Matcha Caloric Content — Pure Powder vs. Preparations
Pure matcha powder contains 3–4 kcal per standard 2g serving, composed of ~1.4g carbohydrates, ~0.4g protein, and ~0.1g fat. A 240ml matcha latte with whole milk and no added sugar contains approximately 120–150 kcal.
| Measure | Value | Unit | Notes |
|---|---|---|---|
| Calories in 2g pure matcha powder | 3–4 | kcal | Per standard 2g ceremonial serving; negligible caloric impact |
| Macros per 2g matcha (USDA estimate) | 1.4g carbs, 0.4g protein, 0.1g fat | Whole leaf powder; higher fiber content than steeped tea | |
| Matcha latte with 240ml whole milk (unsweetened) | ~120–150 | kcal | From milk; matcha itself contributes ~4 kcal |
| Commercial matcha latte (Starbucks 16oz, default) | ~240 | kcal | Includes 2% milk and matcha syrup (sweetened blend); not pure matcha |
| Matcha with oat milk (240ml, unsweetened) | ~90–110 | kcal | Oat milk lower-calorie than whole dairy; varies by brand |
| Matcha mixed with sugar (typical café-style) | +50–100 | kcal per 15–25g sugar added | Most commercial preparations add significant sugar |
Matcha’s caloric profile depends almost entirely on preparation method. The matcha powder itself is nearly calorie-free at standard serving sizes. What makes matcha lattes calorie-dense is the milk, sweeteners, and added syrups — not the matcha.
Pure Matcha: Essentially Calorie-Free
At 2g per serving, matcha contributes 3–4 calories:
- ~1.4g carbohydrates (including fiber from the whole leaf)
- ~0.4g protein (from amino acids — primarily L-theanine and glutamate)
- ~0.1g fat (minimal; tea leaf has very little fat)
This is roughly equivalent to a leaf of lettuce in caloric terms. For calorie-conscious consumers, pure matcha in hot water (usucha or koicha) is entirely negligible.
Preparation Methods and Caloric Impact
| Preparation | Volume | Calories |
|---|---|---|
| Matcha + water (usucha) | 70ml | ~4 kcal |
| Matcha + water (koicha) | 40ml | ~6 kcal |
| Matcha + whole milk (latte) | 240ml | ~150 kcal |
| Matcha + oat milk (latte) | 240ml | ~100 kcal |
| Matcha + almond milk (latte) | 240ml | ~50 kcal |
| Commercial matcha latte (Starbucks 16oz) | 475ml | ~240 kcal |
The Commercial Latte Problem
Many commercial matcha lattes use a sweetened matcha blend (matcha powder mixed with sugar) rather than pure matcha. Starbucks’ “matcha powder” is a blend of about 50–60% sugar and 40–50% matcha — which is why their 16oz latte has approximately 240 calories and substantial sugar content even without additional syrups.
For calorie control, ordering “unsweetened” at most chains still leaves the sweetened matcha blend in place. Only requesting “pure matcha” or “ceremonial matcha” specifies unadulterated powder.
Matcha and Satiety
Despite its minimal caloric content, matcha may modestly affect satiety through two mechanisms: (1) the small amount of protein (amino acids) contributes minimally to satiety signaling; (2) EGCG has been shown in some studies to increase satiety hormones slightly. Neither effect is large, but both may make matcha marginally more filling than equivalent plain water.