What is the healthiest drink at 7 Leaves? A Comprehensive Guide to Nutritional Choices

October 26, 2025 •

4 min read

Matcha, known for its extremely high antioxidant content, is sourced by 7 Leaves from Japan and is often considered one of the healthiest teas available. This positions it as a top contender when considering what is the healthiest drink at 7 leaves?, but a few other options also offer significant benefits when customized.

Quick Summary

This guide evaluates drinks at 7 Leaves Cafe, identifying the healthiest choices like matcha and herbal tea. It details how to customize orders to reduce sugar and calories, ensuring you can make a mindful, nutritious choice from their menu.

Key Points

Japanese Matcha is #1: Pure Japanese Matcha Tea is the most antioxidant-rich drink at 7 Leaves, providing sustained energy and significant health benefits from consuming the whole leaf.
Look Out for Sugar: Many popular drinks like Milk Teas and Coffees are very high in sugar and calories; check the nutrition information and order customizations to reduce sweetness.
Healthier Alternatives: Herbal Tea, Sunset Passion, and Strawberry Hibiscus are good non-matcha options, but you should still be mindful of their sugar content and ask to customize.
Customize Your Order: Always ask for less sweet, skip extra toppings like Sea Cream and boba, and consider plant-based milks to improve the nutritional profile of any drink.
Go for Tea: Unsweetened or lightly sweetened plain teas (like the Sliver Jasmine Tea) are always a great, low-calorie choice compared to creamy or heavily sweetened alternatives.
Mindful Indulgence: It's okay to enjoy a less healthy treat occasionally, but making mindful choices and understanding the ingredients are key for overall nutrition.

The #1 Pick: Pure Japanese Matcha Tea

For those seeking the pinnacle of health at 7 Leaves, the clear winner is the Japanese Matcha Tea. Matcha is a powdered form of green tea, meaning you consume the entire tea leaf, not just a water infusion. This provides a far more concentrated dose of nutrients and beneficial compounds.

Why Matcha Is a Nutritional Powerhouse

Antioxidant Superpower: Matcha is packed with potent antioxidants called catechins, especially epigallocatechin gallate (EGCG). These compounds help fight cell damage and inflammation. One cup of matcha can contain significantly more antioxidants than regular green tea.
Sustained Energy & Focus: Unlike the jittery rush from coffee, matcha provides a calm alertness. This is due to a unique combination of caffeine and the amino acid L-theanine, which promotes a state of relaxed concentration without the crash.
Other Benefits: The nutrients in matcha have been linked to improved heart health, boosted metabolism, and blood sugar stabilization. The fiber from consuming the whole leaf can also promote healthy digestion.

A Note on Matcha Customization

While the base tea is incredibly healthy, many versions at cafes, including the Japanese Matcha Soy Tea, often contain added sugar and ingredients. For the purest form, ask for no or minimal sweetener. The traditional Japanese Matcha Tea (often prepared with just hot water and matcha powder) is your best bet for the most concentrated health benefits. The Japanese Matcha Soy option adds organic soy milk for a creamier texture, which adds calories but can be a good compromise.

Other Healthy Alternatives

If matcha isn't your preference, 7 Leaves offers other options that can be healthy choices with some mindful ordering. Key among these are the various herbal and fruit-based teas.

Herbal Tea

The Herbal Tea at 7 Leaves is an all-organic drink made from a blend of seven different herbs and teas, naturally sweetened with raw sugar cane. It’s a low-calorie and non-caffeinated option that can be very refreshing.

Sunset Passion and Strawberry Hibiscus

Made with real passion fruit, the Sunset Passion is rich in antioxidants like beta carotene, potassium, and Vitamin C. Similarly, the Strawberry Hibiscus tea uses real fruit and hibiscus flowers. Both are caffeine-free. The main concern with these is the added sugar content, which should be requested in a reduced amount.

