NutriSeek

Beverages

Green Tea

Overview

Why drink green tea?

Green tea is essentially calorie-free water carrying catechins, a modest dose of caffeine, and a trace of B vitamins. At about 2 kcal per cup, it is an easy way to enjoy a warm, flavorful drink without sugar or calories, which makes it a useful stand-in for sweetened beverages.

Good to know: Tea contains compounds that can reduce absorption of non-heme iron from plant foods, so if your iron is low it may help to drink it between meals rather than with them.

  1. Hydration without calories

    A cup supplies roughly 2.45 kcal and just 2.45 mg of sodium, so it hydrates much like water while offering more flavor than plain water.

  2. Gentle caffeine lift

    With about 29 mg of caffeine per cup, green tea gives a milder alertness boost than coffee, which suits people sensitive to stronger doses.

  3. Some riboflavin

    One cup provides 0.14 mg of riboflavin, about 11% of the Daily Value, a B vitamin your cells use to release energy from food.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in green tea?

Calories

1kcal

Protein

0.22g

Carbs

0g

Fat

0g

Fiber

0g

Sugars

0g

Minerals

  • Iron0.02 mg0%
  • Magnesium1 mg0%
  • Potassium8 mg0%
  • Sodium1 mg0%
  • Zinc0.01 mg0%
  • Copper<0.01 mg0%

Vitamins

  • Thiamin (B1)<0.01 mg1%
  • Riboflavin (B2)0.06 mg4%
  • Niacin (B3)0.03 mg0%
  • Vitamin B6<0.01 mg0%

Other compounds

  • Caffeine12 mg

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Green Tea vs Black Tea

NutrientGreen TeaBlack Tea
Calories1 kcal1 kcal
Protein0.22 g0 g
Saturated fat0 g<0.01 g
Iron0.02 mg0.02 mg
Magnesium1 mg3 mg
Potassium8 mg37 mg
Caffeine12 mg20 mg
Theobromine0 mg2 mg

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Questions about green tea

Is green tea better hot or iced for antioxidants?Does green tea block iron absorption?What are the health benefits of green tea?How much green tea should I eat per day?

Keep exploring

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Coffee

Black Tea

Black Tea

Orange Juice

Orange Juice

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Soy Milk

Soy Milk

Rich in Vitamin B12

Source: USDA FoodData Central, “Beverages, tea, green, brewed, regular” (SR Legacy, FDC ID 171917).View the USDA record ↗ (opens in a new tab).