A matcha green tea latte is a popular coffee shop drink made by blending matcha green tea powder with hot milk or milk alternatives. Matcha contains caffeine and various antioxidants, making it touted as a healthier alternative to coffee. However, matcha lattes can vary significantly in their calorie content based on factors like milk type, sweetener used, and added flavorings. This article will provide a detailed breakdown of the calories in different types of matcha lattes.
What is Matcha?
Matcha is a type of green tea made from leaves of the Camellia sinensis plant. What makes matcha unique is that the whole leaf is ground into a fine powder, so you consume the entire leaf instead of just steeping it in water. This allows matcha to provide higher concentrations of nutrients compared to regular green tea.
Some key nutrients and compounds found in matcha include:
- Caffeine – Matcha contains around 30-50mg of caffeine per 8oz serving.
- L-theanine – An amino acid that may promote relaxation and focus.
- Epigallocatechin gallate (EGCG) – The most abundant catechin antioxidant found in green tea.
- Chlorophyll – Gives matcha its vivid green color and may have anti-inflammatory effects.
- Vitamin C, selenium, zinc
Drinking matcha has been associated with benefits like improved mental alertness, mood, exercise endurance, and cholesterol levels in some studies. However, more research is still needed on matcha and human health.
What is a Matcha Latte?
A matcha latte starts with matcha powder, which can be whisked with hot water to make a thin tea. For a richer, creamier latte, the matcha is blended with steamed milk and other ingredients like sweeteners and spices.
Matcha lattes are offered by coffee shops like Starbucks and Peet’s, but you can also easily make them at home with just a few ingredients.
Basic ingredients in a matcha latte include:
- 1-2 tsp matcha powder
- 6-8 oz hot milk (dairy, plant-based, oat, etc)
- Sweetener like sugar, honey or syrup to taste (optional)
- Spices like cinnamon or vanilla (optional)
The ingredients are whisked or blended together until frothy and combined. The result is a creamy, lightly sweet latte with vivid green coloring from the matcha.
Calories in Plain Matcha Latte
For a basic matcha latte made with just matcha powder, hot water, and milk the calories can range from about 70-150 calories for an 8 ounce serving. This can vary based on the type of milk used.
Here are the average calories for an 8oz plain matcha latte made with different milks:
- Nonfat milk: 70 calories
- 2% reduced fat milk: 100 calories
- Whole milk: 130 calories
- Soy milk: 100 calories
- Almond milk: 60 calories
- Oat milk: 130 calories
As you can see, dairy milks like whole milk will be higher in calories, while lighter milks like nonfat or almond milk will have less calories. The matcha powder itself contains negligible calories.
Factors Affecting Calories in Plain Matcha Latte
A few factors impact the calories in a basic matcha latte recipe:
- Milk Type: Higher fat milks add more calories than lower fat milks. Non-dairy milks like almond are generally lowest.
- Milk Amount: Using 12 ounces of milk versus 8 ounces will increase calories.
- Sugar: Adding a teaspoon of sugar adds about 15 calories.
- Matcha Amount: Using 2 teaspoons of matcha instead of 1 adds minimal extra calories.
So a matcha latte can range from around 70 calories for an 8oz nonfat milk version to over 150 calories if made with 12oz of whole milk plus added sugar.
Calories in Matcha Latte with Sweeteners
One of the most variable parts of matcha latte nutrition is whether a sweetener is added. Sweeteners are commonly used to balance the slight bitterness of matcha powder.
Here are the calories of common sweeteners used in 16oz matcha lattes:
- 2 tablespoons honey: 130 calories
- 2 tablespoons maple syrup: 132 calories
- 2 tablespoons white sugar: 120 calories
- 2 tablespoons brown sugar: 115 calories
- 2 tablespoons agave: 120 calories
As you can see, most caloric sweeteners add about 110-130 calories to a 16oz matcha latte. Smaller or lower calorie sweeteners can be used to keep calories down:
- 1 tablespoon honey: 60 calories
- 1 packet stevia: 0 calories
- 1 tablespoon erythritol: 0 calories
It’s also possible to ask for less pumps of syrup if ordering a sweetened matcha drink from a coffee shop. Overall, added sweeteners increase the calorie counts significantly compared to plain matcha lattes.
