Yes, unsweetened peppermint tea is calorie-free for practical purposes and fits most fasting styles; skip sweeteners, milk, or oils.
Plain peppermint infusion gives you flavor, warmth, and a calmer stomach without adding meaningful energy. That makes it a handy drink during time-restricted eating, alternate-day patterns, longer water-only windows, or a light “clean fast” between meals. The one catch: it must be plain—no sugar, honey, syrups, milk, cream, collagen, or butter.
What Counts As “Plain” Peppermint Tea?
“Plain” means hot or cold water steeped with dried peppermint leaves or a single-ingredient tea bag. No sweetener, no creamer, no flavored powders. If the ingredient list shows only peppermint (Mentha piperita), you’re good. Most cups come out at roughly 0–2 kcal, which is functionally zero for fasting goals like insulin rest and gut rest. Mint infusions also contain no caffeine by nature, so they won’t jolt your nervous system during a long fast. WebMD’s overview of mint tea lists it as naturally caffeine-free and near zero energy, which matches common nutrition databases.
Peppermint Tea And Fasting Types (Quick Matrix)
This chart shows where a simple peppermint infusion fits. It assumes no sweeteners or creamers.
| Fasting Style | Unsweetened Peppermint Tea | Notes |
|---|---|---|
| Time-Restricted Eating (e.g., 16:8) | Allowed | Keep it plain during the 16-hour window. |
| Alternate-Day Patterns | Allowed | Works on “no-cal” periods to help with appetite. |
| 24–72 Hour Water-Only | Commonly Allowed | Many people include plain herbal infusions; check your protocol. |
| “Clean Fast” Crowd | Usually Allowed | As long as it’s only peppermint and water. |
| Protein-Sparing/Fuel-Aided Windows | Allowed | Still fine; avoid sweeteners that add energy. |
Close Variant: Drinking Peppermint Tea During A Fast—What It Does
Mint infusion offers a soothing taste and a light cooling feel without energy or caffeine. That combination can make long stretches feel easier. It’s gentle on the stomach for many people and pairs well with still or sparkling water. A warm mug gives a sense of “having something,” which can help during late-morning or late-night waves.
Why The “Almost Zero” Calories Still Count As Fast-Friendly
Brewing leaves in water extracts tiny traces of plant compounds. Lab tables list brewed teas at roughly 0–2 kcal per cup. That trace amount doesn’t change blood sugar in any meaningful way for most people. Nutrition compendiums place unsweetened brewed tea in the near-zero range, and mint infusions sit in the same bucket. If you want a reference point on tea calories across styles, Healthline’s overview on tea and energy shows the same ballpark for plain cups (roughly ~2 kcal).
What About Insulin?
Insulin rises mainly in response to carbs and certain proteins. A plain mint infusion has neither in practical amounts. Most fasting plans treat it as a free beverage. If you’re following a strict protocol from a coach or medical team, stick to that plan.
Benefits You May Notice While You Fast
You’re not chasing miracles here; you’re using a simple herb to make long windows easier. Here’s what many fasters like about a mint infusion.
Calm Flavor, No Buzz
Peppermint tea has a cool, clean taste without caffeine. That matters late at night, before bed, or on longer stretches where you want steady energy without a jolt.
Mild Stomach Comfort
Peppermint oil is well studied for gut effects, and while oil is not the same as tea, the general soothing vibe is why many drink mint during queasiness or fullness. The U.S. National Center for Complementary and Integrative Health summarizes the research around peppermint oil and gut symptoms, including common side effects and when to avoid it—useful context for anyone leaning on mint during long windows. See NCCIH peppermint oil safety.
Hunger Management
Warm, flavorful liquids can blunt snack urges. Some data suggest mint aroma and menthol can influence appetite cues in small ways; research varies on size of effect. The big win is behavioral: a hot cup fills the moment when a craving hits.
When Peppermint Tea Might Not Fit Your Plan
Most people handle mint infusion well. A few groups may want to go slow or swap to plain water.
Acid Reflux Prone
Menthol can relax the lower esophageal sphincter in some contexts. Peppermint oil has been linked with reflux in sensitive folks. If you tend to get heartburn, test a small cup first or choose a different herbal blend. Reviews in medical journals have noted this effect with oil; tea is milder, but caution makes sense.
Stone History Or Bile Duct Issues
Professional reviews mention caution with peppermint oil in people with gallstone concerns. Again, that’s oil, not tea—yet if you have a complex history, ask your care team and trial small amounts.
Medication Questions
Peppermint oil can interact with certain drugs (for tea, the risk is far lower). Still, if you’re on sensitive regimens, keep your prescriber in the loop. NCCIH’s page lists common considerations in plain language.
