Calories in Matcha Lattes: Nutrition Facts & Serving Sizes
Per 1 medium (16oz/473ml)
Per 100g
Source: Web research, March 2026.
A medium matcha latte (16oz/473ml) contains 227 calories, making it a moderately caloric drink compared to plain coffee. Per 100g, a matcha latte provides 48 calories with 2.2g of protein, 5.3g of carbs, and 2g of fat. The sugar content is notable at 4.8g per 100g, scaling to 22.7g in a full medium serving. Calcium comes in at 70mg per 100g from the milk base, contributing to daily intake. The caffeine in matcha comes primarily from L-theanine-bound catechins, which produce a steadier energy curve than espresso-based drinks. Sodium is modest at 30mg per 100g. A medium matcha latte is a reasonable pre-workout or morning beverage option, provided added syrups are kept to a minimum. Unsweetened versions or those made with low-fat milk significantly reduce the calorie and sugar load while preserving the functional benefits of the matcha itself.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium (16oz/473ml) | 227 | 10.4g | 25.1g | 9.5g | 0g |
| 100g | 48 | 2.2g | 5.3g | 2g | 0g |
Track Matcha Latte in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 48 | 2% |
| Protein | 2.2g | 4% |
| Total Fat | 2g | 3% |
| Saturated Fat | 1.2g | 6% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.8g | 10% |
| Sodium | 30mg | 1% |
| Cholesterol | 7mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 7mg | 2% |
| Calcium | 70mg | 5% |
| Iron | 0.2mg | 1% |
| Potassium | 95mg | 2% |
| Vitamin A | 15mcg | 2% |
| Vitamin D | 0.3mcg | 2% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 8mg | 2% |
| Phosphorus | 55mg | 4% |
| Zinc | 0.3mg | 3% |
| Selenium | 1.2mcg | 2% |
| Folate | 3mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Matcha Lattes
Matcha contains a concentrated dose of L-theanine alongside caffeine, a combination that research links to improved sustained focus without the sharp energy crash associated with coffee. L-theanine promotes alpha brain wave activity, which supports calm alertness. For studying, gaming sessions, or pre-workout mental preparation, this makes a matcha latte a functional choice over energy drinks loaded with synthetic stimulants.
The catechins in matcha, particularly EGCG (epigallocatechin gallate), are well-studied antioxidants. EGCG has been shown in multiple trials to modestly increase fat oxidation during exercise and at rest. While the effect is not dramatic, it can complement a fat-loss protocol when combined with a calorie deficit and consistent training.
The milk base in a standard matcha latte contributes meaningful protein at 10.4g per medium serving. For anyone with lower protein intake or those in a cut who need to preserve muscle, every gram counts. Swapping whole milk for oat milk or almond milk reduces fat and calories if the goal is leaner intake.
Matcha also provides chlorophyll and vitamin K. Vitamin K at 0.1mcg per 100g supports bone metabolism and cardiovascular health, though the dose in a single latte is small. The overall profile makes a matcha latte a reasonable daily beverage, especially when ordered without added syrups.
Dietary Considerations
A standard matcha latte made with cow's milk is gluten-free, vegetarian, and suitable for most diets. It is not vegan unless made with plant-based milk. For keto, a standard matcha latte is not suitable due to the carbohydrate content (5.3g per 100g, scaling to 25.1g per medium serving). An unsweetened matcha latte made with full-fat heavy cream or almond milk would be a low-carb alternative. For weight loss, ordering unsweetened or lightly sweetened with skim or oat milk significantly reduces caloric load. Primary allergens include dairy. Those with caffeine sensitivity should note that matcha contains approximately 25-35mg of caffeine per gram of powder used. Not suitable for dairy-free diets in standard form.
Daily Intake (100g)
100g of matcha latte provides 2% of a 2,000-calorie diet.
Track Your Intake
See how matcha latte fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories are in a matcha latte?
A medium 16oz matcha latte contains approximately 227 calories. Per 100g, a matcha latte has 48 calories. Calorie count varies significantly based on milk type, sweetener, and serving size.
Is a matcha latte good for weight loss?
A matcha latte can fit into a weight loss plan if ordered without added sugar and made with low-fat or plant-based milk. The catechins in matcha modestly support fat oxidation. However, a medium serving with whole milk and syrup can reach over 300 calories, so ordering choices matter.
How much protein is in a matcha latte?
A standard medium matcha latte (16oz) made with milk provides about 10.4g of protein. Per 100g, it delivers 2.2g of protein, most of which comes from the milk base rather than the matcha powder itself.
Is a matcha latte high in sugar?
A medium matcha latte contains 22.7g of sugar, coming from the natural lactose in milk plus any added sweetener. Ordering unsweetened reduces this primarily to the natural milk sugars, roughly halving the total sugar content.
Is a matcha latte keto-friendly?
A standard matcha latte is not keto-friendly due to its carbohydrate content. A medium serving has 25.1g of carbs. A keto-compatible version can be made using unsweetened matcha powder, heavy cream, and no sweetener.
How does a matcha latte compare to a regular latte in calories?
A matcha latte typically has slightly more calories than a plain latte of the same size due to the added matcha paste or powder, which may come with sweetener. A plain latte has about 56 calories per 100g, while a matcha latte has 48 calories per 100g in basic form, though café versions often add more sugar.
Track Matcha Lattes in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.