Short answer: Green tea for weight loss has a small, uncertain effect. A review of 111 trials in adults with overweight or obesity found an average loss of about 1.25 kg with green tea supplements, rated low certainty. A glass of this iced green tea has about 20 calories: a good drink to enjoy, not a fat burner.
One detail decides this tea: the water. Green tea turns bitter when the water boils, and a bitter tea is the one you stop drinking. This recipe keeps the water just below a boil, steeps for two to three minutes and chills the tea with lemon and mint. It makes four glasses for about five minutes of work.
Best green tea drinks for weight loss at a glance
| Version | What you get | What studies show | Main caution |
|---|---|---|---|
| This iced green tea (tea bags, lemon, mint) | About 20 calories and a little caffeine per glass (USDA) | No trial of this drink found | Contains caffeine (MedlinePlus) |
| Matcha drink | Whole powdered leaf, more caffeine per cup | A small crossover trial in 13 women (PMID 29345213) | Authors say not to overstate the effect |
| Green tea extract capsules | A concentrated dose, not a drink | Trials and a review of supplements | Not the same as a cup of tea |
| Sweetened bottled green tea | Tea plus added sugar | No study we read | Adds calories |
Calories are from USDA FoodData Central and are estimates.
What goes in the pitcher
Tea bags are the simplest choice and give a mild, grassy tea. Lemon juice brightens it and keeps it from tasting flat when it is cold, and the mint adds a cool note so you do not need much sweetness. Honey is optional: a tablespoon across four glasses adds about 16 calories to each. Leave it out and the glass has about 4.
Want it stronger? Add a fifth tea bag rather than steeping longer. Want it plainer? Skip the mint. If you like your drinks warm, our matcha latte recipe is another way to drink green tea, with more caffeine in the cup.
How to make iced green tea that is not bitter
The recipe card above has the steps. Three details matter. Take the water off the heat as soon as it steams. Steep no longer than three minutes. And lift the bags out without squeezing them, because squeezing pushes out the bitter part of the leaf. Cool the tea before you add the lemon, so the juice stays fresh.
Alin found this tea easy and delicious, though a little watery, and would pour in less liquid next time. It is going back on the list.
Best green tea drink for weight loss: why plain beats sweet
If you are choosing among green tea drinks, the best pick for weight is the one with the fewest added calories, which is plain or lightly flavored tea you make yourself. A bottled green tea with sugar can have far more calories than a glass of this recipe, and we found no study showing that sweetened green tea drinks help with weight. A plain iced tea fits next to meals and costs almost nothing.
Healthy green tea: what is in a glass
One glass of this recipe has about 20 calories, 5 g of carbohydrate and almost no protein or fat, according to USDA data for each ingredient. The honey and the lemon juice account for nearly all of it. USDA lists brewed green tea at about 28 mg of caffeine per cup (237 g), so a glass of this recipe has roughly that much (for matcha, see our comparison of matcha and coffee caffeine). MedlinePlus says that for most people it is not harmful to consume up to 400 mg of caffeine a day.
Top rated green tea for weight loss: what to look for in a tea bag
"Top rated" is not a measure we can check, so here is what you can judge yourself. Look for a tea bag with only green tea leaves on the label, with no added sugar or flavor oils. Check the date, because green tea loses its fresh taste over time. Decaffeinated tea exists; USDA lists brewed decaffeinated green tea separately. If you are sensitive to caffeine, that is the version to ask your health care provider about.
Green tea for weight loss: what studies say
We searched PubMed for trials and reviews on green tea and body weight and read the conclusions. Here is what they say, and what they do not.
- A 2023 systematic review and network meta-analysis of 111 randomized trials with 6,171 adults with overweight or obesity (PMID 37778464) compared 18 nutraceuticals. Green tea supplementation was linked to a small average weight loss of 1.25 kg (95% CI 0.82 to 1.68 kg), and the certainty of the evidence was rated low. These were supplements, not a cup of brewed tea.
- A 2016 randomized, double-blind, placebo-controlled trial of high-dose green tea extract for 12 weeks in women with central obesity (PMID 26093535) reported significant weight loss, a smaller waist and lower total and LDL cholesterol. It tested a high-dose extract, not a drink.
- A 2018 crossover study of 13 women (PMID 29345213) found that matcha drinks increased fat oxidation during a 30-minute brisk walk, from 0.31 to 0.35 g per minute. The authors add that when regular brisk walking is part of a weight-loss program, the metabolic effects of matcha should not be overstated.
So the honest summary is that green tea is linked to a small average change in weight in trials of supplements and extracts, the certainty is low, and we found no trial of this drink. A glass that replaces a sweetened drink may help you take in fewer calories, but we cannot promise any result. For something that keeps you full, our high protein snacks for weight loss are a better place to start.
