Thai iced tea, also known as cha yen, is a popular Thai drink made from strongly brewed black tea, sweetened condensed milk, and Thai spices. It’s served chilled over ice with a distinctive orange hue from food coloring or herbs. But does this refreshing beverage also contain carbohydrates? Let’s take a closer look at the ingredients in Thai iced tea and determine if it fits into a low-carb or ketogenic diet.
Black Tea
The base of Thai iced tea is strongly brewed Ceylon or Assam black tea. Black tea comes from the leaves of the Camellia sinensis plant and contains caffeine as well as various polyphenols and antioxidants.
On its own, plain black tea has minimal carbohydrates. An 8-ounce serving of brewed black tea has about:
- 2 calories
- 0.5 grams carbohydrates
- 0.5 grams sugar
The small amount of carbs in black tea come from residual sugars in the tea leaves. When the leaves are processed and brewed, a tiny amount of carbohydrates infuse into the final beverage.
So a few cups of plain black tea per day would easily fit into a low-carb eating plan. However, Thai tea utilizes extremely strong tea concentrates, so the carb content may be slightly higher. Still, brewed black tea on its own is a virtually zero-carb beverage.
Sweetened Condensed Milk
While brewed black tea contains minimal carbs, the biggest source of carbohydrates in Thai tea comes from the sweetened condensed milk.
Sweetened condensed milk is cow’s milk that has been heated to remove about 60% of the water content. It is then sweetened with sugar before being canned.
A 1⁄4 cup or 2-ounce serving of sweetened condensed milk contains about:
- 220 calories
- 24 grams carbohydrates
- 23 grams sugar
Almost all the carbs in sweetened condensed milk come from added sugar. Just a small amount of sweetened condensed milk adds 21 grams of net carbs to Thai iced tea.
This is why Thai tea has a noticeably sweet taste compared to plain black tea. The added milk and sugar provide its signature sugary flavor.
Spices
Thai iced tea is flavored with various spices including:
- Star anise
- Crushed tamarind
- Orange blossom water
- Vanilla extract
- Cocoa powder
- Soy sauce
- Licorice root
- Cinnamon
- Cardamom
These spices and flavorings give Thai tea its distinctive taste but add minimal carbohydrates. In the tiny amounts used to brew a pot of Thai tea, most spices have just 1 gram of carbohydrates or less per serving.
Some exceptions are orange blossom water and licorice root, which may have around 5-10 grams of carbs per tablespoon. However, these are added sparingly during brewing.
So while spices definitely impact the flavor of Thai tea, they don’t significantly affect its carb content.
Food Coloring
What gives Thai tea its bright reddish-orange color? Traditionally, the color came from ground tamarind seeds added during brewing.
Modern versions of Thai iced tea get their vivid hue from artificial coloring agents. Three common ones are:
- Yellow #4 (Tartrazine)
- Yellow #5 (Sunset Yellow)
- Carmoisine (Red #3)
Food dyes and colorings are synthetic chemicals with no nutritional value. They don’t contain carbohydrates or impact the carb content in Thai tea.
The orange color also sometimes comes from natural ingredients like annatto seeds, paprika, or turmeric. But again, these spices have minimal effect on the total carbs.
Nutrition Facts
Based on its main ingredients, a 12-ounce glass of Thai iced tea would have approximately:
- 130 calories
- 21 grams carbohydrates
- 20 grams sugar
- 4 grams fat
- 3 grams protein
This nutrition information is for Thai tea made in a typical sweetened style with condensed milk. The carb content can vary based on how much milk is added.
Low-Carb Alternatives
There are a few ways to reduce the carbohydrate content of Thai iced tea:
Use Unsweetened Coconut Milk
Replace the sweetened condensed milk with thicker coconut milk beverages like Aroy-D or Chaokoh brands. This removes the added sugar that makes up most of the carbs.
A 1⁄4 cup serving of full-fat coconut milk has around:
- 80 calories
- 2 grams net carbs
- 0 grams sugar
- 8 grams fat
The higher fat content mimics the creamy texture of condensed milk. Just be sure to get unsweetened coconut milk without any added sugars.
You can also make your own low-carb sweetener by mixing heavy whipping cream with water, vanilla, and your preferred low-carb sweetener like liquid stevia or monk fruit.
Order Low-Sugar Thai Tea
Some Thai restaurants offer a low-sugar Thai iced tea, especially if you request it. Rather than condensed milk, they might use half-and-half or light cream. Asking for less sweetness or extra ice can also dilute the carb content.
Keep in mind that the spices, tea, and food coloring will still provide Thai tea’s signature orange color and flavors. Just the sweetness will be decreased.
Make Your Own
Brewing homemade Thai tea allows you to control what ingredients you add. Use a strong black tea concentrate sweetened with your choice of keto-friendly sweeteners.
Some options are liquid stevia, erythritol, monk fruit, or allulose. Then add spices like star anise, vanilla, cinnamon, and nutmeg. Heavy cream or unsweetened coconut milk also provide thickness and richness without the added sugar.
Is Thai Tea Keto-Friendly?
Authentic Thai iced tea made with sweetened condensed milk is too high in carbs to fit into a ketogenic diet. Just one serving would exceed the daily 20-50 grams of net carb limit on keto.
