Best Tea for Weight Loss

If you’ve browsed the tea aisle at your local grocery store lately, you may have noticed all the “weight loss teas” available. From green tea to herbal blends, many tea companies claim to support weight loss. But what does the research say? Can tea actually help with weight loss? And, if so, what’s the best tea for weight loss? Here’s what the studies show.

How can tea help with weight loss?

To be clear, research on tea and weight loss is limited. And any weight-loss benefit from tea is small. So, there’s no tea that’ll melt weight off you. 

But tea may help support weight loss in a few different ways, since it: 

• May contain caffeine: Caffeine may help reduce your appetite, so you might consume fewer calories overall. It can also give your metabolism a short-term boost, which may help your body burn a few more calories.

• Contains antioxidants: Many teas are rich in antioxidants. Diets high in antioxidants are linked to a lower risk for excess weight. 

• Can replace high-calorie drinks: Swapping soda, juice, or sugary coffee drinks for unsweetened tea can cut hundreds of calories per day.

• Helps with hydration: Drinking plenty of fluids may support weight loss — especially if you drink them before meals. And staying hydrated throughout the day may help you feel less hungry and eat fewer calories overall.

It’s best to think of drinking tea as a potentially supporting habit, not a fat-loss tool. Drinking tea is most effective when combined with other healthy lifestyle practices. 

Let’s take a look at some popular teas and see what the evidence says about their link to weight loss.

Green tea

Green tea has been consumed for thousands of years, especially in parts of Asia. It’s become a popular drink worldwide, both for its earthy flavor and potential health benefits. 

It’s also the most extensively studied tea for weight loss — and it may help a bit. In a review of multiple studies, people with certain medical conditions who drank green tea daily for 10 weeks lost an average of about 2 lbs to 4 lbs more than those drinking water or a placebo. One reason for this may be that green tea contains a type of antioxidants called catechins. When combined with caffeine, catechins may slightly increase metabolism and fat-burning. But the evidence isn’t strong, especially for people who didn’t need to lose weight.

Some research suggests that benefits may be greatest with higher daily intake, such as 3 to 4 cups of brewed green tea per day for at least 8 weeks.

Oolong tea

Oolong tea is made from the same plant as green tea, but it’s partially fermented. The fermenting process removes some of the antioxidants. This may decrease the health benefits, including some of the potential weight-loss benefits. But, like green tea, oolong tea contains caffeine and catechins, compounds that may provide a small boost for metabolism and fat burning. 

In one study of rats, in those fed a high-fat diet, oolong-tea extract reduced weight gain. But this isn’t evidence that oolong tea will cause weight loss in humans. And human data are limited. 

In a small study of 12 people, those who drank oolong tea burned about 3% more calories per day and 12% more fat, compared with those who drank water. But the study didn’t track weight loss, so it’s unclear whether these short-term effects lead to meaningful changes over time.

Black tea

Black tea is fully fermented, which means that it has fewer antioxidants than green and oolong teas. Still, it’s a rich source of theaflavins, a type of antioxidant that’s different from the catechins found in green tea. 

So, does black tea help with weight loss? Some research suggests it might. One study found that after 3 months, people who drank 3 cups of black tea daily weighed 1.4 lbs less than those who drank placebo tea. Black tea’s theaflavins might be responsible for this benefit, since they may decrease inflammation and reduce the amount of fat your body absorbs. 

That said, these effects may not last long term. In the same study, participants continued to drink 3 cups of black tea daily after those first 3 months, but the differences between groups were no longer significant after 6 months.

Overall, black tea’s effect on weight may be smaller than those seen with green or oolong tea. 

White tea

White tea comes from the same plant as green, black, and oolong teas. But it’s made from the buds and young leaves of the plant, not the mature leaves or buds. This gives it a lighter, more subtle flavor. 

Some researchers believe white tea can offer health benefits, ranging from heart health to brain function. But, when it comes to white tea and weight loss, there are very few human trials. One animal study compared six types of tea and found that white tea was the best for weight loss. But human research is needed to learn more.

Ginger tea

Ginger tea may be best known as a way to relieve nausea in pregnancy. Ginger tea also has anti-inflammatory properties that may ease symptoms, like menstrual cramps and arthritis. And it may help with some aspects of weight loss and metabolic health in people who have excess weight. 

It’s not clear how much ginger tea you’d need to drink to see any weight-loss benefit. But, like all the teas above, if you use it to replace a sugary beverage, over time the effects can add up.

Peppermint tea

Peppermint tea has been used for centuries to treat digestive issues. And one small study found that peppermint capsules (containing peppermint oil) reduced appetite. But there are no studies on peppermint tea for weight loss. So, if you’re looking to improve digestion while working towards weight loss, peppermint tea may be worth trying. 

Rooibos tea

Rooibos tea hasn’t been studied for its effect on weight. Lab studies suggest it contains antioxidants that may reduce inflammation and oxidative stress, both of which are linked to obesity. And rooibos tea may help prevent blood sugar spikes after meals. Spikes in blood sugar can lead to food cravings. So, keeping your levels more stable may help you keep those cravings at bay.

Like ginger and peppermint tea, rooibos tea is naturally caffeine-free. So, it can be a good choice if you’re sensitive to caffeine.

How much tea should you drink each day for weight loss?

Most studies showing potential weight-loss benefits involve drinking about 3 to 4 cups of tea per day, often for 8 to 12 weeks. That amount is generally considered safe. Depending on the type of tea, a cup can contain anywhere from 14 mg to 61 mg of caffeine. 

Keep in mind that your total daily caffeine intake should stay below 400 mg per day. 

Drinking large amounts of caffeine — from tea or other drinks — can cause side effects like:

• Jitteriness

• Trouble sleeping (which negatively affects weight loss)

• Stomach upset

• Heart palpitations

• Increase in anxiety symptoms

If you’re sensitive to caffeine, you may want to limit tea intake, or choose decaffeinated or herbal teas.

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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