Iced tea holds a special place in the hearts of many Americans, providing relief during scorching summers and serving as a refreshing daily beverage packed with advantages. Tea boasts a wealth of antioxidants, especially polyphenols, which combat oxidative stress and inflammation. Its flavonoids contribute to heart health by reducing "bad" cholesterol levels and blood pressure. Varieties like green tea can enhance metabolism and aid in weight loss, while its moderate caffeine and L-theanine content foster mental alertness, improving mood and concentration.
However, there's a significant downside to this beloved brew: sugar. Commercially available iced teas often contain excessive added sugars, with some bottled varieties exceeding 100% of your recommended daily sugar intake in just one serving. According to the 2020-2025 Dietary Guidelines for Americans, coffee and tea contribute to 11% of total added sugars in the American diet, and research indicates that tea is responsible for nearly all of these added sugars. This is particularly worrisome given speculation among experts that the increasing consumption of sugar-sweetened beverages may be a contributing factor to America's obesity epidemic.
As health awareness grows, numerous iced tea brands are rolling out healthier options, aiming to provide Americans with ingredients that are better for them. Nonetheless, navigating the array of choices lining grocery store shelves can be daunting. To streamline your decision-making, we've curated a list of the 12 healthiest iced teas available in your local market, along with 4 to steer clear of, ensuring that making healthy choices is a breeze.
How we chose the healthiest iced teas
Low or no added sugars: Given that many bottled iced teas (and other canned beverages) are packed with added sugars, it's crucial to opt for tea with either minimal or no added sugar. These extra calories can quickly accumulate, surpassing recommended daily limits. According to the American Heart Association, men should consume no more than 36 grams of added sugar daily, while women should aim for a maximum of 25 grams. Excessive added sugar intake has been associated with serious health risks like heart disease and obesity.
No artificial sweeteners or colorings: The health and safety of artificial sweeteners and colorings have been the subject of numerous studies, yielding conflicting findings. To err on the side of caution, we ensured that all the "best" iced teas on our list are free from artificial sweeteners or colorings. Instead, they are sweetened with natural alternatives like stevia, monk fruit, or fruit juice. Additionally, none of our recommended teas are artificially colored—after all, why should tea be a vibrant shade of pink?
Moderate caffeine content: Tea naturally contains caffeine, and even decaffeinated versions may contain trace amounts, which could be problematic for individuals with sensitivities. Therefore, none of our selections are heavily caffeinated, aiming to help you avoid jitteriness. It's worth noting that the FDA recommends that the average, healthy adult limits their caffeine intake to 400 milligrams per day, a level well above what a single serving of tea typically contains.
THE 12 HEALTHIEST STORE-BOUGHT ICED TEAS
1) Best: Pure Leaf Unsweetened Green Tea
NUTRITION (PER 1 BOTTLE SERVING):
CALORIES: 0
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 0 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Pure Leaf's unsweetened green tea offers a smooth, non-bitter option for those seeking the traditional medicinal benefits of green tea without any added sweeteners or additives. Green tea is rich in antioxidants, and its naturally occurring polyphenols have been linked to the prevention of various conditions, including certain types of cancer, diabetes, and cardiovascular disease. As an added benefit, Pure Leaf's unsweetened green tea is fortified with ascorbic acid, providing 110% of your daily vitamin C requirements.
2) Best: Milo's Unsweet Tea
NUTRITION (PER 12 FL OZ SERVING):
CALORIES: 0
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 3 mg
CARBS: 0 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Milo's is a trusted presence in many grocery stores and stands out among other gallon-sized tea brands for its commitment to quality ingredients. Milo's tea is free from GMOs, added flavors, citric acid, phosphoric acid, high fructose corn syrup, phosphoric acid, potassium sorbate, or sodium benzoate. Furthermore, this tea is preservative-free and devoid of added acids (note: refrigeration is recommended). With just two simple and high-quality ingredients—filtered water and freshly brewed tea—Milo's offers a refreshing beverage option. For an added burst of flavor (and a dose of vitamin C), consider garnishing with freshly squeezed lemon.
3) Best: GT's Aura Collagen Tea
Nutrition (Per 1 bottle serving):
CALORIES: 70
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 40 mg
CARBS: 6 g (Fiber: 0 g, Sugar: 2 g)
PROTEIN: 15 g
GT's, renowned as the original bottled kombucha brand, introduces its collagen tea line. Aura collagen tea features real tea leaves, with varieties like mango passionfruit made with white tea.
Collagen, a vital protein, provides structural support to connective tissues and contributes to various health benefits such as skin elasticity, hair density, and potentially bone mineral density. As we age, our collagen levels naturally decline, necessitating supplementation. Drinks like Aura Collagen Tea offer a convenient way to replenish collagen reserves. Each bottle boasts only 70 calories, no added sugar, and an impressive 15 grams of protein.
It's worth noting that this tea is sweetened with erythritol and stevia, thus containing non-nutritive sweeteners.
