Matcha is one of those rare health conscious foods that’s as delicious as it is good for you. Matcha green tea delivers antioxidants, a steady caffeine boost, and a dose of calming L-theanine. But let’s be honest, not all matcha drinks are created equal. Some are light and packed with health benefits, while others can sneak in extra sugar and calories.

If you’re wondering what’s actually in your favorite matcha drinks, we’ve got you covered. Here’s a breakdown of the calorie and nutrient content of the 10 most popular 8 oz matcha beverages so you can sip smarter and enjoy every drop.
1. Traditional Matcha Tea
Calories: ~5
Carbs: 1g
Protein: 0.5g
Fat: 0g
Sugar: 0g
Vitamins: Vitamin K, Vitamin A, B-complex vitamins (B1, B2, B3, B6, B9), small amounts of Vitamin E
Why It’s Great: This is matcha in its purest form, just matcha powder whisked with hot water. It’s packed with antioxidants (hello, EGCG), supports metabolism, and delivers a gentle energy boost without added sugars or calories.
2. Iced Matcha Tea
Calories: ~5
Carbs: 1g
Protein: 0.5g
Fat: 0g
Sugar: 0g
Vitamins: Vitamin C, Vitamin K, Vitamin A, B-complex vitamins, Vitamin E
Why It’s Great: A refreshing, cold version of traditional matcha tea. Just matcha and water over ice. Zero sugar, zero guilt, and the same powerhouse of nutrients. Plus, it won't break a fast!
Wondering why there’s a vitamin difference between hot and iced matcha? The slight differences are due to how heat affects nutrient stability. Certain vitamins like Vitamin C and B complex vitamins are heat sensitive and can break down at high temperatures. Vitamin K, Vitamin E and Vitamin A are mostly heat stable so they're not affected by the temperature of your drink and the efficacy of antioxidants like EGCG are actually boosted in hot drinks!
3. Matcha Latte (Made with Whole Milk & Sweetener)
Calories: ~200-250
Carbs: 24-30g
Protein: 8g
Fat: 9-12g
Sugar: 20-25g
Vitamins: Vitamin D (from whole milk), Vitamin A, Vitamin B12, Vitamin K, small amounts of Vitamin E
Why It’s Great: Creamy, smooth, and delicious, but it can be a sugar bomb if made with sweetened matcha or syrups. Opt for unsweetened matcha and control the sweetness level yourself to keep it on the healthier side.

4. Iced Matcha Latte (Whole Milk & Sweetener)
Calories: ~180-230
Carbs: 22-28g
Protein: 8g
Fat: 8-10g
Sugar: 18-24g
Vitamins: Vitamin D (from whole milk), Vitamin A, Vitamin B12, Vitamin K, Vitamin E
Why It’s Great: Chilled and creamy with a slightly lower calorie count than the hot version. Again, it’s all about the sweetener - go easy to keep it more nutrient friendly. Iced or hot matcha latte recipe here.
5. Matcha Latte with Almond Milk (Unsweetened)
Calories: ~80-120
Carbs: 3-5g
Protein: 2-3g
Fat: 7-9g
Sugar: 0-3g
Vitamins: Vitamin E (from almond milk, slightly reduced by heat), Vitamin K, Vitamin A, B-complex vitamins
Why It’s Great: A lighter, dairy-free option that still delivers that creamy texture. Almond milk has fewer calories and carbs than whole milk, making this a great choice for those interested in limiting their intake of both. Can’t do an unsweetened drink? Try this matcha latte with date sweetened almond milk.
6. Matcha Latte with Oat Milk (Unsweetened)
Calories: ~120-160
Carbs: 16-20g
Protein: 3-5g
Fat: 5-7g
Sugar: 2-5g
Vitamins: Vitamin B1, Vitamin B5, Vitamin K, Vitamin A, small amounts of Vitamin E
Why It’s Great: Oat milk makes for a super creamy matcha latte, but it does add extra carbs and natural sugars. Still, it’s a great plant-based alternative with a satisfying texture and richness. Want to change up the flavor profile but keep the oat milk? Try this Iced Vanilla Maple Matcha Latte with Oat Milk.