Navigating the Menu: Understanding Nutritional Trade-offs

Many of 7 Leaves' most popular drinks, including the various milk teas and creamy coffees, are significantly higher in calories and sugar. Vietnamese Coffee and House Coffee can have high fat and sugar content due to condensed milk and hazelnut creamer. Similarly, milk teas like Mung Bean and Taro often pack over 300 calories and well over 50 grams of sugar per serving.

These drinks are best considered occasional treats rather than regular beverages, especially if you are watching your sugar or calorie intake. Toppings like Sea Cream and boba pearls also add substantial calories and fat.

A Comparison of 7 Leaves Drinks


Drink	Key Ingredients	Approx. Calories (Reg)	Approx. Sugar (g) (Reg)	Health Pros	Health Cons
Japanese Matcha Tea	Matcha powder, water, sugar	~125	~25	Very high in antioxidants, EGCG, vitamins; sustained energy	Contains sugar, caffeine
Herbal Tea	7 herbs, teas, raw sugar cane	~100	~20	All-organic, refreshing, naturally sweetened, low calorie	Contains raw sugar cane, contributes to sugar content
Sunset Passion	Real passion fruit, plum, fruit	~170	~34	Real fruit, Vit C, antioxidants, caffeine-free	High in sugar from fruit and sweetener
Mung Bean Milk Tea	Mung bean, pandan, green tea, milk, sugar	~330	~57	Unique flavor; some protein from mung bean	Very high in calories and sugar; less nutrient-dense

Customizing Your Order for Optimal Nutrition

Even with a less-than-ideal menu choice, you have the power to make it healthier.

Reduce Sweetness: Ask for "less sweet" or for a specific number of pumps of syrup. Some customer reports suggest you can request a very low sweetness level.
Skip Creamy Toppings: Avoid add-ons like Sea Cream and condensed milk, which dramatically increase sugar and fat content.
Choose Lighter Milk: Swap out standard milk or creamer for a plant-based alternative like soy milk, which is often fortified with extra nutrients.
Say No to Boba: Honey boba adds extra carbs and sugar. Opt for a plain tea instead.
Opt for Smaller Sizes: Portion control is key. A smaller drink means fewer calories and sugar.

Conclusion: Your Healthiest Choice is a Mindful One

While the Japanese Matcha Tea stands out as the healthiest choice due to its high antioxidant content and sustained energy benefits, the best drink for you ultimately depends on your nutritional goals. By understanding which ingredients add sugar and calories, and by customizing your order, you can enjoy a delicious 7 Leaves treat without compromising your healthy diet. Pure teas like the herbal options and unsweetened matcha are the safest bets, while other drinks require modification to be considered healthy. Taking control of your order is the most powerful tool for making a nutritious decision every time.

For more general information on the benefits of matcha and other teas, you can visit resources like The National Institutes of Health.

Frequently Asked Questions

The plain teas, such as the unsweetened Sliver Jasmine Tea, are likely the lowest sugar option, as milk teas and fruit drinks contain added sweeteners. For any other drink, you can request it to be made "less sweet" or with no sweetener at all.

Yes, according to a Yelp response, the Sliver Jasmine Tea is a sugar-free drink. For most other drinks, you can request modifications to significantly reduce or eliminate added sugar.

The Japanese Matcha Soy combines the antioxidant benefits of matcha with organic soy milk. While a good choice, it contains more calories and sugar than the standard matcha tea. For the healthiest version, request less sweetener.

To reduce calories, you can order a smaller size, ask for a plant-based milk substitute (like soy or almond), and skip high-calorie additions like Sea Cream, condensed milk, and boba.

Matcha provides a more sustained, crash-free energy boost due to L-theanine, which modulates caffeine's effects. It is also packed with antioxidants and other nutrients not found in plain coffee.

Several drinks at 7 Leaves are caffeine-free, including the Mung Bean milk tea, Herbal Tea, Strawberry Hibiscus tea, and Sunset Passion.

To keep your drink healthy, avoid milk teas and creamy coffees with high sugar and fat content. Also, limit or skip extra toppings like Sea Cream and boba, as they significantly increase calories.