4) Best: Just Ice Tea Unsweetened Original Black Tea
NUTRITION (PER 1 CAN SERVING):
CALORIES: 0
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 0 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Just Ice Tea emerged following the closure of the renowned tea brand Honest Teas, striving to uphold a commitment to healthier tea options and support organic, fair-trade farms that had partnered with Honest for over two decades. Just Ice Tea embodies the essence of its predecessor, offering USDA-certified organic bottled black tea. This non-bitter blend combines Assam tea from northern India and Nilgiri tea from Tamil Nadu in the south, resulting in a distinctive flavor profile. Notably, black tea naturally contains higher caffeine levels, providing a robust caffeine kick.
5) Best: Liquid Death Dead Billionaire (Armless Palmer)
NUTRITION (PER 1 CAN SERVING):
CALORIES: 30
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 15 mg
CARBS: 7 g (Fiber: 0 g, Sugar: 6 g)
PROTEIN: 0 g
Despite its intimidating moniker, Liquid Death's Dead Billionaire is surprisingly gentle on the system and offers health benefits. Despite its appearance as a hardcore energy drink, it contains only 30 calories and 6 grams of sugar derived directly from agave. This low-calorie beverage also includes vitamins B6 and B12, known to support energy levels. Additionally, with 30 milligrams of caffeine, it provides a manageable boost without the jitteriness associated with traditional energy drinks.
True to Liquid Death's ethos, this drink is packaged without plastic, aligning with their mission of "death to plastic."
6) Best: Rishi Dandelion Ginger Sparkling Botanical Tea
NUTRITION (PER 1 CAN SERVING):
CALORIES: 10
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 2 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Dandelion ginger? Count us in! Rishi's sparkling botanical teas blend unique flavors for a tantalizing taste experience. This Japanese green tea undergoes fermentation with black koji, paired with tonic herbs and red chili to deliver the classic ginger beer kick while soothing the gut microbiome. As a bonus, this sparkling tea doubles as a delightful mocktail, providing 8% of your daily iron needs and 2% of your daily potassium. Not a fan of ginger's spice? Rishi offers an array of flavors, including Schisandra Berry and Grapefruit Quince.
7) Best: Guayaki Organic Yerba Mate: Unsweetened Traditional
NUTRITION (PER 1 BOTTLE SERVING):
CALORIES: 10
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 10 mg
CARBS: <1 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 1 g
Yerba Mate, a traditional tea consumed by the indigenous Guaraní and Tupi communities in what is now Paraguay, has surged in popularity in North America due to its numerous health benefits. It not only contains antioxidants akin to green tea but also boasts vitamin C, thiamine, riboflavin, and vitamin B6, among others. However, many brands sweeten their teas heavily to mask yerba mate's natural earthy flavor. True yerba mate enthusiasts will appreciate Guayaki's unsweetened traditional tea, which encapsulates all the benefits in one bottle without compromising health. Each bottle offers 140 milligrams of caffeine and just 10 calories.
8) Best: Swoon Raspberry Tea
NUTRITION (PER 1 CAN SERVING):
CALORIES: 5
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 5 mg
CARBS: 2 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Swoon's Raspberry Tea harmoniously blends vegetable fiber, raspberry juice concentrate, monk fruit extract, and a hint of stevia to craft a subtly sweet black tea reminiscent of raspberries and summertime joy. With a mere five calories and no fat or sugar, this tea offers both refreshment and nourishment, providing 25% of your daily vitamin C needs without any artificial flavors or preservatives. What's more, Swoon's commitment to catering to individuals with diabetes, stemming from co-founder Jen's own experience with type 1 diabetes since childhood, imbues their products with a personal dedication rarely found in mainstream companies.
9) Best: Matcha LOVE Unsweetened Japanese Matcha + Green Tea Energy Shot
NUTRITION (PER 1 CAN SERVING):
CALORIES: 0
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 15 mg
CARBS: 0 g (Fiber: 0 g, Sugar: 0 g)
PROTEIN: 0 g
Set aside that Five Hour Energy Shot (we implore you) and embrace matcha LOVE's unsweetened Japanese Matcha + Green Tea Energy Shot instead. This all-natural, GMO-free blend harnesses the caffeine potency of green tea combined with matcha, delivering approximately 192 milligrams of catechin antioxidants per can. These specific antioxidants combat oxidative stress and atherosclerosis, preventing the accumulation of fats and cholesterol along artery walls. Moreover, this petite can contain no sugar, ensuring you avoid any unwelcome sugar crashes.
10) Best: Oobli
NUTRITION (PER 1 CAN SERVING):
CALORIES: 50
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 15 mg
CARBS: 11 g (Fiber: 1 g, Sugar: 7 g)
PROTEIN: 0 g
Oobli Sweet Iced Teas revolutionize the tea landscape by being the sole beverage on the market crafted with sweet proteins and without zero-calorie sweeteners like sucralose and stevia, or sugar alcohols like erythritol. These "sweet proteins," derived from trace amounts of protein in fruit, serve as a sugar alternative. Despite their delightful sweetness, these proteins do not trigger spikes in blood sugar or insulin levels, making these drinks potentially ideal for individuals with diabetes. Additionally, these sugars do not impact the gut microbiome, mitigating any post-consumption sluggishness or sugar crashes. It's worth noting that while this tea relies on "sweet proteins," it does contain 7 grams of sugar due to the inclusion of agave syrup in the recipe.
