How Many Calories is a Matcha Latte?

A Deep Dive Into Your Favorite Green Drink

Matcha lattes have surged in popularity over the past few years, becoming a staple at coffee shops, in wellness routines, and across social media. Loved for their earthy flavor, calming energy boost, and beautiful green hue, matcha lattes seem like the healthier alternative to sugary coffee beverages.

But if you're watching your calorie intake or just curious about what you're consuming, one question might come to mind:

How many calories are in a matcha latte?

The answer? It depends. Several factors affect the calorie content in your matcha latte, including the type and quantity of milk used, sweeteners, and how much matcha powder is added. In this blog, we’ll break it all down so you know exactly what’s in your cup.

What Is a Matcha Latte?

Before diving into the calories, let’s clarify what a matcha latte actually is. A traditional matcha latte consists of:

• Matcha powder (made from finely ground green tea leaves)
• Milk (dairy or plant-based milk alternatives)
• Optional sweetener (sugar, honey, flavored syrups, etc.)

This blend results in a creamy, slightly sweet, vibrantly green drink that delivers caffeine, antioxidants, and a unique flavor profile.

How Many Calories in Matcha Tea Powder?

Let’s start with the base: matcha powder.

On average, 1 teaspoon (2 grams) of unsweetened matcha powder contains:

• 5 to 10 calories
• 0g fat
• 1g carbohydrates
• 0g sugar
• 0g protein

Matcha powder itself is very low in calories, but it’s nutrient-dense with chlorophyll, antioxidants like EGCG, and L-theanine, which helps provide a calmer kind of caffeine energy.

So in essence, the matcha isn’t what’s adding most of the calories. It’s what you mix with it.

Calories in a Matcha Latte

Standard breakdown based on type of milk

1. With Whole Milk

A 12 oz matcha latte made with whole milk and 1 teaspoon of matcha powder typically contains:

• Matcha powder – 10 calories
• Whole milk (10 oz) – ~150 calories
• Sweetener (1 Tbsp honey or syrup) – 60-70 calories

Total: ~220-230 calories

Whole milk is creamy and delicious but adds more fat and calories compared to other milk options.

2. With 2% Milk

Switching to 2% milk can save you a few calories:

• Matcha powder – 10 calories
• 2% milk (10 oz) – ~120 calories
• Sweetener – 60 calories

Total: ~190 calories

3. With Almond Milk (Unsweetened)

Unsweetened almond milk is a popular low-calorie alternative:

• Matcha powder – 10 calories
• Almond milk (10 oz) – ~30-40 calories
• Sweetener (if used) – 60 calories

Total: ~100-110 calories

If you skip the sweetener or use a no-calorie version like monk fruit or stevia, the calorie count drops to under 50.

4. With Oat Milk

Oat milk is creamy and trendy, but higher in carbs:

• Matcha powder – 10 calories
• Oat milk (10 oz) – ~130-150 calories
• Sweetener – 60 calories

Total: ~200-220 calories

Even “barista” oat milks that are made to froth better can contain added oils and sugars, increasing calorie counts.

5. Iced Matcha Latte vs. Hot Matcha Latte

The difference in calories between an iced and hot latte usually comes down to volume and dilution.

An iced matcha latte may use:

• Less milk (due to ice taking up space)
• More sweetener (to make up for diluted flavor)

Calorie difference: ±20–40 calories, depending on preparation.

Sweeteners: The Hidden Calorie Bomb

The biggest calorie contributor in many matcha lattes? Sweeteners.

Here’s the average calorie count per tablespoon of common sweeteners:

• Honey – 64 calories
• Maple syrup – 52 calories
• Cane sugar – 48 calories
• Simple syrup – 50 calories
• Agave – 60 calories

Barista-made matcha lattes (like at Starbucks or other cafes) often contain 2-3 tablespoons of syrup, which can add up to 150+ calories just in sweeteners.

Tip: Ask for your latte unsweetened or with reduced syrup. Many cafes will adjust the sweetness level if you ask.

How Many Calories in a Starbucks Matcha Latte?

Starbucks uses a pre-sweetened matcha blend (matcha powder + sugar), so even without added syrups, your latte already has built-in sweetness.

Starbucks Matcha Latte (with 2% milk):

• Tall (12 oz) – 190 calories
• Grande (16 oz) – 240 calories
• Venti (20 oz) – 320 calories

This includes 3 scoops of sweetened matcha in a grande, each with approximately 25 calories from sugar. The majority of these calories come from milk and the sugar in their matcha blend.

Comparing to Other Drinks

Wondering how a matcha latte stacks up against other popular drinks?

So, a matcha latte falls into the mid-range. It's much lower in calories than blended frappes or sodas but higher than plain coffee or tea.

How to Make a Lower-Calorie Matcha Latte

If you want to enjoy your daily matcha latte without worrying about calories, here are a few easy ways to lighten things up:

1. Use Unsweetened Plant-Based Milk

• Almond, cashew, or coconut milk are great low-calorie options.
• Avoid flavored versions that add sugar and carbs.

2. Skip the Sweetener or Use Alternatives

• Try stevia, monk fruit, or erythritol for zero-calorie sweetness.
• Or go unsweetened and let your taste buds adjust to the earthy profile.

3. Control the Quantity

• Use 1 teaspoon of matcha (not more unless needed).
• Stick to a 6–8 oz drink instead of a venti.

4. Make It at Home

Making your matcha latte at home lets you control:

• Ingredients
• Sweetener levels
• Milk types
• Portion sizes

Try this simple recipe:

DIY Low-Calorie Matcha Latte Recipe

Ingredients:

• 1 tsp matcha powder
• 6–8 oz unsweetened almond milk
• ½ cup hot water
• Sweetener of choice (optional)

Instructions:

1. Whisk matcha with hot water until smooth.
2. Warm the almond milk and froth it (or serve cold for iced version).
3. Combine with matcha shot.
4. Sweeten to taste. Enjoy!

Estimated Calories: ~30–50 (without sweetener)

Final Thoughts: Is a Matcha Latte "Healthy"?

Calories aside, a matcha latte can be a nutrient-rich, antioxidant-packed beverage when made thoughtfully. But just like any drink, it can also turn into a calorie-heavy dessert if packed with sweeteners and full-fat milk.

So how many calories are in a matcha latte? The answer varies:

• As little as 30-50 (homemade, unsweetened, plant-based milk)
• Up to 300+ (large, cafe-made, sweetened with whole milk)

Don't let added ingredients deplete the health benefits. Be mindful of your ingredients and portion sizes. Enjoy your matcha latte without any guilt—and still reap all the amazing benefits of matcha.