How Many Calories in a Matcha Latte?

Matcha lattes are beloved for their smooth, creamy texture and calming energy but how many calories are hiding in that gorgeous green cup? Whether you're sipping at home from a handcrafted chawan (茶碗, tea bowl) or ordering at your favorite café, the calorie count can vary widely based on how it’s made.

Calories in a Basic Matcha Latte

The core ingredients of a matcha latte are matcha powder, water, and milk plus optional sweeteners. Here’s a typical estimate for an 8 oz (240 ml) cup:

• 2 tsp matcha powder: ~10 calories
• 1 cup 2% milk: ~120 calories
• 1 tbsp honey or syrup: ~60 calories (optional)

Total: Approximately 130–190 calories depending on milk and sweetener.

Ingredient Breakdown

The biggest calorie factors in your matcha latte come from the milk and sweeteners. Here's a comparison by milk type:

• Whole milk (1 cup): ~150 calories
• 2% milk: ~120 calories
• Almond milk (unsweetened): ~30–40 calories
• Oat milk (barista blend): ~120–150 calories
• Coconut milk (canned): ~180 calories

Tip: Unsweetened plant-based milks can significantly reduce calories while keeping your latte creamy.

Brand Comparisons

Calories vary even more when ordering from a café. Here's how some major chains compare (for a 16 oz / grande size):

Note: Many chain lattes use pre-sweetened matcha blends with added sugar and flavoring check the ingredient lists when available.

Nutrition Beyond Calories

Matcha isn’t just about energy and taste it also offers some unique benefits:

• Caffeine: 25–35mg per serving (gentler than coffee)
• L-theanine: Promotes calm focus
• Antioxidants: High in catechins like EGCG
• Fiber, vitamins, and chlorophyll: Especially in higher-grade matcha

Serving Size Matters

Just like coffee, matcha lattes range in size. Here’s how calorie count shifts by size (with 2% milk):

• Small (8 oz): ~120–140 cal
• Medium (12 oz): ~160–180 cal
• Large (16 oz): ~220–250 cal

Lighten Up Your Latte: Tips for Fewer Calories

• Choose unsweetened matcha and milk alternatives
• Use ceremonial-grade matcha for more flavor with less sweetening
• Skip the syrup or opt for a drizzle of honey or stevia
• Froth milk well for creamy texture without extra fat

Final Takeaways

• Calories in a matcha latte range from ~90 to 250 depending on milk, sweeteners, and serving size.
• Pure matcha powder has very few calories it's the milk and sugar that add up.
• Homemade lattes using plant-based milks and no sweetener are the lightest option.