11) Best: Wildwonder: Peach Ginger
NUTRITION (PER 1 CAN SERVING):
CALORIES: 35
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 0 mg
CARBS: 12 g (Fiber: 5 g, Sugar: 6 g)
PROTEIN: 0 g
Wildwonder combines the best of both worlds, infusing ginger tea with prebiotic fiber and live probiotics to promote a healthy gut microbiome. Naturally sweetened with peach puree, agave nectar, and monk fruit extract, this beverage also incorporates Jerusalem artichokes and inulin, two sources of prebiotics that serve as "fuel" for live probiotics, nurturing a balanced gut environment. Each can provides 5 grams of fiber, courtesy of these additions. This herbal, sparkling tea truly offers a comprehensive approach to wellness.
12) Best: Halfday Lemon Iced Tea
NUTRITION (PER 1 CAN SERVING):
CALORIES: 30
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 5 mg
CARBS: 12 g (Fiber: 8 g, Sugar: 3 g)
PROTEIN: 0 g
Halfday's Lemon Iced Tea is a top pick for gut health, boasting a refreshing and delightful blend of organic prebiotic agave fiber, apple juice concentrate, lemon juice concentrate, and lemon juice extract. With 8 grams of fiber per serving, accounting for 29% of your daily recommended fiber intake, this tea may aid in gut regularity. Certified gluten-free and vegan, this iced tea is sweetened with stevia leaf extract, providing a subtle sweetness without any artificial additives that may upset your stomach.
4 TEAS TO AVOID
1) Worst: Gold Peak Lemon Tea
NUTRITION (PER 1 BOTTLE SERVING):
CALORIES: 130
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 30 mg
CARBS: 34 g (Fiber: 0 g, Sugar: 34 g)
PROTEIN: 0 g
It's hardly surprising that Gold Peak Tea is laden with cane sugar, considering its ownership by Coca-Cola, one of the major sugar offenders in the market. In just one bottle, you can consume a staggering 67% of your daily sugar limit. While the dangers of excess sugar consumption are well-known, they remain significant, leading to various health concerns. Moreover, this "lemon" tea lacks any lemon juice or extract, leaving the source of its flavor uncertain (likely derived from the "natural flavors" listed in the ingredients).
2) Worst: Brisk Strawberry Melon Iced Tea
NUTRITION (PER 12 FL OZ SERVING):
CALORIES: 70
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 120 mg
CARBS: 34 g (Fiber: 0 g, Sugar: 17 g)
PROTEIN: 0 g
Brisk's Strawberry Melon Iced Tea strays far from its namesake, with tea powder appearing as the eighth ingredient on the list, following questionable additives like high fructose corn syrup and sodium polyphosphates (a preservative). This beverage boasts 17 grams of added sugar and 120 milligrams of sodium. Its vibrant pink hue comes from Red 40 and Blue 1, with the former linked to increased attention deficit, particularly in children, and chronic inflammation. True tea aficionados may want to steer clear of this concoction, as there are plenty of healthier options available on the market shelves.
3) Worst: Snapple Half n' Half Lemonade Iced Tea
NUTRITION (PER 12 FL OZ SERVING):
CALORIES: 210
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 10 mg
CARBS: 51 g (Fiber: 0 g, Sugar: 51 g)
PROTEIN: 0 g
Snapple's Half n/ Half Lemonade Iced Tea is a sugar-laden beverage. With a whopping 50 grams of added sugar—equivalent to 101% of your daily sugar recommendation—tea ranks as the final ingredient. Furthermore, the type of tea used in this bottled beverage remains unspecified. While it likely contains some form of black tea, unlike other tea brands, Snapple doesn't provide clarity on the tea's origin or composition. Consider saving those 210 calories for a more nutrient-rich snack that will leave you feeling both full and satisfied.
4) Worst: Turkey Hill Dairy Orange Tea
NUTRITION (PER 12 FL OZ SERVING):
CALORIES: 150
FAT: 0 g (Saturated fat: 0 g)
SODIUM: 15 mg
CARBS: 38 g (Fiber: 0 g, Sugar: 36 g)
PROTEIN: 0 g
Turkey Hill Dairy's Orange Tea prominently features high fructose corn syrup and sugar as its second and third most abundant ingredients following water. This results in a staggering 36 grams of sugar per serving, comprising 72% of your daily sugar intake, with minimal additional nutritional value despite the inclusion of orange and pear fruit juices. Additionally, the tea relies on the artificial color Yellow 6, which, according to certain studies, may contain carcinogens like benzidine.