Tips for a better glass
- Chill the tea before the lemon. Hot tea dulls the lemon and the mint.
- Use a clear pitcher. The pale golden color tells you when the tea is the right strength.
- Press the mint, do not crush it. Crushed mint turns the tea cloudy and bitter.
- Freeze some tea in an ice tray. The ice cubes will not water the glass down.
- Make it ahead. The tea tastes best the same day and keeps well for a day or two in the refrigerator.
Variations on the base recipe
- Ginger: steep a few thin slices of fresh ginger with the tea. See our ginger tea and ginger water recipe for what research says about ginger.
- Citrus: use lime or orange slices instead of lemon.
- Tart: for a different iced pitcher, try our hibiscus tea with lime.
- Sparkling: top each glass with plain sparkling water.
- Warm: skip the chilling, add the lemon and mint, and drink it hot.
Safety: who should be careful
Green tea contains caffeine. MedlinePlus says to check with your health care provider about whether to limit or avoid caffeine if you are pregnant or breastfeeding, have an irregular heartbeat or sleep problems, or take certain medicines or supplements, including stimulants, some antibiotics, asthma medicines and heart medicines. Extracts and capsules are concentrated, so talk to your health care provider before taking them.
Tea is not a way to lose weight on its own, and nothing on this page replaces advice from your health care provider if you have a medical condition.
Storage
Cover the pitcher and keep the tea at 40°F (4°C) or below (USDA cold food storage chart). We found no official shelf life for homemade iced tea, so our rule of thumb is to finish it within a day or two. The USDA's guidance on the danger zone sets the limit for leaving food out: 2 hours, or 1 hour above 90°F.
Where the numbers come from
- Nutrition: values come from USDA FoodData Central for each ingredient: brewed green tea, lemon juice and honey. They are estimates; the mint and the ice are not counted.
- Studies: a PubMed search on October 22, 2026 for trials and reviews on green tea and green tea extract with body weight, obesity and fat loss. We read the conclusions and cite only what they say.
- Caffeine: we read the MedlinePlus page on caffeine on October 22, 2026.
Green Tea for Weight Loss With an Iced Lemon-Mint Green Tea Recipe
An iced green tea with lemon and mint, with USDA calories, the caffeine in a glass and an honest look at what studies say about green tea and weight.
Ingredients
Instructions
- Steep the tea. Heat 4 cups (950 ml) of water until it steams and small bubbles appear, but do not let it boil. Pour it over 4 green tea bags in a heatproof pitcher and steep for 2 to 3 minutes.
- Remove the bags and cool. Lift out the tea bags without squeezing them, which releases the bitter part of the leaf. Let the tea cool on the counter for about 30 minutes, then chill it in the refrigerator for at least 1 hour.
- Add the lemon and mint, then serve. Stir the lemon juice and the honey, if you use it, into the cold tea. Press the mint leaves gently between your fingers to release their scent, drop them into the pitcher, and pour over ice.
Notes
Use water that is hot but not boiling. Boiling water pulls out the bitter part of the leaf and the tea tastes harsh once it is cold.
For a stronger glass, add a fifth tea bag instead of steeping longer, because a long steep is what makes green tea bitter.
Keep the tea covered in the refrigerator and drink it within a day or two; throw it out if it smells or looks off.
Nutrition Facts
Per serving (estimated)
- Total Fat
- 0 g
- Sodium
- 3 mg
- Total Carbohydrate
- 5 g
- Protein
- 1 g
General information, not medical or dietary advice. Nutrition values are estimates. See our full disclaimer.
Frequently asked questions
Can green tea reduce belly fat?
We found no study showing that green tea, or any single food, reduces belly fat in particular. The trials we read measured total body weight, and the average change was small. A drink cannot choose where the body loses fat.
How do you drink green tea to lose weight?
We found no trial of any particular way of drinking green tea for weight loss, so we cannot give a schedule. If you enjoy it, a glass or two with or between meals is an easy way to swap out a sugary drink. Keep total caffeine from all sources under the limit your health care provider gives you.
What happens if I drink green tea for 30 days?
We found no trial of drinking brewed green tea for 30 days that we could cite, so we will not predict a result. A glass of this recipe has about 20 calories and some caffeine, so the most likely change is the swap itself: a low-calorie drink where you might have had a sweeter one.
What is the best time to drink green tea?
We found no study of the time of day. Green tea contains caffeine, and MedlinePlus says you may feel the effects of caffeine for four to six hours, so if tea keeps you awake, drink it earlier in the day.
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