Is the green tea at Starbucks healthy? A nutritional deep dive

December 30, 2025 •

3 min read

Starbucks' unsweetened Teavana Shaken Iced Green Tea has zero calories and sugar, according to the official nutrition menu. This starkly contrasts with the high sugar content found in other popular options, forcing many to wonder: is the green tea at Starbucks healthy, or is it a hidden sugar bomb?

Quick Summary

An in-depth look at the nutritional differences within Starbucks' green tea menu. We examine the stark contrast between their unsweetened teas and high-sugar specialty drinks like the Matcha Latte.

Key Points

Unsweetened iced is healthiest: Starbucks' unsweetened Teavana Iced Green Tea has zero calories and sugar, making it a pure source of antioxidants.
Matcha lattes are high in sugar: A Grande Matcha Latte contains 29 grams of sugar, transforming it from a health drink into a sugary dessert.
Customize to cut sugar: You can significantly reduce calories and sugar by ordering unsweetened tea, using sugar-free syrups, and choosing non-dairy milk.
Antioxidants are beneficial: Both matcha and brewed green tea contain potent antioxidants and L-theanine, which provides a calm energy boost.
Added ingredients matter: The healthiness of your Starbucks green tea is determined by the addition of milk, syrups, and sweeteners, not just the tea itself.

The Nutritional Spectrum of Starbucks Green Teas

When evaluating if Starbucks green tea is healthy, the answer isn't a simple 'yes' or 'no'—it depends entirely on which green tea drink you order. The menu features a wide range of green tea beverages, from the naturally sugar-free, simple tea to rich, creamy, sugar-laden lattes and frappuccinos. Understanding the nutritional breakdown of each is the key to making a truly healthy choice.

Unsweetened Iced Green Tea: The Healthy Baseline

The unsweetened Teavana Shaken Iced Green Tea is, by far, the healthiest green tea option on the Starbucks menu. A Grande contains zero calories, zero fat, and zero sugar. This simple combination of green tea, mint, lemon verbena, and lemongrass offers all the benefits of green tea without any unwanted additives. These benefits include antioxidants that protect cells, a moderate amount of caffeine for a stable energy boost, and the amino acid L-theanine, known for promoting a state of calm alertness.

The Matcha Latte Dilemma: Health vs. Indulgence

The popular Matcha Latte presents a significant contrast to the unsweetened tea. A Grande Matcha Latte made with 2% milk contains 220 calories and a staggering 29 grams of sugar. The matcha powder itself, while rich in antioxidants, has a considerable amount of sugar added during preparation. The milk and any extra syrups further increase the calorie and sugar count. This transforms a potentially healthy antioxidant-rich beverage into a sugary treat, similar to a soft drink in its sugar impact. Some studies even suggest that the casein protein in cow's milk may interfere with the body's absorption of some of matcha's antioxidants, making non-dairy alternatives a better choice for health-conscious consumers.

Customizing Your Green Tea for Optimal Health

For those who want the flavor of a matcha latte with less sugar, customization is crucial. Here are some ways to modify your order:

Unsweetened Iced Green Tea with Stevia: Add Stevia or another zero-calorie sweetener to the base unsweetened tea for flavor without the sugar.
Matcha Latte with No Added Sugar: Order a matcha latte with unsweetened matcha powder (if available) or ask for fewer pumps of syrup. Specify unsweetened almond or soy milk to further reduce sugar and potentially boost antioxidant absorption.
Splash of Juice: For a fruity twist, add a splash of peach juice to an unsweetened iced green tea, but be aware this does add some sugar.
Sugar-Free Syrups: Ask for sugar-free vanilla syrup to add flavor to your green tea or protein matcha without the calorie cost.

Comparison Table: Unsweetened Iced vs. Matcha Latte


Feature	Unsweetened Iced Green Tea (Grande)	Matcha Latte (Grande, with 2% Milk)
Calories	0	220
Fat	0g	6g
Sugar	0g	29g
Carbohydrates	0g	31g
Antioxidants	Present	Present, but potentially reduced absorption with cow's milk
L-theanine	Present	Present

The Antioxidant Benefits of Green Tea

Regardless of the added sugar in some drinks, the green tea base from Starbucks still provides potent antioxidants. These plant compounds, particularly catechins like EGCG, are known to protect against cellular damage and may offer protection against various diseases. The presence of L-theanine is another advantage, helping to smooth out the caffeine's stimulating effects and promote focus. To reap these benefits without derailing your diet, it's essential to choose unsweetened options or customize sugary drinks heavily.

Conclusion: The Final Verdict

Is the green tea at Starbucks healthy? Yes, it can be, but only if you are mindful of your order. The basic, unsweetened iced green tea is a genuinely healthy, calorie-free, and sugar-free beverage loaded with antioxidants. However, popular drinks like the Matcha Latte are essentially green tea-flavored desserts due to the significant amounts of added sugar. The power lies in customization. By specifying "unsweetened" for the basic tea or modifying your latte with non-dairy milk and sugar-free syrups, you can enjoy the antioxidant-rich benefits of green tea without the negative health impacts of excessive sugar. The bottom line: read the nutrition labels, or better yet, ask your barista for a truly green and healthy green tea experience. You can find up-to-date nutrition information directly on the official Starbucks website. Starbucks Nutrition.

Frequently Asked Questions

No, the basic Teavana Shaken Iced Green Tea is unsweetened by default. However, drinks like the Matcha Latte and other flavored green tea options often contain significant amounts of added sugar.

The healthiest green tea option is the unsweetened Teavana Shaken Iced Green Tea. It is a zero-calorie, zero-sugar drink with all the antioxidant benefits of green tea.

Starbucks' matcha powder typically contains a blend of finely ground green tea and sugar. The high sugar content in this mix is what makes standard matcha lattes so high in calories and sugar.

To order a lower-sugar matcha latte, ask for it with unsweetened non-dairy milk like almond or soy milk and with sugar-free vanilla syrup instead of the standard syrup.

While green tea has been associated with boosting metabolism and potentially aiding weight loss, this is primarily true for unsweetened versions. Sugary options will negate any potential weight loss benefits.

The Iced Peach Green Tea does contain added sugar. A standard Tall size has 60 calories and 12 grams of sugar. It is not as healthy as the unsweetened version but can be made healthier by requesting less or no sweetener.

Yes, Iced Green Tea Lemonades contain added sugar. To reduce the sugar content, you can ask for fewer pumps of the lemonade concentrate or switch to a healthier, unsweetened option.