How Many Calories Does Matcha Tea Have? A Detailed Breakdown

December 5, 2025 •

3 min read

One single serving of pure, traditionally prepared matcha contains approximately 3 to 10 calories. This surprisingly low number makes pure matcha tea an excellent beverage choice for those monitoring their caloric intake. The final count, however, depends heavily on preparation and what you add to the tea.

Quick Summary

Pure matcha powder contains very few calories, but the total count of a matcha drink can range from 50 to over 300 depending on the type of milk, sweeteners, and other additions used. Its rich nutritional profile and health benefits are an added bonus.

Key Points

Pure Powder is Low-Cal: One teaspoon of pure matcha powder contains only 3-10 calories when mixed with water.
Lattes Increase Calories Significantly: Adding milk and sweeteners can raise the calorie count of a matcha latte to 50–300+ calories.
Milk Choice Matters: Unsweetened almond or cashew milk offer a much lower-calorie alternative to dairy or oat milk in lattes.
Zero-Calorie Sweeteners: Using sweeteners like stevia or monk fruit can satisfy your sweet tooth without adding calories.
Rich in Antioxidants: Beyond its low-calorie nature, matcha is a potent source of antioxidants like EGCG, which support overall health.
Supports Weight Management: The catechins and caffeine in matcha may help boost metabolism and promote fat burning.

Understanding the Calories in Pure Matcha

Pure matcha powder is derived from finely ground green tea leaves. Since you are consuming the entire leaf, it contains slightly more nutrients and calories than regular steeped green tea, but the amount is still very low. A standard serving size of one teaspoon (about 2 grams) of matcha powder mixed with hot water typically contains between 3 and 10 calories. These minimal calories come from the small amount of carbohydrates and protein naturally present in the tea leaves. When prepared traditionally with just hot water, the resulting beverage is virtually calorie-free and offers all the health benefits of the whole tea leaf.

The real calorie culprit: Add-ins

The most significant factor influencing the calorie count of your matcha is not the powder itself, but the ingredients you add to it. The popular matcha latte, for instance, can quickly become a high-calorie beverage due to milk, sugar, syrups, and other flavorings. This is where most confusion about how many calories does matcha tea have arises. For example, a single teaspoon of honey adds about 21 calories, while one teaspoon of granulated sugar adds 16 calories. A simple swap from cow's milk to a plant-based alternative can dramatically reduce the final calorie count.

Calorie Comparison: Traditional Matcha vs. Lattes

To illustrate how different ingredients affect the final calorie count, consider this comparison table for a standard 8-ounce serving:


Drink Variation	Typical Calories (per 240 mL serving)
Traditional Matcha Tea (powder + water)	3–10 calories
Matcha Latte (with unsweetened almond milk)	50–70 calories
Matcha Latte (with 2% dairy milk)	120–150 calories
Matcha Latte (with oat milk)	120–160 calories
Sweetened Matcha Latte (syrups, sugar)	200–300+ calories

Beyond Calories: A Nutritional Powerhouse

While monitoring calories is important for weight management, it's also crucial to remember the immense health benefits that matcha provides. Drinking matcha is about more than just a low-calorie beverage; it's about consuming a superfood packed with antioxidants and other valuable compounds.

Here are some of the nutritional highlights that contribute to matcha's value:

Rich in antioxidants: Matcha is especially rich in catechins, particularly epigallocatechin gallate (EGCG), which has powerful antioxidant properties. These antioxidants help protect the body against free radicals and cellular damage.
L-Theanine for focus: The presence of the amino acid L-theanine provides a calm, focused energy boost without the jitters often associated with coffee. It works synergistically with caffeine to promote a state of relaxed alertness.
Metabolism boost: Some studies suggest that the combination of catechins and caffeine in matcha may help boost metabolism and increase fat-burning, which can aid in weight management.
Vitamins and minerals: Matcha contains small amounts of essential vitamins and minerals, including vitamins A, C, and K, as well as minerals like potassium and magnesium.

How to Make a Delicious, Low-Calorie Matcha

If you want to enjoy the flavor and health benefits of matcha without the extra calories, here are some tips for preparing a delicious low-calorie version:

Opt for water first. The most traditional and lowest-calorie preparation method is to simply whisk matcha powder with hot water until frothy. The result is a pure, earthy, and energizing beverage.
Use unsweetened plant-based milk. When making a latte, choose unsweetened milk alternatives like almond, cashew, or coconut milk, which are significantly lower in calories than dairy or oat milk.
Use zero-calorie sweeteners. If you prefer a sweeter drink, use natural, zero-calorie sweeteners like stevia or monk fruit instead of sugar or honey.
Try it iced. For a refreshing zero-calorie drink, blend matcha powder with cold water and ice. This offers all the benefits without any added calories.
Be mindful of portion sizes. Ordering smaller-sized drinks at cafes or using less milk and sweetener at home can help control the total calorie intake.

For more detailed nutritional information and the health benefits of matcha, you can visit a reliable source such as the WebMD article on matcha benefits.

Conclusion: The Final Calorie Count is in Your Hands

Ultimately, how many calories does matcha tea have is not a single number but a reflection of how it's prepared. While pure matcha powder contains a negligible number of calories and offers a wide array of health benefits, adding milk and sweeteners can turn it into a high-calorie drink. By choosing your ingredients wisely, you can fully enjoy the rich flavor and wellness properties of matcha without compromising your dietary goals. The power to control your cup's calorie count is entirely in your hands, allowing for a delicious and health-conscious experience.

Frequently Asked Questions

A pure cup of matcha tea, made by whisking one teaspoon (2g) of powder with hot water, contains approximately 3 to 10 calories.

The calorie count for a Starbucks matcha latte varies by size and ingredients, but a large, sweetened version can contain 250-400 calories. You can find exact nutritional details on their website.

Yes, matcha has slightly more calories than regular steeped green tea (around 5 vs 2.5 calories per cup) because with matcha, you consume the entire ground tea leaf rather than just the infusion.

To make a low-calorie matcha latte, use an unsweetened milk alternative like almond milk, and use a zero-calorie sweetener such as stevia or monk fruit instead of sugar or honey.

Matcha may aid in weight management by boosting metabolism and fat burning due to its high concentration of catechins and caffeine. However, this depends on total calorie intake, and it is not a magic bullet for weight loss.

Both ceremonial and culinary grade matcha powder are very low in calories, with only a few calories per serving. The difference in calorie count between grades is negligible; the primary differences are in flavor, texture, and intended use.

Some individuals may experience stomach upset or nausea when drinking matcha on an empty stomach due to its caffeine content and catechins. It is often recommended to pair matcha with food to minimize discomfort.