Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is green tea?

Is green tea healthy? Yes, plain green tea is a healthy drink. Green tea scores 14/100 on the HowHealthyIs Score: 100 g provides 1 kcal. Green tea has no calories, a little caffeine and catechins, a type of polyphenol. Its score is low only because it has almost no nutrients; as a drink it is an excellent everyday choice. Source: USDA FoodData Central.

  • Low calorie
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Green tea ranks higher than 14% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein2%
  • Magnesium1%
  • Potassium1%
  • Iron1%
  • Fiber0%
  • Vitamin A0%
  • Vitamin C0%
  • Vitamin E0%
  • Calcium0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 5 minus 0 = 5. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in green tea?

Calories2kcal
Protein0.5g
Carbohydrates0g
Fat0g
Fiber0g
Sugars0g
Nutrition facts for green tea. Per 100 g and for the selected portion (245 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories1 kcal2 kcal
Protein0.2 g0.5 g1%
Carbohydrates0 g0 g0%
Fiber0 g0 g0%
Sugars0 g0 g
Added sugars0 g0 g0%
Fat0 g0 g0%
Saturated fat0 g0 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0 mg0 mg0%
Vitamin E0 mg0 mg0%
Minerals
Calcium0 mg0 mg0%
Iron<0.1 mg<0.1 mg0%
Potassium8 mg20 mg0%
Magnesium1 mg2.5 mg1%
Sodium1 mg2.5 mg0%

Source: USDA FoodData Central, "Beverages, tea, green, brewed, regular" (FDC 171917). Values rounded.

Why is green tea good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • A low-caffeine alternative to coffee
  • Unsweetened iced tea

What should you watch out for?

  • Concentrated green tea extract supplements have been linked to liver injury; brewed tea is different.

Which drinks score higher?

Other drinks with more nutrition per calorie. Variety matters more than picking one winner.

Coffee

1 kcal per 100 g

19

Low calorie

Soy milk

54 kcal per 100 g

37

Source of protein, Low sugar

Coconut water

18 kcal per 100 g

74

Low calorie

How does green tea compare?

Common questions about green tea

How many calories are in green tea?
100 g of green tea has 1 kcal. A typical portion, 1 cup (240 ml) (245 g), has about 2 kcal.
How much protein is in green tea?
Green tea has 0.2 g of protein per 100 g, or about 0.5 g in 1 cup (240 ml).
Is green tea good for weight loss?
Green tea is low in calories (1 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Beverages, tea, green, brewed, regular", FDC ID 171917. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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More: Drinks ranked, foods high in protein.