Is Sweet Tea Healthier Than Soda?

When it comes to sugar, sweet tea and regular soda are more similar than many people expect.

A typical 12-ounce can of soda contains around 35–40 grams of added sugar. That equals about 9 to 10 teaspoons. Sweet tea can contain a similar amount, and sometimes even more, depending on how it’s prepared. Some restaurant-style sweet teas can top 40 grams of sugar in one glass.

According to the American Heart Association®, women should limit added sugar to about 25 grams per day, and men should stay under 36 grams per day. One serving of either drink can push someone over that daily limit. The current Dietary Guidelines for Americans recommend limiting added sugar as much as possible, although they don’t put an exact number to how many grams you should consume.

If you’re wondering “is sweet tea healthier than soda because it’s tea?” The answer is that it’s not so much about the tea but about the sugar content. And once that sugar is stirred in, the two drinks are often very close from a calorie and sugar standpoint.

Both sweet tea and regular soda are considered sugar-sweetened beverages. Liquid calories are easy to drink quickly, and they don’t curb hunger the way solid food does. The Centers for Disease Control and Prevention (CDC) also links regular intake of sugary drinks to weight gain, type 2 diabetes, and heart disease. So, if weight management or heart health is the goal, neither sweet tea nor soda is a smart everyday choice.

Sweet tea does have one advantage: it comes from brewed tea leaves. Tea naturally contains antioxidants called polyphenols, which may support heart health and help reduce inflammation. However, once large amounts of sugar are added, the benefits of tea are overshadowed by the downsides of excess sugar.

Soda doesn’t provide antioxidants and may contain added colors, flavorings, and acids. While these ingredients are approved for use, they don’t add nutritional value.

Another common question many people ask is: “Is sweet tea healthier than diet soda?”

Diet soda contains little to no sugar and very few calories because it uses artificial sweeteners instead. From a blood sugar and calorie standpoint, diet soda will not raise glucose levels the way sweet tea does. However, many health experts suggest that although artificial sweeteners help reduce added sugar intake, they should still be consumed in moderation or not at all. Research is ongoing about how they may affect appetite, cravings, and gut health.

For someone trying to reduce sugar or manage diabetes, diet soda may seem like a better short-term swap than sweet tea. But water, unsweetened tea, or sparkling water with fruit are much healthier options overall.

Here are answers to some common questions about these two popular drinks.

Is sweet tea healthier than soda for diabetes?

Both sweet tea and regular soda can cause blood sugar to rise quickly due to the high added sugar content. Unsweetened tea or water is a healthier choice for those with diabetes (and for everyone) and doesn’t spike blood sugar.

Does sweet tea have more sugar than Coke®?

Some homemade or restaurant sweet teas contain more sugar than a can of cola. The amount depends on the recipe, however.

Is homemade sweet tea healthier than soda?

Traditional sweet tea recipes are often just as sugary as soda. But since you make it yourself, you have the ability to add less sugar if you prefer, which can make it healthier.

Is sweet tea better for you because it has antioxidants?

Plain tea contains antioxidants that support health. But when a large amount of sugar is added, the health risks tied to sugar outweigh those benefits, making it a less-than-healthy option.

What is the healthiest drink option?

Water is the healthiest choice. Unsweetened iced tea, herbal tea, sparkling water, and fruit-infused water are also great options.

When both drinks are sweetened, they contain similar amounts of added sugar and calories, and they affect the body in similar ways. Many dietitians suggest that artificially sweetened drinks are no better and may cause even more health issues than sugar-sweetened beverages, so it’s best to steer clear of them, too.

Enjoying sweet tea or soda once in a while is not a problem for most people. But it’s best to keep them as occasional treats rather than daily habits. Choosing unsweetened drinks more often can support better blood sugar control, heart health, and weight management.