Is Iced Tea Good for Health? The Truth Behind Your Favorite Cool Brew

July 28, 2025

There’s nothing quite as refreshing as a glass of iced tea on a hot day. But is iced tea good for health, or is it just a sugary substitute for soda? The answer depends on what kind of iced tea you’re drinking—and how much of it.

In this blog, we’ll break down the health benefits of iced tea, the difference between sweetened and unsweetened options, and how you can enjoy this classic beverage without compromising your wellness.

What Makes Iced Tea Healthy (or Not)?

Iced tea is usually brewed from traditional tea leaves—black, green, or oolong—and then chilled and served cold. Its health benefits depend largely on:

The type of tea leaves used
Whether it’s sweetened or unsweetened
The amount you consume daily

Let’s unpack each part so you know exactly what’s in your cup.

1. Unsweetened Iced Tea: A Low-Calorie Health Hero

Best for: Hydration, antioxidants, weight management

Unsweetened iced tea—especially made from green or black tea—is rich in polyphenols, which are antioxidants that fight inflammation and oxidative stress.

Health benefits:

Zero calories (when unsweetened)
May reduce the risk of heart disease and type 2 diabetes
Supports brain and gut health
Hydrates just like water

Tip: Brew it strong and chill it naturally for the best flavor and health perks.

2. Sweet Tea: Tread Lightly with Sugar

Best for: Occasional enjoyment, not daily consumption

Sweet iced tea is a staple in many parts of the world, especially the American South. But with up to 22 grams of sugar per cup, it can be a hidden sugar bomb.

Health concerns:

Can contribute to weight gain and blood sugar spikes
Increases risk of insulin resistance and heart disease when consumed excessively
Adds empty calories to your diet

Tip: Try reducing the sugar or using natural sweeteners like stevia if you’re making it at home.

3. Green Iced Tea: Antioxidant Powerhouse

Best for: Reducing inflammation, boosting metabolism

Green tea iced is one of the healthiest options out there. It’s packed with catechins like EGCG, known for:

Fighting free radicals
Supporting fat loss
Enhancing brain function

Bonus: It has just enough caffeine to give you a gentle energy boost without the jitters.

4. Herbal Iced Teas: Caffeine-Free and Calming

Best for: Relaxation, hydration, evening sipping

Herbal teas like hibiscus, chamomile, or lemongrass can be brewed and chilled for a flavorful, caffeine-free iced tea experience.

Health benefits:

Chamomile: Aids sleep and reduces anxiety
Hibiscus: Supports blood pressure regulation
Lemongrass: Helps with digestion and detox

Tip: Danfe Tea’s 85° Spearmint Lemongrass Herbal Tea is a refreshing option for iced herbal tea.

Iced Tea vs Soda: A Healthier Choice?

Compared to sugary sodas or artificially flavored drinks, iced tea (especially unsweetened) comes out on top.

Less sugar and fewer calories
Natural plant-based antioxidants
No artificial preservatives or additives (when brewed at home)

If you’re trying to reduce your sugar intake or cut out soda, iced tea is a great alternative.

Tips for Making Healthy Iced Tea at Home

Use high-quality loose-leaf tea for better flavor and nutrition
Skip the sugar or use a splash of honey or natural stevia
Add natural flavors like lemon, mint, or ginger
Chill slowly in the fridge to preserve antioxidants

Try Danfe’s best iced tea-friendly blends:

Final Thoughts: So, Is Iced Tea Good for You?

Yes, but it depends. If you’re sipping on unsweetened green, black, or herbal iced tea, you’re doing your body a favor. But if you’re guzzling sweetened tea by the gallon, it may be time to dial it back.

Moderation is key—and so is quality.

Chill out and stay healthy—shop Danfe Tea’s best blends for iced tea today!