However, versions made with unsweetened coconut milk or heavy cream can definitely be keto-friendly when consumed in moderation. Making your own allows you to control the carb counts.
Some ready-to-drink Thai tea concentrates also create a lower sugar option when mixed with water instead of sweetened milk.
Effects on Ketosis
A 12-ounce serving of traditional Thai iced tea with sweetened condensed milk has about 21 grams net carbs.
This single serving would exceed most people’s daily carbohydrate limit on keto. Your individual carb tolerance depends on factors like your activity level, metabolism, and how long you’ve been in ketosis.
Consuming high-carb beverages like sweet Thai tea can quickly knock you out of ketosis. Your body will shift from burning fat to burning carbs for fuel when too many excess carbs are consumed.
Staying under 50 grams of net carbs daily is a good guideline for maintaining ketosis. Thai tea made with sweetened condensed milk occasionally may fit into your macros in very small portions.
But regular versions with added sugar would make ketosis difficult. Either opt for low-sugar alternatives or enjoy authentic Thai tea very sparingly if you wish to remain in ketosis.
Effects on Weight Loss
One benefit of ketogenic and low-carb diets for weight loss is they decrease cravings and appetite by regulating hunger hormones. You tend to feel satiated while consuming adequate protein and healthy fats.
Sugary beverages like sweetened Thai tea can disrupt this balance by creating blood sugar and insulin spikes. Your body may respond by feeling hungrier and craving more carbohydrates throughout the day.
If your goal is weight loss, limit sweetened beverages as much as possible. Focus on getting nutrients from whole foods instead.
Drinking low-sugar or “diet” variations of Thai tea likely won’t have the same negative impact on appetite and cravings. But the best approach is satisfying your sweet tooth with naturally sweet foods like fruits and berries in moderation while avoiding added sugars.
Precautions
Here are a few precautions to consider with Thai tea:
- Caffeine content – Thai tea contains caffeine from the black tea leaves. Consuming late in the day could disrupt sleep.
- Milk allergy – Condensed and coconut milk are dairy-based. Opt for vegan milks if you have a milk allergy.
- Spice tolerance – Star anise, tamarind, cinnamon, and cardamom may cause digestive upset in some people.
- Food coloring – Artificial dyes may cause allergic reactions in those with sensitivities.
- Acidic beverage – The spices and acidity from tamarind may worsen acid reflux or GERD.
- Urinary oxalates – Black tea is high in oxalate, which may contribute to kidney stones in susceptible individuals.
Most people can enjoy Thai tea in moderation with no adverse effects. However, listen to your body and discontinue drinking it if you experience signs of food intolerance.
Bottom Line
Does Thai tea have carbs? Yes, a 12-ounce Thai iced tea contains around 20-25 grams of net carbs, mostly from the sweetened condensed milk. This makes the classic Thai tea too high in carbs for ketogenic diets.
However, you can order a low-sugar version at some restaurants or make your own keto Thai tea using coconut milk and sugar-free sweeteners. Enjoy authentic Thai tea as an occasional treat if it fits your macros. Or stick with modified lower-carb versions to better support a keto diet.
While Thai tea tastes decadent, most of its calories and carbs come from added sweeteners rather than whole food ingredients. Limit sweetened beverages and instead get nutrients from quality proteins, fats, veggies, and modest amounts of fruit. This provides long-lasting energy rather than quick-burning carbs from sugar that can lead to crashes later.
Frequently Asked Questions
Why is Thai tea so sweet?
Thai tea gets its signature sweet flavor from the addition of sweetened condensed milk during brewing. Condensed milk contains added sugar, which gives Thai tea a much sweeter taste than plain black tea on its own.
Is Thai tea healthier than coffee?
Thai tea and coffee both provide antioxidants and can be healthy in moderation. However, Thai tea made with sweetened condensed milk has more calories, fat, and carbs than black coffee. But unsweetened Thai tea is relatively low in calories.
Does Thai tea have caffeine?
Yes, Thai tea contains caffeine since it’s made from strongly brewed black tea leaves. An 8-ounce serving can have 30-60mg of caffeine, depending on the tea and brewing method.
Is Thai tea acidic?
The tamarind and spices used to flavor Thai tea give it a sour, tangy taste. This means Thai tea has an acidic pH, especially versions containing tamarind. The acidity could worsen reflux symptoms in some people.
Can you drink Thai tea every day?
Drinking Thai tea daily should be fine for most people if you choose low-sugar varieties or make your own. Limit traditional versions with sweetened condensed milk due to their high sugar content. As with any caffeinated beverage, drink in moderation and avoid late in the day if it affects your sleep.
Conclusion
If carefully modifying the ingredients, Thai iced tea can be incorporated into a low-carb or ketogenic diet. Opt for lighter versions with unsweetened coconut milk instead of sugary condensed milk. Making your own also lets you control the carb and sugar content.
While traditional Thai tea tastes decadent with milk and sugar, the high carb count makes it hard to enjoy frequently on a keto diet. Save the authentic sweetened versions only for rare treats in small amounts. Or stick with lower-sugar alternatives to get the flavors you crave without disrupting ketosis.
Either way, Thai iced tea makes a flavorful change of pace from regular iced coffee or tea. Just be mindful of added sugars and hidden carbs when ordering it or making it yourself.