How many calories are in a matcha drink? A complete breakdown

December 16, 2025 •

3 min read

According to Maison Koko, a single serving of pure matcha powder (approximately 1 teaspoon) contains just 5 calories. This incredibly low-calorie base is transformed significantly by the addition of milk, sweeteners, and other flavorings found in popular cafe versions.

Quick Summary

The calorie count of a matcha drink varies greatly depending on its preparation. Factors like milk type and added sweeteners dramatically increase the final count, changing it from a low-calorie tea to a higher-calorie cafe beverage.

Key Points

Pure Matcha is Low-Calorie: A standard serving of pure matcha powder with water contains only 5-10 calories.
Lattes Increase Calories Dramatically: Additions like milk and sugar in cafe-made lattes can raise the calorie count to 200-300+.
Milk Choice Matters: Unsweetened almond milk is a low-calorie option, whereas whole dairy and sweetened oat milks add more calories and sugar.
Sweeteners are a Major Factor: Sugars, syrups, and honey significantly increase the caloric load of a matcha drink.
Homemade Offers Control: Preparing matcha at home allows you to control ingredients and create a low-calorie version tailored to your taste.
Matcha has Health Benefits: Beyond being low-calorie, pure matcha is rich in antioxidants that support metabolism and brain function.

The Surprising Truth About Pure Matcha

When people ask, "how many calories are in a matcha drink?" the most important distinction to make is between pure matcha and commercial preparations. Pure matcha powder, made from finely ground green tea leaves, is inherently very low in calories and boasts a wealth of antioxidants. A standard serving of 1-2 grams (about a teaspoon) whisked with hot water contains a negligible 5-10 calories. This version, often used in traditional Japanese tea ceremonies, provides a pure and potent dose of the tea's benefits without adding significant calories to your diet.

The Calorie Impact of Lattes, Syrups, and Sweeteners

Most matcha drinks enjoyed in cafes or made with pre-sweetened powders are far from pure. The calorie count can skyrocket when milk and syrups are added. For example, a grande iced matcha latte from Starbucks is listed at 190 calories, with 25 grams of sugar. This demonstrates how quickly a low-calorie beverage can become a sugary treat. The main caloric culprits are:

Milk: Dairy and certain plant-based milks, especially when sweetened, contribute a significant number of calories and fat.
Sweeteners: Syrups, honey, and other added sugars can easily push the calorie count into the hundreds. A single teaspoon of sugar adds about 16 calories.
Matcha Mixes: Many cafe and instant matcha mixes come pre-sweetened, often with a high sugar content, which is a major factor in their increased caloric value.

Making a Healthier, Low-Calorie Matcha Drink at Home

For those who prefer a low-calorie option, making a matcha drink at home offers complete control over the ingredients. Creating your own drink ensures you get the maximum health benefits from the pure matcha powder while avoiding excess sugar and unnecessary calories.

Here’s a simple recipe for a low-calorie iced matcha latte:

Sift 1-2 teaspoons of pure matcha powder into a bowl.
Add a small amount of hot (not boiling) water and whisk until a smooth paste forms and it becomes frothy.
Fill a glass with ice.
Pour in 1 cup of unsweetened almond milk (around 30-40 calories).
Stir in a zero-calorie sweetener if desired.
Pour the whisked matcha over the milk and stir to combine.

This method avoids the high sugar content of store-bought versions while maintaining a creamy texture and vibrant flavor.

Comparison of Matcha Drink Calories

To highlight the dramatic differences in calories, here is a comparison table for a standard 8-12 oz matcha drink based on preparation and ingredients.


Type of Matcha Drink	Calories (approximate)	Key Ingredients	Calorie Source
Pure Matcha (with water)	5-10	Pure matcha powder, hot water	Matcha powder
Homemade Matcha Latte (Unsweetened Almond Milk)	50-70	Pure matcha, unsweetened almond milk	Almond milk, matcha
Homemade Matcha Latte (Oat Milk)	90-120	Pure matcha, oat milk	Oat milk, matcha
Homemade Matcha Latte (2% Dairy Milk)	120-150	Pure matcha, 2% dairy milk	Dairy milk, matcha
Cafe-Made Sweetened Latte (e.g., Starbucks Grande)	190+	Sweetened matcha powder, milk, sugar	Syrups, sweetened powder, milk

Health Benefits Beyond Calories

Matcha is not just a low-calorie beverage when prepared traditionally; it also offers a variety of health benefits. These benefits come from its high concentration of antioxidants and other beneficial compounds. Some of the key health advantages include:

Rich in Antioxidants: Matcha is exceptionally high in catechins, particularly epigallocatechin gallate (EGCG), which protects against cell damage from free radicals and may reduce the risk of chronic diseases.
Boosts Metabolism: Studies suggest that the catechins in matcha can help increase metabolism and aid in fat oxidation, supporting weight management.
Enhances Brain Function: The unique combination of caffeine and the amino acid L-theanine promotes a state of calm alertness, improving focus, memory, and concentration without the jitters associated with coffee.
Supports Liver Health: Research indicates that matcha and green tea may help protect the liver by reducing liver enzymes and fat accumulation.

Conclusion

In summary, the number of calories in a matcha drink is entirely dependent on its ingredients. While pure matcha powder mixed with water is a nearly zero-calorie option, the popular sweetened lattes from cafes can contain hundreds of calories due to added milk and sugar. By making your own matcha drinks at home, you can easily control the calorie content, maximize its nutritional benefits, and enjoy a delicious and healthy beverage. It's a simple change that puts you in control of your health and wellness goals. For more in-depth research on the health benefits of green tea catechins, consult resources like the National Institutes of Health.

Frequently Asked Questions

A plain matcha drink, made with 1-2 grams of pure matcha powder and hot water, contains only about 5-10 calories.

Cafe matcha drinks are often high in calories because they use pre-sweetened matcha powder, milk (often whole or sweetened), and additional sugary syrups, all of which add significant calories.

A homemade matcha latte made with unsweetened almond milk typically contains around 50-70 calories per 8-ounce serving, depending on the exact amount of milk used.

Studies suggest that the catechins in matcha can help boost metabolism and fat burning, which can be beneficial for weight management when combined with a healthy diet and exercise.

Both pure matcha and black coffee have minimal calories. However, a traditional matcha has a slightly higher calorie count (5-10 calories) than black coffee (around 2 calories) due to consuming the entire leaf. The final calorie count for either beverage depends entirely on added milk and sweeteners.

To reduce calories, use unsweetened plant-based milk (like almond or cashew), skip sugary syrups, use a zero-calorie sweetener if needed, and make your drink at home where you can control the ingredients.

The calorie difference is negligible and is not determined by temperature. The calorie count depends entirely on the type and amount of milk and sweeteners added, which can be the same for both hot and iced versions.