How To Brew A Fast-Friendly Cup
Keep it simple. Leaves or a single-ingredient bag, hot water, and time.
Basic Method
- Use 1 tea bag or 1–2 teaspoons of dried leaves per 8–12 oz (240–350 ml) water.
- Heat water to just off the boil.
- Steep 5–7 minutes. Longer = stronger, slightly more bitter.
- Remove the bag/leaves. Drink hot, or chill over ice.
Flavor Boosts That Don’t Break The Fast
- Drop in a cinnamon stick while steeping, then remove.
- Add a slice of lemon rind only (avoid juice during strict windows).
- Mix with plain sparkling water after cooling for a mint “spritzer.”
What Breaks A Fast When You’re Drinking Tea
Energy is energy. Once sugar, dairy, or fats go in, you’re eating. Even tiny packets count. If you want to stay in a pure no-calorie window, save these add-ins for your eating period.
| Add-In | Breaks A Calorie Fast? | Notes |
|---|---|---|
| Sugar, Honey, Agave | Yes | Immediate energy and sweet taste; raises insulin. |
| Milk Or Cream | Yes | Protein + fat + lactose add up fast. |
| Butter, MCT, Coconut Oil | Yes | Energy from fat ends a no-calorie window. |
| Non-nutritive Sweeteners | Varies | Some plans allow; strict “clean fast” plans skip them. |
| Plain Spices (Cinnamon Stick) | No | Steep and remove; don’t add sugar blends. |
| Lemon Rind | Usually No | Skip juice during strict windows. |
Label Check: How To Pick The Right Box
Read the ingredient line. You want “peppermint leaves” and nothing else. Some boxed “mint” blends add licorice root, apple pieces, or sweet flavors. Those extras can add trace carbs or change taste to the point you want less plain tea and more sweeteners. Single-ingredient peppermint is your safest pick.
Calories, Caffeine, And What The Numbers Mean
Mint infusion brewed in water lands in the near-zero energy range per cup. You’ll see nutrition sites list anywhere from 0 to 2 kcal per 8 oz. That tiny range comes from measurement noise and brewing strength. Black or green tea shows similar near-zero figures when brewed plain. For background reading on tea energy in general, see Healthline’s explainer on tea calories (tea calories overview). For safety notes around peppermint preparations (especially oil), NCCIH’s page is a sound reference (NCCIH peppermint oil safety).
Common Fast Goals And Where Mint Fits
Hunger Waves
Keep a mug close during the hours that tend to wobble. A steady sipping rhythm can make the hard part pass. A minty mouthfeel also reduces the “snack now” urge for some people.
Gut Calm
Many fasters use mint on days when an empty stomach feels edgy. Oil data in clinical reviews points to smooth-muscle relaxation; tea is milder and often sits well. If you have reflux, test lightly.
Nervous Energy
Lots of people rely on coffee during fasts. If you want a non-caffeinated option in the afternoon or evening, peppermint tea gives you a ritual without the buzz.
Simple Mistakes That Derail A Fast
- Using “Detox” Blends: Many include fruit bits, sweet herbs, or laxative botanicals. Those can add energy or cause cramping.
- Automatic Sweetener Habit: If you always add something sweet, your taste buds won’t adapt. Give it a week plain.
- Confusing Oil With Tea: Peppermint oil capsules are not a fasting beverage and bring separate safety questions.
- Forgetting About Invisible Calories: Coffee cream, collagen, butter—none of those are “free.”
Safety Notes, Side Effects, And Sensitivities
Most adults tolerate peppermint tea well. A few people notice heartburn or a looser valve between the esophagus and stomach, a pattern linked in the literature to peppermint oil. If you feel a burn, switch herbs. If you’re pregnant, nursing, or have complex medical needs, ask your clinician about any herbal routine. The NCCIH page above summarizes known effects, including when to avoid oil forms.
How We Built This Guidance
We checked nutrition references that track energy in brewed teas and mint-tea overviews that clarify caffeine content. We also reviewed evidence summaries on peppermint preparations for gut comfort and safety, including reflux cautions with oil. You’ll find a nutrition explainer on tea calories at Healthline and an evidence-based safety page at the U.S. National Center for Complementary and Integrative Health linked in the body.
Bottom Line For Your Fast
Plain peppermint tea fits almost every fasting routine. It gives you flavor, warmth, and a calmer stomach without meaningful energy or caffeine. Keep it unsweetened and cream-free during your fasting window. If reflux acts up or your care team gave you special rules, adjust. Otherwise, brew freely and let mint make the long window feel shorter.