Tea glycemic index
Tea has no measurable glycemic index: a 250 ml serving (1 cup) has only 0.8 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: black tea, green tea
- Serving250 ml
- Available carbs0.8 g
- Fiber0 g
- Sugars0 g
- Protein0 g
- Calories3 kcal
Serving: 1 cup.
What to know
Unsweetened tea has no carbohydrate and no GI. Sweetened iced teas can contain as much sugar as soft drinks.
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Frequently asked questions
Does tea have a glycemic index?
Not a measurable one. GI can only be tested in foods with enough carbohydrate: the test needs a 25 or 50 g carbohydrate portion. Tea has 0.3 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does tea raise blood sugar?
Barely, on its own. What matters more is what you eat it with: bread, rice, potatoes, sauces or sugary drinks. Pairing carbohydrate foods with protein, fat or fiber tends to soften the rise.
How many carbs are in tea?
A 250 ml serving has about 0.8 g of total carbohydrate, including 0 g of fiber, leaving 0.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 0.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 1 kcal | 3 kcal |
| Carbohydrates | 0.3 g | 0.8 g |
| Available carbs | 0.3 g | 0.8 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Beverages, tea, black, brewed, prepared with tap water (SR Legacy, FDC 173227). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.