Iced Tea / Lemonade juice drink
Common food
Photo: Wikipedia
A chilled, refreshing beverage that artfully blends the robust, malty notes of black tea with the bright, zesty tang of lemon juice. It's a light, thirst-quenching drink with a clean finish, typically sweetened to balance the tartness. Nutritionally, it's a very low-calorie option, providing a quick source of energy primarily from its sugar content.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect balance of sweet and tart, making it a universally refreshing and nostalgic summer staple. Its versatility is key—it can be made stronger, sweeter, or more tart to suit any palate, and it serves as a classic base for cocktails and mocktails.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sugar content, which can contribute to blood sugar spikes and empty calories if consumed in large quantities. Those monitoring sugar intake should opt for unsweetened versions or use natural sweeteners. A tip to mitigate this is to pair it with a source of protein or healthy fat (like nuts or cheese) to slow sugar absorption, or to dilute it with water or sparkling water.
Key benefits
- Excellent source of hydration on hot days
- Contains antioxidants from the tea leaves
- Very low in calories and fat
- Can provide a quick energy boost from natural sugars
- Often homemade, allowing control over sugar content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Arnold Palmer'—a half-iced tea, half-lemonade mix—is named after the legendary golfer who popularized the custom order at country clubs.
Full nutrition (USDA data · scales with serving)
| Water | 90.5 g |
| Energy | 34.0 kcal |
| Protein | 0.20 g |
| Total lipid (fat) | 0.05 g |
| Carbohydrate, by difference | 9.2 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 7.2 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 4.0 mg |
| Potassium, K | 67.0 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 0.10 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 2.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 10.0 mg |
| Theobromine | 1.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is iced tea lemonade healthy?
It can be part of a balanced diet, especially if made with less sugar or unsweetened. The tea provides antioxidants, but watch out for the sugar content in pre-made or heavily sweetened versions.
Can I make it less sweet?
Absolutely. When making it at home, simply reduce the amount of sugar or simple syrup you add. You can also use zero-calorie sweeteners or let the natural tartness of the lemon shine through.
What's the difference between iced tea and iced tea lemonade?
Iced tea is simply brewed tea served cold. Iced tea lemonade (or an Arnold Palmer) is a specific blend of iced tea and lemonade, creating a sweet-and-sour flavor profile.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.34 kcal/g · 2% calories from protein · 0.3 g fiber · 7.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.