A matcha latte is a drink made from green tea leaves ground into a powder and mixed with water, milk, or other liquid mixers. The drink has become especially popular thanks to its purported health benefits. But how many calories does a matcha latte really contain? And can you make a low-calorie matcha latte?
A matcha latte contains anywhere from 70 to 250 calories, depending on the size and ingredients. A small, 8-ounce matcha latte with whole milk and sugar will have about 130 calories. If you increase the size and add other sweeteners, the calorie count can easily double.
Let’s take a look at exactly how many calories are in a matcha latte. Plus, we’ll go through how to make a low-calorie matcha latte so you can enjoy the drink without the extra calories.
How Many Calories Are in a Typical Matcha Latte?
A matcha latte can have anywhere from 150 to 250 calories depending on the milk and sweetener used. Making your own latte with skim milk, for example, will likely have fewer calories than if you order one at a coffee shop. Most pre-made matcha lattes have around 250 calories, give or take, depending on the ingredients used.
When you order a matcha latte at a cafe, they usually use whole milk and added syrups to sweeten it, which bumps up the calorie count.
For example, a 16-ounce (grande) Starbucks Matcha Tea Latte with whole milk and sugar has 240 calories. A medium Dunkin’ Donuts Matcha Latte with whole milk and sugar has 250 calories.
How Do You Make a Low-Calorie Matcha Latte?
There are several ways that you can make your own low-calorie matcha latte using a matcha powder (on Amazon) right at home. Here are our primary tips on how to make a low-calorie matcha latte:
Use Low-Calorie Milk and Sweeteners
One of the easiest ways to reduce the calorie content of your latte is to use low-calorie milk.
You can use skim or 2% milk as a base for your latte, but if you’re looking to cut even more calories, you can use almond milk, oat milk, or other dairy-free alternatives.
Almond milk (on Amazon) typically has the fewest calories of alternative milks, but check the label because some brands can be higher in calories than others.
Another way to reduce the calorie content of your latte is to use a sugar-free or low-calorie sweetener. Many options are available, such as stevia (on Amazon), Monk fruit, and erythritol.
Honey or agave nectar are also choices, but they’re still fairly high in calories compared to white sugar, so use them sparingly.
You can also use sugar-free syrups to flavor your latte. Some popular flavors are vanilla, caramel, and chocolate (on Amazon). Add a pump or two of the syrup to your latte for a delicious, low-calorie treat. Just be sure to check the label because some sugar-free syrups can be high in calories.
Make (or Order) a Small Instead of a Large
Another easy way to reduce the calories in your latte is to make it a smaller size. For example, if you’re used to ordering large lattes, try switching to a small or medium size.
If you prefer not to give up your large latte, you can save calories by using less matcha powder. However, this only applies if the powder has added sweetener, as is the case in some cafes. Ask the barista if this is the case before you order.
Use More Water and Less Milk
For an even lighter latte, try using more water and less milk. That will help cut down on the calories and fat content without sacrificing the flavor or texture of your latte.
Experiment with different milk-to-water ratios until you find one that you like. For example, try using 1 part water to 1 part milk or even 2 parts water to 1 part milk. Keep in mind that the more water you use, the less milky and creamy your latte will be.