Carbs in Tea with Milk


How many carbohydrates are in tea with milk?  A cup of tea with 2 tablespoons of milk contains only 2.3 grams of carbs.  Black tea on its own without milk is very low in carbs at only 0.3 grams of carbs per cup. 

milk with tea

Adding a splash of 1% or 2% milk (roughly 2 tablespoons) will increase the carb count of your cup of tea by 2 grams of carbs. Interestingly, Homogenised 3% and Skim milk is even lower in carbs, containing only 1 gram of carbs. 

How Many Calories in Tea with Milk?

Heavy cream is also a favorite among keto dieters as it is higher in fat and only contains 1 gram of carbs. However, heavy cream is higher in calories as well, so if you are following a calorie reduction plan, use skim milk instead. 

Two tablespoons of skim milk adds only 8 calories and 1 gram of carbs, making your cup of tea only 12 calories and less than 2 grams of carbs per cup. This is half the calories of 2% milk, which comes in at 16 calories 2 tablespoon serving. Before adding milk, a cup of tea on it’s own has only 1 calorie.

A simple rule of thumb to keep your cup of tea low carb is to forgo the sugar and honey.  One teaspoon of sugar adds 16 calories and 4.2 grams of carbs to your cup and a teaspoon of honey adds another 21 calories and 6 grams of carbs.  If you must have your tea sweetened, opt for a natural sugar-free sweetener like Stevia.

Is Tea With Milk Healthy?

Sipping tea regularly can improve your health as it boasts anti-cancer benefits, digestive benefits, and positive effects on skin and hair health. Additionally, black tea is low in sodium and calories. But the benefits don’t end there!  Read on to discover all the advantages tea has to offer.

tea with milk keto

Nutritional Benefits of Black Tea:

  • Amino acids
  • Polyphenols
  • Proteins
  • Potassium
  • Major minerals and trace minerals
  • Manganese
  • Fluoride
  • Catechins (antioxidants)
  • Tannins

Nutritional Benefits of Adding Milk:

  • Calcium – Builds healthy bones and teeth; maintains bone mass.
  • Protein – Serves as a source of energy; builds/repairs muscle tissue.
  • Potassium – Helps maintain a healthy blood pressure.
  • Phosphorus – Helps strengthen bones and generate energy.
  • Vitamin D – Promotes heart health.
  • Vitamin B12 – Maintains healthy red blood cells and nerve tissue.

The powerful antioxidants that are inherently found in tea are called “catechins” and they provide the body with amazing health benefits. These antioxidants fight cancer-causing cells and help prevent heart disease by preventing the oxidation of LDL cholesterol and preventing damage in the artery walls and bloodstream.

The complex flavonoids in tea that prevent disease are called polyphenols. The flavonoid polyphenols in black tea are known as thearubigin and theaflavin. These two flavonoids are more concentrated in black tea than in green tea. A single cup of black tea contains about 200 milligrams of flavonoids. Interestingly, these flavonoids are more concentrated in black tea than in green tea.  Doctors recommend 600 milligrams of flavonoids each day to achieve optimal health.

Tannins are touted as amazing antioxidants by the tea industry and are believed to lower blood pressure, reduce the risk of cancer, and stimulate the immune system. Tannins are the naturally occurring chemical compounds that give black tea and red wine their astringency and also have anti-bacterial properties.

Guanine and xanthine are natural stimulants (similar to caffeine) that provide a natural energizing effect to keep your metabolism running efficiently.

Other Interesting Health Benefits
of Drinking Tea

tea with milk

Oral Health
Believe it or not, tea freshens the breath and cleanses the mouth. Studies show that black tea may prevent oral cancers. Additionally, tea’s polyphenols and tannins kill the bacteria that cause tooth decay and bad breath.

Aids in Digestion
Black tea, in particular, has more tannins than other tea types and offers amazing digestive benefits. Tea soothes gastric and intestinal issues, aids in digestion, and helps cure diarrhea.

