythritol: If you need a sweet taste, opt for natural zero-calorie sweeteners in moderation. Be cautious with brands that mix erythritol with dextrose or maltodextrin, which can add carbs.
Enhancing Brain and Metabolism Function
Some keto followers use tea as a vessel for boosting mental clarity and metabolic rate. Adding MCT oil to your tea is a popular fat source that converts quickly to ketones, fueling the brain efficiently. Similarly, green tea extract capsules or brewed matcha—a finely ground powder of specially grown green tea leaves—are known for their ability to support fat burning and concentration.
Tea and Its Role in a Ketogenic Lifestyle
Beyond its low-carb nature, tea can play a foundational role in a holistic ketogenic lifestyle. From supporting digestion to enhancing mood and cognitive function, drinking quality tea can offer more than just hydration.
The Gut Health Connection
Emerging research on the gut-brain axis and diet shows that polyphenols found in tea may support a healthy gut microbiome. This is especially beneficial on keto, where fiber intake can occasionally be reduced. Certain teas like pu’erh and green tea may stimulate the growth of healthy gut bacteria, which helps regulate inflammation and immunity.
Mental Clarity and Focus
The moderate caffeine levels in black, green, and oolong tea—often balanced with the amino acid L-theanine—promote calm alertness. This can be especially useful for keto dieters who may feel temporarily brain fogged during the transition into ketosis.
Curbing Cravings
Intermittent fasting often goes hand in hand with keto for many people. Sipping tea between meals can help you feel satiated, warm, and occupied while reducing cravings for sweets or unnecessary snacking.
How to Read Labels: Finding True Zero-Carb Teas
Choosing the best tea for keto isn’t always straightforward, especially in the grocery store aisles. Let’s break down how to decipher product packaging and avoid hidden carbs.
Look for These Words
- “Naturally flavored” – Indicates no added sugars or artificial sweeteners.
- “Unsweetened” – A crucial term when checking iced or pre-made teas.
- “Organic” and “Non-GMO” – While not directly related to carb content, these can suggest fewer unnecessary additives.
Avoid These Ingredients
| Ingredient | Impact on Ketosis |
|---|---|
| High fructose corn syrup | High in net carbs, will quickly take you out of ketosis. |
| Cane sugar | Direct source of glucose, not keto-friendly. |
| Agave nectar | High in fructose, still high in carbs. |
| Dextrose or maltodextrin | Used in some sweeteners; high glycemic impact. |
| “Natural flavors” | Sometimes used to mask added carbs or sweeteners. |
The Best Teas for Keto Dieters: A Buyer’s Guide
Finding delicious, high-quality, zero-carb tea options is easier than ever thanks to the growing demand for keto and low-carb products. Here are some brands and types to look for:
Traditional Loose Leaf and Bagged Brands
Twinings: Offers a wide range of naturally unsweetened and unflavored options, from Earl Grey to Pure Green.
Bigelow: Known for classic flavors, many of which are naturally sweetener-free.
Yogi Tea: Features herbal infusions; best to stick to unflavored blends like Super Antioxidant or Digest.
Numi Organic Tea: High-quality organic blends with no added sweeteners in most products.
Specialty and Functional Teas
Butterfly Labs Matcha: High-grade matcha powder ideal for making hot matcha green tea without added carbs.
Four Sigmatic Mushroom Coffee and Tea Blends: Includes mushroom varieties that promote energy and immune health—offering an adaptogenic boost ideal for keto dieters.
Art of Tea Custom Blends: You can order custom loose leaf teas with full transparency around flavoring and ingredients.
Brewing Techniques to Maximize Flavor and Benefits
How you prepare your tea can enhance or diminish its health benefits, especially when you’re using it as part of your keto routine.
Brewing Green Tea
Green tea benefits from lower water temperatures (160–180°F/70–80°C) to avoid bitterness. Steep for 1–3 minutes.
Steeping Herbal and Black Tea
Herbal and black teas do best with boiling water and longer infusion times—5 to 10 minutes for maximum flavor and nutrient extraction.
Enhanced Brewing Techniques
- Use a french press or loose leaf infuser for better flavor.
