Zaxby’s sweet tea is a fan favorite. It’s refreshing, sweet, and pairs perfectly with their chicken meals. But how many calories are in Zaxby’s sweet tea? If you’re watching your diet or just curious, this guide breaks down the calorie content, nutrition facts, and tips to enjoy this drink responsibly. Let’s dive into the details to help you make informed choices.
Why Zaxby’s Sweet Tea Is So Popular
Zaxby’s sweet tea is a Southern classic. It’s made with freshly brewed tea and just the right amount of sweetness. People love it because it complements Zaxby’s bold flavors, like their chicken fingers or spicy sandwiches. Whether you’re grabbing a quick lunch or dining with friends, sweet tea is a go-to choice. But before you sip, it’s smart to know what’s in your cup.
This guide covers the calorie counts for different sizes of Zaxby’s sweet tea, nutritional details, and answers to common questions. We’ll also share tips to enjoy it while keeping your health goals in check. For more about Zaxby’s menu, check out Zaxby’s Menus.
Calorie Breakdown of Zaxby’s Sweet Tea by Size
Zaxby’s sweet tea comes in different sizes: small (12 oz), medium (22 oz), large (32 oz), and extra-large (42 oz). The calorie content varies depending on the size. Here’s a clear breakdown based on reliable sources:
- Small (12 oz): 150 calories
- Medium (22 oz): 270 calories
- Large (32 oz): 390 calories
- Extra-Large (42 oz): 510 calories
All calories come from carbohydrates, specifically sugar, since sweet tea has no fat or protein. The larger the size, the more sugar and calories you’re consuming. If you’re counting calories, sticking to a small or medium size is a better choice.
How These Calories Fit into Your Diet
The average adult needs about 2,000 calories per day, though this varies by age, gender, and activity level. A small sweet tea (150 calories) is about 7.5% of your daily calories. A large sweet tea (390 calories) takes up nearly 20%. If you’re on a low-calorie diet, these numbers can add up quickly, especially if paired with a meal like Zaxby’s Chicken Finger Plate (600-800 calories).
To burn off a small sweet tea, you’d need to:
- Walk for about 21 minutes
- Run for about 13 minutes
- Cycle for about 15 minutes
For a large sweet tea, double those times. Knowing this helps you decide if sweet tea fits your daily plan.
Nutrition Facts Beyond Calories
Calories aren’t the whole story. Here’s a quick look at the nutritional profile of Zaxby’s sweet tea:
- Fat: 0 grams (all sizes)
- Protein: 0 grams (all sizes)
- Carbohydrates:
- Small (12 oz): 40 grams
- Medium (22 oz): 72 grams
- Large (32 oz): 104 grams
- Extra-Large (42 oz): 137 grams
- Sugar: Same as carbohydrates (all carbs come from sugar)
- Sodium: 0 milligrams
- Caffeine: Approximately 30-40 mg per 12 oz (varies by brewing strength)
The high sugar content is the main concern. For example, a large sweet tea has 104 grams of sugar, which is more than the American Heart Association’s recommended daily limit (36 grams for men, 25 grams for women). If you’re managing sugar intake, consider smaller sizes or alternatives.
Is Zaxby’s Sweet Tea Healthy?
Whether Zaxby’s sweet tea is “healthy” depends on your diet and goals. Here’s a quick pros and cons list:
Pros
- Hydration: Tea is mostly water, so it helps keep you hydrated.
- Antioxidants: Black tea contains antioxidants that may support heart health.
- Low Sodium: With 0 mg of sodium, it’s a good choice for low-sodium diets.
Cons
- High Sugar: The sugar content can spike blood sugar levels, which isn’t ideal for diabetics or those watching their weight.
- No Nutrients: Sweet tea lacks protein, fiber, or other essential nutrients.
- Caffeine: While moderate, the caffeine may affect those sensitive to it.
If you’re wondering whether sweet tea is a healthy choice, it’s best enjoyed in moderation. Opt for smaller sizes or mix with unsweetened tea to cut calories and sugar.
How Zaxby’s Sweet Tea Compares to Other Drinks
To put Zaxby’s sweet tea in context, let’s compare it to other popular drinks at fast-food chains:
- Chick-fil-A Sweet Tea (16 oz): 170 calories, 45 grams of sugar
- McDonald’s Sweet Tea (32 oz): 160 calories, 38 grams of sugar
- Zaxby’s Sweet Tea (32 oz): 390 calories, 104 grams of sugar
Zaxby’s sweet tea has more calories and sugar per ounce than some competitors. For example, McDonald’s sweet tea has fewer calories for the same size. If you’re calorie-conscious, you might also consider Zaxby’s unsweetened tea (0 calories) or water.
