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On a scorching summer day, reaching for a chilled bottle of tea might seem like a healthier choice compared to soda, but be cautious—many of these beverages can contain as much sugar as a candy bar. Brands often entice consumers with claims of antioxidants and refreshing flavors, yet it’s crucial to scrutinize the label before indulging. Excessive sugar intake is linked to severe health issues such as weight gain, obesity, type 2 diabetes, and heart disease, as noted by the Centers for Disease Control and Prevention. Monitoring the levels of added sugars in your diet is essential for maintaining good health. The American Heart Association suggests a daily sugar intake limit of no more than 6 teaspoons for women and 9 teaspoons for men. To assist in selecting healthier bottled teas, the following six options should be considered with caution.
Arizona Iced Tea Green Tea with Ginseng and Honey
Nutrition: per serving 12 fluid ounce
Calories: 90
Fat: 0g (Saturated fat: 0g)
Sodium: 0mg
Carbs: 23g (Fiber: 0g , Sugar: 23g)
Protein: 0g
Arizona Iced Tea Green Tea with Ginseng and Honey is a popular choice but contains a substantial amount of added sugar. “Arizona Iced Teas are sold in large bottles, with each bottle containing two servings,” reveals Amy Brownstein, MS, RDN. “Yet, most people consume it as a single serving.” She further explains, “A 20-ounce bottle of this tea has 42 grams of added sugar, which accounts for 84% of your daily sugar allowance. Beverages with high sugar content contribute to weight gain and elevate the risk of type 2 diabetes.” Alexandria Hardy, RDN, LDN, from Pennsylvania Nutrition Services, adds, “It exceeds the daily sugar requirement and lacks the antioxidant benefits of real green tea. It’s preferable to brew your own and sweeten it slightly with honey.”
Lipton Iced Tea Citrus Green Tea
Nutrition: per serving 1 bottle
Calories: 100
Fat: 0g (Saturated fat: 0g)
Sodium: 150 mg
Carbs: 25g (Fiber: 0g , Sugar: 25g)
Protein: 0g
Lipton, a trusted brand, offers Citrus Green Tea, which experts like Terry Tateossian, ISSA Nutritionist and Personal Trainer, and founder of THOR: The House of Rose, advise against. “Marketed as green tea, which suggests antioxidants and metabolism-boosting properties, one bottle actually contains 25 grams of sugar without any protein or fiber to mitigate the spike.” Tateossian notes, “This equates to over 7 teaspoons of sugar in one serving. Additionally, it hides under labels like ‘natural flavor’ and includes preservatives like phosphoric acid and acesulfame potassium, which might affect gut health negatively over time.”
Snapple Peach Tea
Nutrition: per serving 16 fl oz
Calories: 160Fat: 0g (Saturated fat: 0g)
Sodium: 10mg
Carbs: 40g (Fiber: g , Sugar: 40g)
Protein: g
Snapple Peach Tea has been a favorite with customers for years, but have you read the back of the label? “This one might surprise people because Snapple has been marketed for years as a lighter, fruitier alternative to soda,” says Tateossian. “But just one bottle of their Peach Tea contains 40 grams of added sugar, which is more than what you’d get in a pack of Skittles.”
Pure Leaf Extra Sweet Black Tea
Nutrition: per serving 1 bottle
Calories: 240
Fat: 0g (Saturated fat: 0g)
Sodium: 0mg
Carbs: 64g (Fiber: 0g , Sugar: 64g)
Protein: 0g
With 64 grams of total and added sugar, Pure Leaf Extra Sweet Black Tea is sickeningly sweet and terrible for your health if consumed often. “That’s more than a can of Coke and the equivalent of 16 teaspoons of sugar,” Tateossian points out. “And it has zero fiber or protein to help regulate blood sugar, meaning you’re basically flooding your system with a fast hit of glucose,” she says. “What makes it worse is the health halo around ‘tea.’ Sure, it starts with brewed black tea, but by the time they’ve added all that sugar, any antioxidant benefit is outweighed by the inflammatory effect of the sweetener spike.”
Gold Peak Brewed Sweet Iced Tea
Nutrition: per serving 18.5 fl oz
Calories: 190
Fat: 0g (Saturated fat: 0g)Sodium: 10mg
Carbs: 48g (Fiber: 0g , Sugar: 48g)
Protein: 0g
Gold Peak Brewed Sweet Iced Tea has 48 grams of added sugar. “You’re getting zero fiber, protein, or healthy fat to balance it, which makes this a fast track to inflammation, belly fat, and blood sugar crashes,” says Tateossian. “If you love the taste of sweet tea, try brewing it yourself and adding a dash of honey or monk fruit.”
Brisk Lemon Flavor Iced Tea
Nutrition: per serving 12 fl oz
Calories: 70
Fat: 0g (Saturated fat: g)
Sodium: 110mg
Carbs: 17g (Fiber: 0g , Sugar: 17g)
Protein: 0g
Brisk Lemon Flavor Iced Tea has three servings in one bottle, so if you drink the entire amount, which most will, you’re consuming 48 grams of sugar, plus a big dose of junky ingredients. “This bottle is basically a chemistry experiment,” says Tateossian. “You’re getting 48 grams of added sugar, mostly from high fructose corn syrup, plus a double hit of artificial sweeteners like acesulfame potassium and sucralose, a red flag combo for blood sugar instability and gut disruption.” She adds, “And let’s not ignore the preservatives and phosphates layered in here. If your tea needs this many additives to stay shelf-stable, it’s not something your metabolism needs.”
Heather Newgen
