Are Matcha Lattes with Almond Milk Healthy? The Definitive Guide

November 19, 2025 •

4 min read

Scientific studies show that matcha is a rich source of antioxidants like EGCG, which fight cell-damaging free radicals. But when you mix this powerful green tea with almond milk, is the resulting latte still a healthy choice? The answer isn't a simple yes or no, as its nutritional value depends heavily on the specific ingredients and preparation.

Quick Summary

This guide breaks down the nutritional pros and cons of matcha lattes with almond milk, comparing key components like antioxidants, protein, and calories. It explains how to spot potential pitfalls like added sugars and offers tips for creating a genuinely healthy version tailored to your dietary goals.

Key Points

Nutrient-Rich Foundation: Matcha is packed with antioxidants, especially EGCG, which offers powerful anti-inflammatory and free-radical-fighting benefits.
Clean Energy Boost: The combination of caffeine and L-theanine in matcha provides sustained energy and focus without the jitters or subsequent crash typical of coffee.
Mindful Milk Choice: Unsweetened almond milk keeps calories and carbs low, but check for added sugars, additives, and its low protein content.
Antioxidant Preservation: Using plant-based milks like almond milk can be preferable to dairy milk, as dairy proteins may interfere with the absorption of matcha's antioxidants.
Personalization is Key: The true health value lies in controlling your ingredients. Opt for ceremonial grade matcha, use unsweetened almond milk, and use natural, low-calorie sweeteners to maximize health benefits.

Unpacking the Health Benefits of Matcha

Matcha, a finely ground powder of specially grown green tea leaves, is celebrated for its potent health benefits. Because the entire leaf is consumed, you get a higher concentration of beneficial compounds compared to steeped green tea.

Antioxidant Power: Matcha is loaded with antioxidants, particularly catechins like epigallocatechin gallate (EGCG), which help combat oxidative stress in the body. Some studies suggest matcha contains 100 times more EGCG than regular green tea.
Calm Focus: The combination of caffeine and the amino acid L-theanine provides a unique, state of "relaxed alertness." This means you get a steady energy boost and improved concentration without the jitters or crash associated with coffee.
Metabolism Support: Research indicates that the catechins in green tea can boost metabolism and increase fat oxidation, which may support weight management efforts.
Immune System Support: The vitamins, minerals, and potent antioxidants in matcha can help strengthen the immune system and reduce inflammation.

The Nutritional Realities of Almond Milk

Almond milk is a popular dairy-free alternative, but it's important to understand its composition, which can vary greatly between brands. Its impact on the health of your latte depends on whether you choose a sweetened or unsweetened variety.

Low in Protein: Compared to dairy milk, almond milk is very low in protein, with many brands offering only 1 gram per cup. If you rely on your morning drink for a protein boost, this is a significant drawback.
Low in Calories and Carbs (if unsweetened): Unsweetened almond milk is significantly lower in calories and carbohydrates than dairy milk, making it a good choice for those managing their sugar intake or following a low-carb diet.
Fortified Nutrients: Most commercial almond milk is fortified with essential nutrients like calcium and vitamin D, though levels can differ by brand. It is also a natural source of antioxidant vitamin E.
Hidden Sugars: Sweetened and flavored almond milks can contain a substantial amount of added sugar, which can negate the health benefits of the matcha. Always check the nutrition label.

Potential Complications of Mixing Matcha and Milk

While matcha and almond milk offer individual benefits, their combination can present some nutritional trade-offs, particularly when compared to other milks.

Comparison of Milks for a Healthy Matcha Latte


Feature	Unsweetened Almond Milk	Unsweetened Oat Milk (Barista)	Whole Dairy Milk
Calories (per cup)	~30-40	~120	~149
Protein (per cup)	~1 gram	~3 grams	~8 grams
Fat (per cup)	~2.5 grams	~5 grams	~8 grams
Best for...	Lowest calorie/carb option.	Creamiest texture and best froth.	Richest taste and highest protein.
Drawbacks	Low protein, watery consistency, can overpower matcha flavor.	Higher calorie and carb count than almond milk.	Higher calories and saturated fat; can inhibit antioxidant absorption.

Some research suggests that the proteins in dairy milk may bind to the catechins in matcha, potentially reducing the absorption of these beneficial antioxidants. While this is a subject of ongoing research, it's a consideration for those prioritizing antioxidant intake. Plant-based milks, including almond milk, are less likely to cause this interference.

How to Build a Truly Healthy Matcha Almond Latte

To ensure your beverage is as healthy as possible, follow these guidelines for preparation at home:

Use Ceremonial Grade Matcha: This higher-quality matcha has a smoother, less bitter taste and is richer in nutrients than culinary grade versions. A better quality matcha often requires less sweetener.
Opt for Unsweetened Almond Milk: Choose a brand with a short ingredient list to avoid unnecessary additives, sweeteners, and gums that can cause digestive issues for some people.
Control the Sweetness: Avoid the added sugars found in coffee shop versions. Instead, sweeten your latte naturally with a few drops of liquid stevia, monk fruit, a dash of cinnamon, or a teaspoon of raw honey or maple syrup if desired.
Master the Whisk: A smooth, clump-free matcha base is key. Sift the matcha powder and whisk it with a small amount of warm (not boiling) water using a bamboo whisk (chasen) or a handheld frother.
Heat Milk Gently: Heat your almond milk on the stovetop or in a microwave and froth it for a creamy texture before combining it with the matcha paste. This gentle process helps maintain the integrity of the matcha's nutrients.

Conclusion: The Verdict on Healthy Matcha Lattes

An unsweetened matcha latte made with almond milk can be a very healthy and nutrient-dense beverage. It combines the powerful antioxidants and steady energy of matcha with the low-calorie, dairy-free nature of almond milk, providing a great alternative to high-sugar coffee drinks. However, its healthiness depends entirely on the quality of your ingredients and avoiding excessive sweeteners. Homemade versions offer the most control over sugar content and additives. By making conscious choices, you can create a delicious and beneficial drink that perfectly suits your wellness goals.

For more detailed nutritional comparisons, review the resources available on sites like Harvard Health, which offers information on the components of green tea and general healthy eating guidelines.

Frequently Asked Questions

An unsweetened matcha latte with almond milk is a low-calorie, low-sugar drink that can be a healthy alternative to sugary coffees. The catechins in matcha can also boost metabolism, making it a supportive beverage for a balanced weight management plan.

Yes, it is generally safe to consume a matcha latte with almond milk daily, provided you are mindful of your overall caffeine intake and choose unsweetened varieties. As almond milk is low in protein, ensure you get enough protein from other dietary sources.

Ceremonial grade matcha is made from the highest quality, youngest tea leaves, resulting in a smoother, more vibrant flavor, ideal for drinking on its own. Culinary grade is made from older leaves, has a stronger, more bitter taste, and is better suited for cooking and baking.

Almond milk can curdle if it's too cold or if the matcha is too hot. To prevent this, whisk the matcha with a small amount of warm water first, and gently heat the almond milk to a lukewarm temperature before combining.

Most store-bought almond milks are fortified with calcium to levels comparable to dairy milk. However, it's important to check the nutritional label to confirm the calcium content of your specific brand.

While a traditional bamboo whisk (chasen) and matcha bowl produce the best results, you can achieve a good latte using a small handheld electric frother or by vigorously whisking with a standard whisk. Sifting the powder first is key to avoiding clumps.

Potential drawbacks include the low protein content of almond milk, the possibility of added sugars in flavored versions, and the environmental impact of almond farming. Additionally, the nutty flavor of almond milk can sometimes overpower the delicate taste of the matcha.