Tips to Enjoy Zaxby’s Sweet Tea Healthier
You don’t have to give up sweet tea to stay healthy. Here are practical tips to enjoy it while keeping your diet on track:
- Choose a Smaller Size: A small sweet tea has 150 calories, much less than the 510 calories in an extra-large.
- Mix with Unsweetened Tea: Ask for half sweet tea and half unsweetened tea to cut calories and sugar by 50%.
- Pair with Lighter Meals: Balance your meal by choosing a grilled chicken salad or skipping high-calorie sides like fries.
- Limit Frequency: Save sweet tea for occasional treats rather than a daily drink.
- Stay Active: Burn off those calories with a quick walk or workout after your meal.
These small changes make a big difference over time.
Common Questions About Zaxby’s Sweet Tea
Based on Google’s “People Also Ask” and “Related Searches,” here are answers to popular questions about Zaxby’s sweet tea:
1. How Much Sugar Is in Zaxby’s Sweet Tea?
The sugar content matches the carbohydrate count:
- Small (12 oz): 40 grams
- Medium (22 oz): 72 grams
- Large (32 oz): 104 grams
- Extra-Large (42 oz): 137 grams
This is high, so consider your daily sugar limits when choosing a size.
2. Does Zaxby’s Sweet Tea Have Caffeine?
Yes, Zaxby’s sweet tea contains caffeine, typically 30-40 mg per 12 oz. A large (32 oz) could have around 80-100 mg, similar to a small cup of coffee. If you’re sensitive to caffeine, opt for a smaller size or decaf options (if available).
3. Can I Get Zaxby’s Sweet Tea Unsweetened?
Yes, Zaxby’s offers unsweetened tea with 0 calories and 0 grams of sugar. You can also customize by mixing sweet and unsweetened tea for a lower-calorie drink.
4. Is Zaxby’s Sweet Tea Gluten-Free?
Zaxby’s sweet tea is naturally gluten-free, as it’s made from tea, water, and sugar. However, always confirm with staff if you have severe allergies, as cross-contamination is possible in fast-food settings.
5. How Does Zaxby’s Sweet Tea Affect Weight Loss?
The high sugar and calorie content can hinder weight loss if consumed frequently. A large sweet tea (390 calories) is like eating a small dessert. Stick to smaller sizes or unsweetened tea to support weight loss goals.
6. Are There Low-Calorie Alternatives at Zaxby’s?
Yes, Zaxby’s offers:
- Unsweetened tea (0 calories)
- Diet soda (0 calories)
- Water (0 calories)
These are great options if you’re cutting calories but still want a drink with your meal.
Zaxby’s Sweet Tea and Dietary Needs
If you have specific dietary needs, here’s how Zaxby’s sweet tea fits in:
- Low-Fat Diets: Sweet tea has 0 grams of fat, making it suitable for low-fat diets.
- Low-Sodium Diets: With 0 mg of sodium, it’s a safe choice for those watching sodium intake.
- Diabetic Diets: The high sugar content makes sweet tea a poor choice for diabetics. Consider unsweetened tea or diet drinks instead.
- Vegetarian/Vegan Diets: Sweet tea is plant-based and fits both vegetarian and vegan diets.
Always check with your doctor or dietitian if you have specific health concerns.
Fun Facts About Zaxby’s Sweet Tea
Here are some interesting tidbits to keep things engaging:
- Zaxby’s sweet tea is brewed fresh daily, ensuring a crisp, clean taste.
- The tea is a Southern staple, reflecting Zaxby’s Georgia roots.
- Many fans say it pairs best with Zaxby’s spicy chicken sandwich for a sweet-spicy balance.
These facts make Zaxby’s sweet tea more than just a drink—it’s part of the brand’s culture.
How to Make Smarter Choices at Zaxby’s
Zaxby’s has plenty of menu options to balance your meal. Here are some ideas:
- Swap Sides: Choose a side salad instead of fries to lower calories.
- Go Grilled: Opt for grilled chicken over fried to cut fat and calories.
- Customize Your Order: Ask for no sauce or lighter dressings to reduce calories further.
For a full list of menu options and their nutrition facts, visit Zaxby’s Menus.
Conclusion: Enjoy Zaxby’s Sweet Tea Wisely
Zaxby’s sweet tea is a delicious treat, but its calorie and sugar content can add up. A small sweet tea has 150 calories, while a large has 390. By choosing smaller sizes, mixing with unsweetened tea, or pairing with lighter meals, you can enjoy it without derailing your diet. Always consider your health goals and balance sweet tea with other low-calorie options.
Next time you’re at Zaxby’s, sip smart and savor the flavor. Have questions about other menu items? Check out the full menu at Zaxby’s Menus for more details.
