Matcha has gained popularity as a healthier alternative to coffee due to its antioxidants and unique flavor profile. However, many people are surprised to learn that a store-bought matcha latte can be a high-sugar beverage. The key lies in understanding the ingredients and where the sweetness originates.
The Lowdown on Matcha vs. Matcha Lattes
Pure, ceremonial-grade matcha powder, used in traditional Japanese tea ceremonies, contains no added sugar. Its slight natural sweetness comes from the amino acid L-theanine, which also contributes to its smooth, umami taste. A traditional matcha tea is simply the powder whisked with hot water.
A matcha latte, however, adds milk and, in most commercial settings, a sweetener. This is where the sugar count can skyrocket. Most coffee shops use a pre-sweetened matcha powder blend or add sugary syrups, effectively transforming a healthy tea into a high-sugar drink.
High Sugar Content in Popular Coffee Chains
When ordering from major coffee chains, the sugar content of a matcha latte is often substantial, far exceeding daily recommendations from health organizations. For example, a Grande (16 oz) Iced Matcha Latte from Starbucks was reported to contain 28 grams of sugar, with some sources listing even higher amounts for older formulations. A Dunkin' Donuts medium matcha latte contains 28 grams of sugar. This is primarily due to the sweetened matcha powder mixes and additional syrups used.
How to Order a Low-Sugar Matcha Latte at a Café
To avoid the sugar rush, you must take control of your order. In recent years, some chains like Starbucks have shifted to using unsweetened matcha powder, meaning the classic syrup is the primary source of sugar. This gives you more control over the final product.
- Ask for no classic syrup: This is the most crucial step at many chains.
- Choose unsweetened milk: Opt for unsweetened almond, soy, or coconut milk instead of dairy or sweetened plant-based varieties.
- Substitute with sugar-free syrup: Request sugar-free vanilla or another flavor instead of the standard syrup.
- Opt for pure matcha: At specialty tea houses, ask for a matcha latte made with just pure matcha powder and milk, with no added sweeteners. You can add your own low-glycemic sweetener if desired.
The Power of the Homemade Matcha Latte
Making your own matcha latte at home is the most reliable way to control how much sugar is usually in a matcha latte. You can use high-quality, unsweetened matcha powder and your preferred unsweetened milk, adding only as much sweetener as you want—or none at all.
Homemade Matcha Latte Recipe (Virtually Sugar-Free)
Ingredients:
- 1-2 tsp pure, unsweetened matcha powder
- 2 oz hot water (not boiling, around 175°F)
- 1 cup unsweetened almond, soy, or oat milk
- Sweetener to taste (optional): a few drops of liquid stevia or monk fruit sweetener
Instructions:
- Sift the matcha powder into a bowl to prevent clumps.
- Add the hot water and whisk vigorously with a bamboo whisk (chasen) or a milk frother until a smooth, frothy paste forms.
- Gently heat and froth the milk (you can use the same frother). If making an iced latte, use cold milk and shake it in a sealed jar.
- Pour the matcha paste into your cup, then top with the frothed milk.
- Add optional sweetener and stir gently. Enjoy immediately.
Comparison: Café vs. Homemade Matcha Lattes
The following table highlights the stark difference in sugar content between a typical café matcha latte and a homemade version.
| Feature | Average Café Matcha Latte (e.g., Starbucks Grande) | Homemade Matcha Latte | How to order/make |
|---|---|---|---|
| Matcha Powder | Often a pre-sweetened mix | Pure, unsweetened powder | Ask for unsweetened matcha (if available) or make your own |
| Sweetener | Classic syrup added by default | Added optionally, at home | Request 'no classic syrup' or use natural sweeteners |
| Milk | Often uses 2% dairy milk | Choice of unsweetened milk (e.g., almond, soy) | Customize milk choice to unsweetened non-dairy |
| Estimated Added Sugar | 20-32+ grams | 0-4 grams (from milk/sweetener) | Order customized options or prepare at home |
| Control over Ingredients | Limited customization | Complete control | Essential for a truly low-sugar drink |
Natural Sweeteners for a Healthier Latte
For those who prefer a touch of sweetness but want to avoid refined sugar, several natural alternatives pair well with matcha.
- Stevia: A zero-calorie, natural sweetener that won't spike blood sugar.
- Monk Fruit: Another zero-calorie option derived from fruit, known for its powerful sweetness.
- Maple Syrup: Offers a rich flavor and some trace minerals, though it still contains natural sugar.
- Coconut Sugar: Provides a caramel-like note and is a less refined option than white sugar.
When using these alternatives, start with a small amount and taste as you go, as their sweetness levels can vary significantly.
Conclusion: Your Choice, Your Sugar
The amount of sugar in a matcha latte is not fixed; it is entirely dependent on the preparation. By making a simple homemade version with pure matcha powder and unsweetened milk, you can enjoy all the antioxidant benefits without the excessive sugar found in many popular coffee shop creations. If you do find yourself at a café, remember to be specific with your order to avoid unnecessary sweeteners. Controlling your sugar intake for this increasingly popular beverage is simply a matter of knowing the ingredients and making intentional choices.
For further reading on the benefits of drinking unsweetened tea, check out this guide on the health benefits of green tea.
