Tea Nutrition Facts And Analysis – Green, White, Black, Oolong

Tea Nutrition Facts And Analysis

When it comes to tea people often have mixed opinions. Some say it’s healthy, while some say it’s not. The reasons are many – from added sugar to the caffeine content, but only actual tea nutrition facts will be able to help you decide if tea is healthy for you or not.

But here’s the thing. There’s not one tea. There’s green tea, oolong tea, black tea, white tea, herbal tea, fruit-flavored tea, and many more varieties.

Today we’ll discuss the nutrition facts of the types that come from the tea plant Camellia Sinensis. Then we’ll analyze these facts and conclude the health benefits and risks if any – you should be looking out for.

Tea Nutrition Facts and Analysis of the 4 Common Types


1. Green tea

Nutrition facts (1)

One cup of brewed green tea contains:

  • 245g water
  • 2.45 Kcal energy
  • No fat
  • No carbs
  • No sugar
  • 0.539g protein
  • 0.049 mg iron
  • 2.45 mg magnesium
  • 19.6 mg potassium
  • 2.45 mg sodium
  • 0.025 mg zinc
  • 0.451 mg manganese
  • 0.01 mg copper
  • 29.4 mg caffeine
  • 0.017 mg thiamin
  • 0.142 riboflavin
  • 0.073 mg niacin
  • 0.012 mg vitamin B 6


The high amount of water in green tea promises that it is highly hydrating. No fats, carbs, and sugar make it great for people struggling with diabetes, PCOD, and obesity. Having no carbohydrates makes it a fantastic beverage for anyone following the keto diet.

The high amounts of protein make it great for anybody looking to get stronger muscles.

Electrolytes like potassium and magnesium also help with muscle function, along with the little amounts of iron. Iron also helps create some essential hormones. Copper helps with the absorption of iron.

Electrolytes like manganese, sodium, and magnesium help keep the fluids in balance in your body. Plus, they also keep the blood pressure levels normal.

Green tea has four types of b vitamins – riboflavin, thiamin, niacin, and b6. All these help turn the food you eat (the carbohydrates) into energy to use throughout the day. The little caffeine green tea has – supports that. However, it may not be enough to wake you up every morning.

2. Black tea

Nutrition Facts (2)

One cup of black tea contains:

  • 236 g water
  • 2.37 kcal energy
  • No fat
  • No protein
  • No sugar
  • 0.7 g carbs
  • 0.047 mg iron
  • 7.11 mg magnesium
  • 2.37 mg phosphorus
  • 87.7 mg potassium
  • 7.11 mg sodium
  • 0.047 mg zinc
  • 0.024 mg copper
  • 0.519 mg manganese
  • 884 micrograms fluoride
  • 0.033 mg riboflavin
  • 0.026 mg pantothenic acid
  • 11.8 micrograms folate
  • 47.4 mg caffeine
  • 4.74 mg theobromine


Similar to green tea, black tea is highly hydrating as well. It has no fat, no protein, and no sugars. However, it has a few carbs, so anyone following a keto diet should make sure to plan their meals properly as the diet doesn’t allow many carbs.

Similar to green tea, black tea also has electrolytes like sodium, manganese, potassium, and magnesium. Together they help with avoiding electrolyte imbalance that can lead to dehydration and related problems. They also help keep the nerve and muscles functioning right while keeping your blood pressure normal.

What makes it different from green tea is primarily the high amounts of caffeine. This amount is high enough to help you get rid of your groggy self but low enough to prevent any jitters like that from coffee.

Additionally, black tea has a vitamin b variant called pantothenic acid. It helps in breaking down and building fats for energy.

It has theobromine which is fantastic for those with heart issues as it helps widen the blood vessels. Plus, it has fluoride, which can help strengthen your bones and teeth.

3. Oolong tea

Nutrition facts (3)

One cup of oolong tea contains:

  • 240 g water
  • 2.4 kcal energy
  • No protein
  • No fat
  • Little carbs
  • 2.4 mg calcium
  • 2.4 mg magnesium
  • 2.4 mg phosphorus
  • 28.8 mg potassium
  • 7.2 mg sodium
  • 0.024 mg zinc
  • 0.144 mg niacin
  • 38.4 mg caffeine
  • 4.8 mg theobromine

Oolong tea is also hydrating and has tons of electrolytes that keep the water levels in your body balanced. It does have few carbs, so anyone following keto should be aware.

Apart from the normal electrolytes like sodium, potassium, and magnesium in green tea and black tea, oolong also has calcium and phosphorus in a good amount. Both of these together help strengthen your bones and teeth.

Phosphorus is also great for repairing tissues and cells in the body, while some studies suggest calcium can be a supporter in the fight against cancer.

Lastly, oolong tea has higher caffeine than green tea and lower than black tea. This makes it great for those afternoon slumps, where you can’t risk having black tea as it may ruin your sleep for the night.

4. White tea

Nutrition facts (4):

One cup of white tea contains:

  • 6–55 mg caffeine
  • 0.3 calories
  • 0.3 mg sodium
  • 2.7 mg potassium
  • 0.1 g total carbs
  • Small amounts of calcium, copper, folate, iron, manganese, and magnesium.


White tea has the least amount of caffeine compared to black, oolong, and green tea. This makes it great for anyone sensitive to caffeine or those late-night tea binges.

The few amounts of electrolytes help keep your body functioning the correct way. They take care of your bones, teeth, heart, immunity, hemoglobin, muscles, and even nerves.

Over To You

Which tea seems the most nourishing to you based on these tea nutrition facts? Get a pack from Teafloor and try it today!

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