Low Calorie Matcha Sweetener Options
Here are some lower calorie options for sweetening a matcha latte:
- Monk fruit extract
- Stevia extracts or syrups
- Erythritol
- Xylitol
- Allulose
- Reduced amount of honey or maple syrup
- Sugar-free syrups
Using just a splash of regular syrups or sugars can also allow you to add some sweetness without too many extra calories. But for maximal calorie-cutting, zero-calorie sweeteners are best.
Calories in Flavored Matcha Lattes
Beyond plain green tea matcha, many cafes offer flavored matcha lattes using ingredients like spices, chocolate, vanilla or fruit syrups. These additions boost the flavor but also add to the calorie content.
Some popular flavored matcha latte options include:
- Matcha chocolate latte
- Matcha vanilla latte
- Matcha ginger or cinnamon latte
- Matcha chai latte
- Matcha caramel or mocha latte
A 16oz flavored matcha latte can range from about 150-300 calories depending on what’s added. For example:
- Matcha latte with 2 tbsp chocolate syrup: 180 calories
- Matcha latte with pumps of vanilla syrup: 150 calories
- Matcha cinnamon latte with 2 tbsp honey: 250 calories
Spices like ginger, cinnamon or cardamom add barely any calories. But syrups, honey and chocolate can contribute significant calories. Asking for light pumps of syrup is one way to cut added sugars if ordering out.
Low Calorie Matcha Latte Flavor Ideas
Here are some ways to flavor matcha lattes while keeping calories low:
- Dash of cinnamon or cardamom
- Vanilla extract
- Pump of sugar-free syrup
- Unsweetened cocoa powder
- Nutmeg or ginger
- Sugar-free caramel syrup
- Light drizzle of maple syrup
Opting for spice-based flavors or using very small amounts of flavored syrups can allow you to boost the flavor of your matcha latte without excess calories. Sweetener-free extracts like vanilla are another option.
Comparing Calories in Matcha Lattes and Coffee Drinks
Matcha lattes are often chosen over coffee beverages in order to cut calories and added sugars. But is this always the case?
Here is a calorie comparison of 16oz matcha lattes versus similar coffee-based beverages:
- Matcha latte: 140 calories
- Caffe latte: 190 calories
- Cappuccino: 150 calories
- Caramel macchiato: 250 calories
- Mocha latte: 330 calories
The comparisons show that a plain matcha latte prepared with milk tends to be lower in calories than most coffee drinks featuring syrups and chocolate. However, plain regular coffee with just milk and sugar would be very close in calories to matcha.
The main advantages of matcha from a caloric standpoint are avoiding added flavor syrups and using milk alternatives like almond milk. But overall, matcha drinks are not necessarily guaranteed to be lighter than all coffee beverages.
Low Calorie Matcha Latte Tips
Here are some tips for ordering or making matcha lattes with lower calories:
- Choose nonfat or low-fat milk
- Use almond, soy or oat milk
- Ask for less sweetener/simple syrup
- Steer clear of heavy syrups or chocolate
- Flavor with spices instead of sugar
- Make it a 12oz latte instead of 16oz
- Ask for light or sugar-free syrups
- Use zero-calorie sweeteners if desired
Being mindful of your milk choice and limiting high-calorie flavor additions can help keep matcha latte calories in check. you can enjoy the antioxidants from matcha powder without excess calories and sugar.
The Bottom Line
Matcha lattes contain widely varying calorie counts based on factors like:
- Milk type and amount
- Sweeteners used
- Flavorings and toppings
On average, a 16oz matcha latte can range from about 70-350+ calories. Going with lighter, lower fat milk options, minimizing sweeteners, and avoiding heavy syrups or chocolate can help keep calories down. Overall, matcha lattes are lower in calories compared to many coffeehouse drinks when customized properly. By being selective, you can enjoy matcha lattes as a lower calorie option.
