How Many Calories Are in Matcha? A Guide to Calorie Counts

November 19, 2025 •

4 min read

One teaspoon of pure matcha powder contains approximately 3 to 6 calories, making it an incredibly low-calorie beverage on its own. This fine green tea powder, however, is often enjoyed with other ingredients, and understanding how these additions affect the total calorie count is key for mindful consumption.

Quick Summary

The calorie content of matcha varies dramatically based on preparation, with pure matcha being very low in calories. Additional ingredients like milk and sweeteners significantly increase the total, turning it from a minimal-calorie drink into a moderate-to-high calorie one. The final count depends entirely on your recipe.

Key Points

Low Base Calories: A single serving of pure matcha powder contains only about 3-6 calories.
Mix-ins Add Calories: The vast majority of calories in matcha drinks come from added milk, sweeteners, and syrups.
Milk Choice Impacts Calorie Count: Unsweetened plant-based milks like almond milk result in lower-calorie lattes compared to dairy or oat milk.
Control Your Sweeteners: Using zero-calorie sweeteners or none at all is the easiest way to keep your matcha drink low-calorie.
Homemade vs. Commercial: Homemade matcha drinks give you full control over ingredients and calories, whereas commercial drinks often contain significant added sugars.
Benefits Beyond Calories: Matcha offers powerful antioxidants (EGCG) and L-theanine, contributing to health benefits like increased focus and potential metabolism support.

The Low-Calorie Base: Pure Matcha Powder

At its core, matcha powder is a nutritional powerhouse with a minimal calorie footprint. A standard serving of one teaspoon (about 2 grams) contains a mere 3 to 6 calories, deriving its energy from small amounts of carbohydrates and protein naturally present in the tea leaves. When prepared traditionally with hot water, the resulting cup of whisked green tea retains this negligible calorie count, making it an excellent choice for those seeking a flavorful, nutrient-dense drink without added calories. The shade-grown tea leaves are rich in antioxidants, particularly EGCG, and the amino acid L-theanine, providing health benefits well beyond just its low caloric value.

The Calorie Impact of Matcha Lattes and Mix-ins

The vast difference in calorie content arises when matcha is incorporated into popular beverages like lattes. The final count is highly dependent on the choice of milk, sweeteners, and any additional flavorings. A plain matcha powder base can easily become a high-calorie indulgence with a few simple additions. For example, a single teaspoon of sugar adds about 16 calories, while a teaspoon of honey adds roughly 21 calories. Commercial coffee shop versions are often loaded with sugary syrups and flavored powders, pushing the calorie count significantly higher, sometimes exceeding 300 calories per serving. Creating a matcha latte at home offers full control over these ingredients and, therefore, the total calorie impact.

The Choice of Milk Matters

The type of milk used in a matcha latte is one of the most significant factors determining its calorie content. Plant-based milks offer a lower-calorie alternative to dairy, though not all are created equal. Unsweetened almond milk and coconut milk are typically the lowest in calories, while oat milk tends to be higher due to its carbohydrate content. For those seeking creaminess, unsweetened cashew milk is another low-calorie option. On the other hand, dairy milks add more calories and fat, with whole milk being the most caloric option.

Mindful Sweetening and Flavoring

To manage the calorie count of a matcha drink, being mindful of sweeteners is crucial. Opting for natural, zero-calorie sweeteners like stevia or monk fruit can provide sweetness without impacting calories. Alternatively, a small amount of honey or agave can be used sparingly. Many commercial lattes rely on pre-sweetened powders and sugary syrups, which are major calorie contributors. By preparing your matcha beverage yourself, you can control the type and amount of sweetener added.

A Simple Way to Create Low-Calorie Matcha Drinks

For those focused on minimizing caloric intake, several options exist for enjoying matcha while retaining its benefits.

Traditional Matcha Tea: Simply whisk 1-2 grams of pure matcha powder into hot water for a beverage with approximately 5 calories.
Iced Matcha: Whisk the powder with cold water and pour over ice for a refreshing, low-calorie drink.
Low-Calorie Latte: Use unsweetened plant-based milk (like almond or cashew) and a zero-calorie sweetener or skip the sweetener entirely.
Matcha Smoothie: Add a teaspoon of matcha powder to a smoothie with fruits and yogurt, mindful that the other ingredients will add to the calorie count.

Matcha Calorie Comparison Table

Here is a quick reference table showing the estimated calories for a standard 8-ounce (240mL) matcha drink based on preparation and ingredients.


Type of Matcha Drink	Estimated Calories	Primary Calorie Source
Plain Matcha (with water)	~5 calories	Matcha powder
Homemade Almond Milk Latte (unsweetened)	50-70 calories	Almond milk
Homemade Oat Milk Latte	120-160 calories	Oat milk
Homemade 2% Dairy Milk Latte	120-150 calories	Dairy milk
Commercial Sweetened Latte	200-300+ calories	Syrups, milk, and sweeteners

Beyond Calories: The Benefits of Matcha

Matcha offers a host of health benefits that make it a compelling choice regardless of its caloric profile. Its high concentration of antioxidants, particularly EGCG, helps protect the body from free radical damage and supports cellular health. The unique combination of caffeine and L-theanine promotes a state of calm, alert focus, different from the jitteriness often associated with coffee. Furthermore, studies suggest matcha may modestly boost metabolism and increase fat oxidation, making it a supportive ally for those on a weight loss journey. The chlorophyll in matcha also aids in detoxification. For more on the nutritional profile of matcha, WebMD offers a detailed overview.

Conclusion: Mindful Choices for a Healthy Brew

Ultimately, understanding how many calories are in matcha is a matter of knowing your ingredients. The powder itself is exceptionally low in calories, but what you add to it makes all the difference. By making informed decisions about milk, sweeteners, and flavorings, you can control the caloric impact of your matcha beverage. Whether you prefer a traditional, simple brew or a creamy, lower-calorie latte, matcha remains a versatile and healthy option packed with antioxidants and other beneficial compounds.

Frequently Asked Questions

Pure matcha powder contains no sugar or fat. Its minimal calories come from natural carbohydrates and protein. Sugars and fats are only present if you add them through milk or sweeteners.

The calories in a Starbucks matcha latte vary significantly based on size and customization. A tall size can range from 170-300 calories, as it contains both sugar and milk. It's a high-calorie option compared to homemade versions.

To make a low-calorie matcha latte, use unsweetened plant-based milk like almond or cashew milk. Skip the added sweeteners or use a zero-calorie alternative like stevia.

Matcha can be a supportive tool for weight management, but it is not a magic solution. Its catechins, especially EGCG, and caffeine can modestly boost metabolism and increase fat burning, particularly when combined with exercise and a healthy diet.

There is no significant difference in the core calorie count between ceremonial and culinary grade matcha. The calorie content is determined by the powder quantity and additional ingredients, not the grade.

Experts generally recommend one to two servings of matcha per day to reap its health benefits. Moderation is key to avoid potential caffeine sensitivity.

When prepared with only water, both matcha (~5 calories) and black coffee (~2 calories) are very low-calorie. However, the calorie count for both beverages can increase substantially with added milk, cream, and sugar.