Instant tea powder is concentrated — 401 kcal per 100 g of dry mix. A cup uses only 1–2 g of powder, about 6 kcal. The dry-powder values overstate the real intake by ~50 times. Log the prepared cup, not the canister.
How should I track Tea, instant, lemon, sweetened, powder?
Liquid calories from Tea, instant, lemon, sweetened, powder are easy to overlook because drinks do not trigger the same fullness signals as solid food. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) confirmed that people underreport beverage intake more than solid food. Most people pour 30–50% more than the label serving size without realizing it. Use a kitchen scale to weigh your glass or bottle once — you will know your exact pour going forward. This one calibration step can save you from hundreds of untracked calories per week.