- Whisk matcha tea with a bamboo whisk and hot water for a frothy keto boost.
- Cold brew stronger infusions like pu’erh or black tea for a refreshing iced tea with added depth.
Hot vs. Cold Teas on Keto
Both hot and cold brews can fit perfectly into a keto lifestyle. Here’s a quick comparison to help you choose.
| Factor | Hot Tea | Cold Brew/ Iced Tea |
|---|---|---|
| Carbs | Zero (if unsweetened) | Zero (if unsweetened) |
| Antioxidants | Higher due to full extraction during brewing | Somewhat lower depending on brew time |
| Digestive Benefits | Better for warming the stomach and aiding digestion | Good for hydration during warm weather |
| Preparation Time | Quick and immediate | Requires time or planning ahead |
Cold-brewed tea can be a refreshing summer beverage, especially if steeped for 6–8 hours in water. It’s naturally lower in caffeine and less bitter, so it’s a great choice if you’re sensitive to stimulants.
Tips for Staying Keto-Friendly While Enjoying Tea
Maintaining ketosis while sipping your favorite beverage doesn’t have to be complicated. Here are some simple strategies to make tea a seamless part of your keto lifestyle:
Make It at Home
Brewing your own tea guarantees control over ingredients. Avoid bottled and pre-made versions unless you’ve verified their keto-friendliness.
Avoid “Diet” or “Low-Carb” Marketing Clues
Manufacturers often use tactics like artificial sweeteners or “sugar-free” claims that may not reflect the tea’s overall quality or digestive impact.
Stick to Black, Green, Oolong, and White Varieties
These teas are least likely to contain added sugars or flavorings, especially when purchased from reputable brands.
Track Net Carbs
Even seemingly keto-friendly drinks can add up over the course of the day. Use a food-tracking app to make sure your tea remains zero net carbs.
Conclusion: Tea is a Perfect Companion for the Keto Diet
In short, the answer is yes—you can drink teas on keto. In fact, tea can and should be a staple in your keto beverage lineup. Herbal, green, black, oolong, and white teas are naturally low in carbs and rich in beneficial antioxidants and compounds, making them more than just keto-friendly—they’re ketosis-enhancing.
By choosing plain, unsweetened options and incorporating smart, keto-aligned add-ins like heavy cream, cinnamon, and MCT oil, you can enjoy a flavorful and supportive beverage that aligns with your low-carb, high-fat goals. Just be mindful of flavored or bottled teas, sweeteners, and hidden carbs. And remember, like any food or drink on keto, context and consistency matter most.
So go ahead, steep that cup, sip mindfully, and enjoy the journey into ketosis—one mug at a time.
Getting Started: Your Next Steps
If you’re just beginning your keto journey, start with simple, pure teas and gradually experiment with different blends and spices. Use this guide as a reference whenever you’re unsure and consider keeping a tea journal to note your favorites, as well as any impact they have on your energy, digestion, or ketone levels.
Your ideal keto tea doesn’t have to be complicated—it just needs to align with your needs, preferences, and goals. So raise your cup to good health and smart choices. With the right tea in your routine, you’ll be one step closer to thriving on your keto path.
Can I drink tea while on a ketogenic diet?
Yes, you can absolutely drink tea while following a ketogenic diet. In fact, tea is a great choice for keto dieters because most varieties are naturally low in carbohydrates and calories. Green tea, black tea, herbal teas, and oolong tea typically contain no carbs unless sweeteners or additives are included. Just be sure to choose unsweetened versions or those without milk or flavorings that can contain hidden carbs.
However, it’s crucial to remain vigilant about what you add to your tea. Avoid sugar, syrups, honey, or regular milk, as they can introduce enough carbohydrates to potentially disrupt ketosis. Instead, opt for keto-friendly additions like unsweetened almond milk, a small amount of heavy cream, or natural zero-calorie sweeteners like stevia or erythritol. Always check for preservatives or added sugars when purchasing bottled or flavored teas.
Are herbal teas allowed on keto?
