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Green Tea Nutrition Facts: Is Green Tea Good for You?
Brewed green tea is a beverage with virtually no calories, sugar, fat, or sodium. It provides small amounts of some nutrients, including manganese and riboflavin, but is not a significant source of any vitamin or mineral based on Daily Value percentages. Whether it is a good choice depends on your overall diet and what you might drink otherwise. Plain green tea also contains caffeine, with about 12 mg per 100-gram serving.
Per 100 g · Beverages, tea, green, brewed, regular
What stands out in green tea
- Almost no calories. A 100-gram serving of regular, brewed green tea contains just 1 calorie. It is also free of fat, carbohydrates, and sugar.
- Source of manganese. Green tea provides 0.18 mg of manganese per 100 grams, which is 8% of the Daily Value. It is not considered a good or high source of any other vitamin or mineral.
- Contains caffeine. Each 100-gram serving of brewed green tea contains 12 mg of caffeine. A standard 1-cup portion contains about 29 mg of caffeine.
- No fat or cholesterol. This data shows that brewed green tea contains 0 grams of total fat, saturated fat, and cholesterol.
What to keep in mind
- This nutritional information is for plain, brewed green tea. Adding sugar, milk, or other ingredients will change the nutrition facts, increasing calories, sugar, and fat.
Green Tea nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 1 kcal | – |
| Protein | 0.22 g | 0% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 99.9 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 8 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0.02 mg | 0% |
| Magnesium | 1 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0.01 mg | 0% |
| Copper | 0 mg | 0% |
| Manganese | 0.18 mg | 8% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.01 mg | 1% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.03 mg | 0% |
| Vitamin B6 | 0.01 mg | 0% |
| Folate (DFE) | 0 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 0 mg | 0% |
| Caffeine | 12 mg | – |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Green Tea by portion
The nutrition data for green tea is based on a 100-gram serving, which is about 3.4 fluid ounces. A more common serving size is 1 cup (245 g), which provides 2 calories and 0.5 grams of protein. This larger portion still contains no fat, carbohydrates, fiber, or sugar. A smaller 1 fluid ounce portion contains 0 calories and a trace amount of protein. The caffeine content scales with the portion size.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 245 g | 2 | 0.5 g | 0 g | 0 g | 0 g |
| 1 fl oz | 30 g | 0 | 0.1 g | 0 g | 0 g | 0 g |
How green tea compares with other drinks
Compared to other beverages, brewed green tea is very low in calories, macronutrients, and minerals. Among a group of seven drinks, it ranks low for calories, protein, sodium, and potassium, meaning it has less of these than most others in the group. Per 100 grams, green tea has the same number of calories (1 kcal) as black tea and coffee. It has significantly fewer calories and carbohydrates than drinks like coconut water, which has 19 calories and about 4 grams of carbs, or orange juice, which has 45 calories and about 10 grams of carbs per 100 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Green Tea | 1 | 0.22 g | 0 g | 0 g | 0 g |
| Coffee | 1 | 0.12 g | 0 g | 0 g | 0.02 g |
| Black Tea | 1 | 0 g | 0.3 g | 0 g | 0 g |
| Coconut Water | 19 | 0.72 g | 3.7 g | 1.1 g | 0.2 g |
| Orange Juice | 45 | 0.7 g | 10.4 g | 0.2 g | 0.2 g |
Quick answers
How many calories are in a cup of green tea?
According to USDA data, a 1-cup (245 g) serving of plain, brewed green tea contains 2 calories.
Does green tea have sugar or carbs?
No. Plain, brewed green tea contains 0 grams of total carbohydrates and 0 grams of total sugars per 100 grams, and in a 1-cup serving.
How much caffeine is in green tea?
Brewed green tea has 12 mg of caffeine per 100 grams. A 1-cup portion (245 g) contains about 29 mg of caffeine.
When to talk to a doctor or dietitian
- The USDA entry lists 12 mg of caffeine per 100 g. If you are pregnant, have heart rhythm problems or have been told to limit caffeine, check how much is right for you.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how green tea fits your situation.
Last updated October 21, 2026