How Many Calories Are in Matcha or a Matcha Latte?

Matcha has taken the wellness world by storm with its vibrant green hue, smooth flavour, and myriad health benefits. However, if you’re counting calories, you might be curious about how many are in a typical serving of matcha or a matcha latte.

The answer depends on a few factors, including what grade it is, how it’s prepared and what ingredients are added.

Let's explore the calorie content and nutritional value of matcha on its own, as well as some of the most popular matcha latte variations, so you can enjoy your favourite drink while staying mindful of your caloric intake and overall matcha nutrition facts.

How Many Calories Are in Matcha?

On its own, matcha is very low in calories. A single serving of matcha, which is typically about 1 teaspoon (2 grams), contains approximately 5 calories.

These calories come mainly from a small amount of carbohydrates and protein naturally found in the powdered green tea leaves. Given its low calorie content, matcha is often a go-to choice for those looking to enjoy a flavourful drink without adding many extra calories to their day.

Plus, it’s packed with antioxidants, especially EGCG (epigallocatechin gallate), which provides additional health benefits beyond just low-calorie intake.

How Many Calories Are in a Matcha Latte?

While matcha itself is low in calories, a matcha latte can vary greatly depending on the milk, sweeteners, and additional ingredients used. Let’s break down the common variations:

Traditional Matcha Latte with Dairy Milk

Calories: A standard 8-ounce (240 mL) matcha latte made with 2% dairy milk contains approximately 120-150 calories.

Ingredients: This is a simple latte with matcha, steamed milk, and sometimes a sweetener like honey or sugar.

Calorie Breakdown: Most of the calories come from the milk (which has about 100-120 calories per cup) and any sweetener you might add. For example, 1 teaspoon of sugar adds 16 calories, and 1 teaspoon of honey adds about 21 calories.

Matcha Latte with Almond Milk

Calories: A matcha latte with unsweetened almond milk (240 mL) typically contains around 50-70 calories.

Why Lower in Calories? Almond milk is much lower in calories than dairy milk, with unsweetened varieties containing just 30-40 calories per cup.

Calorie Breakdown: This is a great option if you’re looking to keep your latte lower in calories while still enjoying a creamy texture.

Matcha Latte with Oat Milk

Calories: An oat milk matcha latte (240 mL) usually contains about 120-160 calories.

Why Higher in Calories? Oat milk generally has a higher calorie content compared to almond or other plant-based milks due to its carbohydrate content. A cup of oat milk contains about 120 calories, making it similar to 2% dairy milk in terms of caloric content.

Sweetened Matcha Lattes

Calories: If you add sweeteners such as flavoured syrups, honey, or sugar, the calories in your matcha latte can easily rise to 200-300 calories or more, depending on the amount and type of sweetener.

How to Cut Calories: If you enjoy a sweeter matcha latte but want to avoid extra calories, consider using stevia or another low-calorie sweetener.

Comparing Different Variations of Matcha Lattes (Calories Per Serving)

How to Enjoy a Low-Calorie Matcha Latte

If you want to keep your matcha latte low in calories without sacrificing flavour, consider these tips:

Opt for Unsweetened Plant-Based Milks: Almond, coconut, or cashew milk are great low-calorie options that still provide a creamy texture.

Skip the Sweetener: Matcha has a natural, delicate sweetness when prepared well. Try enjoying it without added sugar or honey, or use low-calorie alternatives like stevia if needed.

Choose Smaller Portions: If you’re calorie-conscious but still crave a sweet, creamy matcha latte, opt for a smaller size. A 180 mL serving will naturally contain fewer calories than a 240 mL or 360 mL drink.

Blend It Cold: A matcha cold brew made with just water and ice contains nearly zero calories but still delivers all the antioxidant benefits of matcha.

Final Thoughts: The Balance Between Flavour and Calories

Whether you enjoy matcha in its purest form or blended into a creamy latte, it’s a versatile and healthy option. While a plain cup of matcha contains only about 5 calories, a matcha latte can range from 50 to 300 calories based on the type of milk and sweeteners used.

The key is finding a balance that fits your taste preferences and dietary goals. By making mindful ingredient choices, you can savour the rich flavours of matcha without adding excessive calories to your daily intake.