Yes, herbal teas are generally allowed and even encouraged on a ketogenic diet. These teas, such as chamomile, peppermint, ginger, and hibiscus, are made from herbs, spices, and plant materials that naturally contain negligible or no carbohydrates. They are an excellent way to stay hydrated and enjoy flavorful beverages without compromising your ketosis goals.
To safely enjoy herbal teas on keto, stick to plain loose-leaf or bagged versions without added sugars or flavors. If you prefer packaged herbal teas, read the labels carefully to avoid unexpected additives. Also, be mindful of how you prepare them; adding keto-friendly ingredients like a slice of lemon or a pinch of cinnamon can enhance flavor without adding significant carbs.
Does adding milk to tea kick me out of ketosis?
Depending on the type and amount, adding milk to tea can potentially disrupt ketosis due to its natural sugar content—lactose. Regular cow’s milk contains around 12 grams of carbs per cup, which can significantly contribute to your daily carb limit and affect ketone production. Even small amounts may accumulate, especially if you drink multiple cups per day.
To keep your tea keto-friendly, choose low-carb milk alternatives such as unsweetened almond milk, coconut milk, or macadamia nut milk. These options have significantly fewer carbs and can be used without breaking ketosis. You can also use a splash of heavy cream or half-and-half for a richer taste, although moderation is key to staying within your daily macros.
What sweeteners can I use in my tea on a keto diet?
Several sweeteners are compatible with the ketogenic diet, allowing you to enjoy a sweet cup of tea without affecting ketosis. Natural options like stevia and monk fruit extract are popular choices because they have minimal to zero calories and carbs. These sweeteners have a high sweetness intensity, so only a small amount is needed to achieve your desired flavor.
Artificial sweeteners like erythritol, allulose, and sucralose are also commonly used on keto, although some people prefer to avoid them due to potential digestive effects or personal preference. When selecting a sweetener, always read the label to confirm it’s free of added sugars or fillers that may contain carbs. Keep in mind that individual responses to sweeteners can vary, so find what works best for your body and taste buds.
Can I drink flavored teas on keto?
Flavored teas can be consumed on a keto diet, but caution is required. Many commercially flavored teas include added sugars or maltodextrin to enhance taste and aroma, which can contribute a surprising number of carbs. Always check the ingredient list or nutrition label to ensure that there are no hidden carbs or artificial additives that could interfere with your ketosis.
If you enjoy flavored teas, consider making your own using plain tea as a base and adding natural, low-carb flavors such as cinnamon, lemon zest, mint leaves, or unsweetened vanilla extract. This way, you gain full control over what goes into your tea while keeping your carbs minimal. Look for organic or keto-certified brands if purchasing pre-flavored teas to ensure they align with your dietary goals.
Are there any teas to avoid on a ketogenic diet?
Some teas should be avoided when following a ketogenic diet, especially those with high sugar content or added carbohydrates. Bottled teas commonly found in grocery stores often contain sweeteners such as high-fructose corn syrup or cane sugar, which can quickly exceed your daily carb allowance. Similarly, canned tea beverages or ready-to-drink iced teas should be approached with care.
Also, be wary of herbal blends or tea mixes that contain dried fruits or flavoring syrups unless certified low-carb. If the label indicates more than 1 to 2 grams of carbs per serving, limit or avoid consumption, depending on your daily carb budget. In general, sticking to pure, unsweetened teas and carefully checking labels helps prevent accidental intake of carbs that could stall ketosis.
How much tea can I drink on keto without risking ketosis?
There is no limit on the amount of plain, unsweetened tea you can drink while on keto, as long as it doesn’t contribute significant carbs. Most unflavored and herbal teas have less than 1 gram of net carbs per cup, which fits comfortably within a ketogenic carbohydrate range of 20 to 50 grams per day. Therefore, drinking several cups throughout the day should not interfere with ketosis.
However, the concern arises when additives such as sweeteners or milk are consumed in large quantities over time. It’s important to track your tea’s total carb content, especially if you’re adding low-carb alternatives. Drinking tea in moderation while being mindful of your overall macros can help you maintain a state of ketosis while enjoying your preferred brews. As with any dietary choice on keto, awareness and portion control are essential.