Tea is one of the most consumed beverages worldwide, known for its refreshing taste and numerous health benefits. This article explores the nutritional content of a 237ml serving of tea, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.
Nutrition Facts
A 237ml serving of plain tea provides minimal calories and a host of beneficial compounds. Here’s a detailed breakdown:
- Calories: Approximately 2
- Total Fat: 0 grams (0% Daily Value)
- Polyunsaturated Fat: 0 grams
- Monounsaturated Fat: 0 grams
- Cholesterol: 0 mg (0% Daily Value)
- Sodium: 7 mg (0% Daily Value)
- Total Carbohydrates: 0.5 grams (0% Daily Value)
- Dietary Fiber: 0 grams (0% Daily Value)
- Sugars: 0 grams
- Protein: 0 grams
- Vitamin D: 0 mcg (0% Daily Value)
- Calcium: 4 mg (0% Daily Value)
- Iron: 0.1 mg (0% Daily Value)
- Potassium: 88 mg (0% Daily Value)
Carbohydrates
Tea contains a negligible amount of carbohydrates, with just 0.5 grams per 237ml serving. This makes tea an excellent choice for those monitoring their carbohydrate intake, including individuals on low-carb or ketogenic diets.
Fiber
Plain tea does not contain dietary fiber. However, the beverage can still contribute to your hydration needs and overall health when combined with a fiber-rich diet.
Vitamins and Minerals
While tea is not a significant source of vitamins and minerals, it does contain small amounts of:
- Calcium: Essential for bone health, muscle function, and nerve signaling.
- Iron: Important for red blood cell production and oxygen transport.
- Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
These nutrients, although present in small quantities, add to the overall nutritional value of tea.
Other Plant Compounds
Tea is rich in various beneficial plant compounds, including:
- Catechins: A type of flavonoid with strong antioxidant properties, found abundantly in green tea.
- Theaflavins and Thearubigins: Found in black tea, these compounds have antioxidant effects and contribute to the flavor and color of the tea.
- L-Theanine: An amino acid that promotes relaxation and can enhance cognitive function.
- Polyphenols: Antioxidants that help protect the body from oxidative stress and inflammation.
Health Benefits
The rich array of plant compounds in tea translates into several health benefits:
- Antioxidant Properties: Tea is high in antioxidants, which help neutralize harmful free radicals and reduce oxidative stress.
- Heart Health: Regular tea consumption has been linked to improved heart health, including lower blood pressure and cholesterol levels.
- Weight Management: The catechins and caffeine in tea can boost metabolism and aid in weight management.
- Mental Alertness: L-Theanine and caffeine in tea can enhance cognitive function and improve focus and concentration.
- Cancer Prevention: Some studies suggest that the antioxidants in tea may help reduce the risk of certain types of cancer.
Foods with Calorie Content Equivalent
To understand the calorie content of tea, here are some foods with a similar calorie count (2 calories):
- 1 blueberry (about 1 gram)
- 1 grape (about 2 grams)
- 1 small cherry (about 2 grams)
- 1 small celery stick (about 5 grams)
- 1 leaf of lettuce (about 2 grams)
These comparisons highlight how a serving of tea can fit into a balanced diet without significantly increasing calorie intake.
Conclusion
A 237ml serving of tea contains approximately 2 calories and provides a rich source of beneficial plant compounds, including catechins, theaflavins, and polyphenols. While tea is low in vitamins and minerals, its antioxidant properties and health benefits make it a valuable addition to a healthy diet. Including tea in your daily routine can support heart health, weight management, mental alertness, and overall well-being.
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