How many calories are in 100g of matcha powder?

November 19, 2025 •

2 min read

Matcha, known for its vibrant green color and unique flavor, is a popular beverage choice. A single serving of matcha tea has almost no calories, the concentrated powder itself is different. A 100g serving of matcha has about 313–324 calories.

Quick Summary

Pure matcha powder contains approximately 313–324 calories per 100g. Calorie content in drinks varies based on ingredients, such as milk or sweeteners. Matcha offers antioxidants, fiber, and protein.

Key Points

Calorie Content: Matcha powder has approximately 313–324 calories per 100g, but a typical serving is 1–2 grams.
Serving Size: A 1-gram serving of matcha has about 3–5 calories.
Preparation Matters: The final calorie count depends on ingredients such as milk and sweeteners, not the powder itself.
Nutrient-Dense: Matcha is packed with nutrients, antioxidants (EGCG), and fiber.
Health Benefits: Matcha boosts metabolism, improves focus due to L-theanine, and has antioxidants.
Weight Management: Its low-calorie profile and metabolism-boosting properties help with weight loss.

Understanding the Calories in 100g of Matcha

To understand the calories in matcha, it's key to know the difference between the powder and the drink. Unlike regular green tea, matcha involves consuming the entire leaf. This process makes matcha more nutrient-dense and higher in calories.

The Nutritional Breakdown of 100g of Matcha

Pure, unsweetened matcha powder is not calorie-free. The calorie content comes from its protein and fiber. The average range for 100g of matcha powder is between 313 and 324 calories. These calories come with antioxidants, vitamins, and minerals.

Macronutrient composition per 100g

Protein: Approximately 20–34g.
Carbohydrates: Around 18–38.5g.
Dietary Fiber: Often around 36–38.5g.
Fat: Typically around 0.4–5.3g.

Serving Size vs. 100g

While 100g provides a nutritional benchmark, it's not a typical serving. A standard serving for a cup of matcha tea is usually just 1–2 grams. A 1-gram serving has about 3–5 calories.

How Preparation Changes the Calorie Count

The real variance in calorie intake from matcha comes from how it is prepared. Matcha with water has a minimal calorie count, but a matcha latte is different.

Comparison Table: Calorie Differences in Matcha Preparations


Preparation Method	Key Ingredients	Approximate Calories per 240mL (8oz) serving	Calorie Source	Notes
Traditional Matcha Tea	Matcha powder, hot water	~5 calories	Matcha powder	Virtually calorie-free, focuses on pure matcha flavor.
Matcha Latte (unsweetened, almond milk)	Matcha powder, unsweetened almond milk	50–70 calories	Almond milk, matcha powder	A low-calorie creamy option; almond milk adds 30-40 calories per cup.
Matcha Latte (2% dairy milk)	Matcha powder, 2% dairy milk	120–150 calories	Milk, matcha powder	Adds significant calories from milk; provides a creamier, richer texture.
Matcha Latte (oat milk)	Matcha powder, oat milk	120–160 calories	Oat milk, matcha powder	Oat milk's higher carb content increases the calorie total.
Sweetened Matcha Latte	Matcha powder, milk, sugar or syrup	200–300+ calories	Milk, sweeteners, matcha powder	Calories can vary widely based on the type and amount of sweetener added.

Beyond Calories: The Full Nutritional Profile

Matcha's value is in its antioxidants and compounds.

Rich in Antioxidants: Matcha is high in catechins, especially epigallocatechin gallate (EGCG), protecting cells and reducing inflammation.
Contains L-Theanine: This amino acid with caffeine boosts focus.
Supports Detoxification: Chlorophyll in matcha helps detoxify the body.
Aids Metabolism: Matcha can help boost metabolism and fat burning.

Conclusion: Making Informed Choices

Knowing how many calories are in 100g of matcha shows its nutritional density, but servings are smaller. Pure matcha is low-calorie and rich in antioxidants. The final count depends on preparation—water over milk and sweeteners keeps calories low. Making mindful choices lets you enjoy the health benefits of this green superfood.

For more detailed nutritional information on matcha and its health benefits, you can consult reliable sources like WebMD.

Frequently Asked Questions

Yes, adding milk significantly increases the calories. A matcha latte with 2% dairy milk has 120–150 calories, compared to 5 calories with water.

Matcha is beneficial for weight loss because of its low calories when prepared with water. The catechins may boost metabolism. Avoid sugary syrups and full-fat milk.

A cup of black coffee has about 2 calories, slightly less than matcha tea, which has around 3–6 calories. Matcha offers more nutrients and antioxidants.

The calories come from protein and carbohydrates, which include dietary fiber.

The grade of matcha does not affect the calorie content. The difference is in quality, flavor, and texture.

Yes, adding a teaspoon of matcha to a smoothie adds about 3–5 calories. The calorie count depends on other ingredients.

Pure, unsweetened matcha powder contains zero added sugars. Sugar comes from added ingredients.