Black tea vs green tea: which is healthier?

They are about equally nutrient-dense: black tea scores 16/100 and green tea 14/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Black tea

16/100Low nutrient density

1 kcal per 100 g. 1 cup (240 ml): 237 g

Green tea

14/100Low nutrient density

1 kcal per 100 g. 1 cup (240 ml): 245 g

Which to pick for your goal

Fewer caloriesAbout even1 vs 1 kcal per 100 g
More proteinAbout even0 vs 0.2 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumBlack tea37 vs 8 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Black tea, 100 g	Green tea, 100 g	Black tea, 237 g	Green tea, 245 g
Calories	1 kcal	1 kcal	2 kcal	2 kcal
Protein	0 g	0.2 g	0 g	0.5 g
Carbohydrates	0.3 g	0 g	0.7 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	0 g	0 g	0 g	0 g
Saturated fat	<0.1 g	0 g	<0.1 g	0 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	37 mg	8 mg	88 mg	20 mg
Iron	<0.1 mg	<0.1 mg	<0.1 mg	<0.1 mg
Calcium	0 mg	0 mg	0 mg	0 mg
Magnesium	3 mg	1 mg	7.1 mg	2.5 mg
Sodium	3 mg	1 mg	7.1 mg	2.5 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about black tea All about green tea Open in compare tool