Healthy Bones and Connective Tissue
Tea promotes strong bones and connective tissue. Scientists believe this to be due to the natural phytochemicals in tea.

Brain and Nervous System Benefits
The caffeine in tea improves mental focus and concentration by promoting blood flow in the brain. Unlike coffee and energy drinks, the caffeine in black tea is less likely to over-stimulate the heart and cause other unpleasant side effects. 

Additionally, L-theanine (an amino acid found in black tea) balances the effects of caffeine in a unique way, helping you concentrate more fully on tasks and act in a focused but relaxed manner.

Studies show that 4 cups of black tea a day reduces cortisol levels and boosts memory function.  Research has even shown daily tea consumption to help prevent Parkinson’s disease.

Clear Skin
Drinking black tea nourishes the skin with vitamins B2, C, and E.  It provides minerals such as magnesium, potassium, and zinc, which also benefits the skin.

The caffeine and some of its other chemical components can kill oral viruses, which helps prevent skin infections and pimples. Black tea has been shown to reduce fine lines, wrinkles, and signs of premature aging.

Tea can also benefit your skin by directly applying a damp tea bag to the skin. Placing black tea bags under your eyes helps reduce puffiness and dark circles. Adding black tea to your bath can provide an antioxidant boost for your skin and may even provide natural UV protection from the sun.

Healthy Hair
Black tea is a great way to make your hair shiny, healthy and manageable.  The high levels of antioxidants in tea boosts hair health. The caffeine stimulates the roots and decreases a hormone that causes hair loss (known as DHT or dihydrotestosterone), promoting hair growth and renewal of hair follicules. Black tea can also add darkness, shine and lustre to your hair if incorporate it into your beauty routine as a hair rinse.

Increased Energy and Vitality
The caffeine in tea is slowed by the naturally occurring chemical
L-theophylline, which makes its effects less jarring on the body than other caffeinated beverages.  Moderate caffeine intake has been shown to stimulate the brain and increase metabolism.

Other Namings of Tea with Milk

Milk tea also called Bubble tea, sometimes they call it pearl milk tea or boba milk tea

History / Origin of Tea with Milk

low carb tea milk

People from around the world often wonder why the English always drink tea with milk. In the 17th and 18th centuries the fragile china teacups in which tea was served were so delicate they would crack from the heat of the tea. Milk was added to cool the liquid and stop the cups from cracking.

Black tea, also known as “red tea,” was discovered in China over four centuries ago. In the years prior, only green and oolong teas were consumed. When the Jianxi Army entered the Fujian Province and camped at a nearby tea factory, black tea became a popular beverage accounting for over 90% of all tea sold in the West.

Black tea, called hóngchá or red tea in China, is a type of tea that are more oxidized than Oolong, green, and white teas. Due to this oxidization, black tea is generally stronger in flavour than the other varieties.

All types of tea are made from leaves of the shrub called Camellia Sinensis. There are two main varieties of the species: The larger-leaf Assamese plant, which was traditionally used for black tea, and the smaller leaf Chinese variety plant used for most other types of teas.

Black tea retains its flavour during storage for several years, while green teas lose their flavour after a year or two. For this reason, black tea has been a popular good of trade for centuries and even served as a form of stand-in currency in the 19th century in Tibet, Mongolia and Siberia.  

How to Make Your Tea Keto-Friendly

Black tea with milk is keto-friendly as long as you don’t overdo it on the milk. A whole cup contains 13 grams of carbs.  Adding a small amount of milk (around 2 tablespoons) to lighten your brew adds only 2 grams of carbs to your cup.

If you’re following the keto diet, opt for a higher fat milk like homogenised (3%) as it is even lower in carbs (1 gram).  In fact, many Keto dieters even use heavy cream for added satiating fat.

Always avoid sugar or honey.  If you simply must sweeten your tea, use a sugar-free sweetener, like Stevia.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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