7. Matcha Smoothie
Calories: ~250-400 (varies by ingredients)
Carbs: 35-50g
Protein: 10-20g
Fat: 5-12g
Sugar: 20-30g (varies based on fruit & sweeteners)
Vitamins: Vitamin C (from fruit), Vitamin B6, Vitamin A, Vitamin K, Vitamin E (varies based on ingredients)
Why It’s Great: This one has the most room for variation depending on what ingredients you choose to include but it’s easy to make one that’s packed with nutrients, fiber, and healthy fats. Try making a yogurt cloud matcha smoothie by blending matcha with banana, greek yogurt, almond butter and a little honey for a balanced, filling option. Or stick to a simple, fruity version with mango, banana and your milk of choice.
Try this popular ultimate matcha green tea fat-burning smoothie recipe for breakfast!
8. Iced Matcha Lemonade
Calories: ~50-80
Carbs: 12-18g
Protein: 1g
Fat: 0g
Sugar: 10-15g (varies based on lemon juice & sweetener)
Vitamins: Vitamin C (from lemon juice), Vitamin K, Vitamin A, B-complex vitamins, Vitamin E
Why It’s Great: A refreshing, tangy twist on matcha! This drink combines matcha, fresh lemon juice, and a touch of natural sweetener for a citrusy, energizing boost. It’s hydrating, packed with antioxidants, and perfect for a warm day. Try making it at home with honey or stevia for a lower sugar option. There are so many yummy variations of matcha lemonade like this matcha mint lemonade or matcha lavender lemonade.

9. Matcha Frappuccino (Coffee Shop Style)
Calories: ~300-450
Carbs: 50-65g
Protein: 5-7g
Fat: 10-14g
Sugar: 45-60g
Vitamins: Vitamin D (from dairy), Vitamin A, Vitamin K, Vitamin E
Why It’s Great: Well… it tastes amazing. But most coffee shop matcha drinks are made with pre-sweetened matcha, whole milk, and syrups, making them more of a dessert than a health drink. If you’re out and about and can’t avoid the coffee shop or you’re just in the mood to indulge, consider asking for fewer pumps of syrup or an unsweetened version.
10. Matcha Collagen Latte
Calories: ~100-150
Carbs: 2-5g
Protein: 10-15g
Fat: 5-8g
Sugar: 0-3g
Vitamins: Vitamin C, Vitamin B6, Vitamin A, Vitamin K, collagen peptides add amino acids, small amounts of Vitamin E
Why It’s Great: The combination of matcha and collagen makes this drink a powerhouse for skin, joints, and digestion. Using unsweetened almond or coconut milk keeps it lower in calories while still being rich and satisfying.
The bottom line
Matcha is a nutritional powerhouse, but depending on how you drink it, the calorie and sugar content can vary. If you’re looking for the healthiest options, stick to unsweetened matcha teas, lattes with plant-based milks, or matcha smoothies packed with whole food ingredients. If you’re treating yourself to something a little more indulgent, just be mindful of added sugars and enjoy it in moderation.
No matter how you like your matcha, there’s a way to enjoy it while keeping your health goals in check. So sip, savor, and know exactly what’s in your cup!
Other matcha recipes you’ll love:
Mocha matcha latte
Matcha chlorella latte
Matcha lactation latte
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
Koláčková, T., Kolofiková, K., Sytařová, I., Snopek, L., Sumczynski, D., & Orsavová, J. (2020). Matcha Tea: Analysis of Nutritional Composition, Phenolics and Antioxidant Activity. Plant foods for human nutrition (Dordrecht, Netherlands), 75(1), 48–53. https://doi.org/10.1007/s11130-019-00777-z
Jakubczyk, K., Kochman, J., Kwiatkowska, A., Kałduńska, J., Dec, K., Kawczuga, D., & Janda, K. (2020). Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods (Basel, Switzerland), 9(4), 483. https://doi.org/10.3390/foods9040483
USDA. (2007). USDA Table of Nutrient Retention Factors, Release 6. U.S. Department of Agriculture. Retrieved from https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf
Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press (US).https://pubmed.ncbi.nlm.nih.gov/23193625/