What is Matcha?
Matcha is a type of green tea made from the leaves of the Camellia sinensis plant. What makes matcha unique is that the whole leaf is ground up into a fine powder, allowing you to consume the nutrients from the entire leaf rather than just infusing it into water.
This special tea has been used for centuries in Japanese tea ceremonies and is now gaining popularity around the world as a health drink. But with this rise in popularity comes a lot of questions, especially regarding how many calories are in popular matcha drinks like the matcha latte.
Calories in Matcha vs Other Teas
Matcha is considered a type of green tea, but it does have some differences when it comes to nutritional content. Green tea contains certain antioxidants and compounds like EGCG that provide health benefits. Since matcha contains the whole leaf, it is more nutrient dense and has higher levels of these beneficial compounds.
In terms of calories, matcha also differs from other teas. Heres a quick calorie comparison:
- Brewed green tea: 2 calories per 8 oz cup
- Matcha tea: 70 calories per 8 oz cup
So you can see there is quite a difference! Matcha has more calories because you are consuming the entire tea leaf instead of just infusing the water with tea compounds. But keep in mind the increased nutritional value you get with those extra calories.
Why Matcha Has More Calories
The main reason matcha lattes and other matcha drinks contain more calories than green tea is because of the added ingredients.
A single serving of organic matcha powder contains around 70 calories. But to make a latte, milk, sweeteners, and other flavorings are added which increases the total calorie count. The milk alone adds protein, fat, carbs, and calories to your drink.
You can always make a plain matcha tea with just the powder whisked with hot water which will be the lowest calorie preparation. But most cafes and coffee shops add extras to matcha to make their specialty drinks.
How Many Calories In a Matcha Latte?
A matcha latte can range from about 100-200 calories or more depending on the specific ingredients used. Here is the calorie breakdown of popular ingredients:
Iced Matcha Latte Recipe
- 1 tsp matcha powder: around 35 calories
- 8 oz nonfat milk: 100-120 calories
- Sweetener: 0-120 calories depending on type and amount
- Ice
This means a typical iced matcha latte made with nonfat milk and a reasonable amount of basic sweetener like sugar or honey can have around 150-200 calories. Choosing lower calorie milk and no extra sweetener brings this down closer to 100-150 calories for 8 oz.
Hot Matcha Latte Recipe
- 1 tsp matcha powder: around 35 calories
- 8 oz nonfat milk: 100-120 calories
- Sweetener: 0-120 calories depending on type and amount
A hot matcha latte also generally ranges from 150-200 calories. Skipping the sweetener or choosing a zero calorie sweetener option reduces the total calories closer to the 150 calorie mark.
Added Flavors and Toppings
Some matcha latte recipes also include toppings and mix-ins that increase the total calorie count like:
- Whipped cream
- Chocolate sauce
- Vanilla syrup
- Butter
- Nut milks
The more toppings and high calorie add-ins you include, the numbers go up. Some specialty lattes at coffee shops with chocolate, caramel, and whipped cream can reach 300-500 calories for a large sized drink.
Health Benefits of Matcha
Because you consume the entire leaf with matcha, it provides higher levels of many antioxidants and beneficial nutrients compared to steeped green tea.
Some of the top health benefits backed by research include:
- Boosts metabolism and helps burn calories - Matcha contains epigallocatechin gallate (EGCG), a catechin that can boost metabolism and helps the body burn fat and calories.
- Enhances cognitive function - The amino acids in matcha can help improve concentration, memory, and reaction times.
- Rich in fiber, chlorophyll, vitamins and minerals - Matcha contains vitamins, minerals, amino acids, and antioxidants that support overall health.
- Calming effect - Contains the amino acid L-theanine, which promotes relaxation without drowsiness.
- Protects liver health - Catechins found in matcha tea protect the liver from harmful toxins and improves liver function.
- Protects heart - Antioxidants help lower LDL cholestoral levels and blood pressure, reducing the risk of heart disease.
Weight Loss Benefits
Multiple studies have found matcha can help boost metabolism, increase fat burning, enhance exercise endurance, and reduce recovery times after workouts. This makes matcha a potential aid for weight loss and maintenance.
One study had women consume matcha green tea before exercising. The matcha group burned 25% more fat than the placebo group. Matchas metabolism enhancing effects and EGCG content aids the bodys ability to burn calories and fat.
So while a matcha latte does contain more calories than brewed green tea, the powder still provides powerful benefits that can actually assist with weight control and loss when combined with diet and exercise.
Preparing Low Calorie Matcha Lattes at Home
One of the best ways to control calories and sugar content while still enjoying your daily matcha latte is to make it yourself at home. This allows you to customize the ingredients to your liking.
Here are some tips for keeping your homemade matcha latte lower in calories:
- Use nonfat or almond milk instead of 2% or whole milk
- Choose zero calorie sweeteners like stevia or monk fruit extract instead of sugar
- For hot lattes, froth nonfat milk with a small hand frother instead of using butter or cream
- Skip the flavored syrups and use pure extracts like vanilla instead
- Top with a dusting of cocoa powder or cinnamon instead of chocolate sauce or caramel
- Substitute ice for a cold latte instead of whipped cream on top
Experiment with the flavors to find your perfect balance of rich, creamy taste with fewer calories and less added sugar!
Other Low Calorie Matcha Drinks
Dont think you have to stick just to lattes to enjoy your daily matcha. Expand your green tea horizons with these other delicious low calorie matcha drinks:
Iced Matcha Green Tea
Make an iced matcha green tea by whisking 1 tsp matcha powder with 1 cup hot water. Allow to cool, then pour over ice and add fresh mint. Refreshing, energizing, and only around 30 calories!
Matcha Lemonade
Mix together freshly squeezed lemon juice, cold matcha tea, stevia to taste, and water. Serve over ice garnished with a lemon slice for a sweet and tangy warm weather treat.
Matcha Protein Smoothie
Blend matcha powder with Greek yogurt, frozen banana, ice, and milk of choice for a nutritious and satisfying high protein smoothie that tastes like a milkshake! Keeps you full and focused for hours.
The Takeaway on Matcha Latte Calories
While matcha lattes do contain more calories than plain green tea, you can modify recipes to create lower calorie versions at home. And the health and weight loss benefits of matcha make it worth the extra calories over just drinking water.
Moderating your intake and carefully selecting your mix-ins allows you to enjoy these trendy drinks guilt-free as part of a healthy lifestyle.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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