Calories and Nutrition in Matcha Lattes vs. Coffee Drinks

What is Matcha?

Matcha is a type of green tea that has been ground into a fine powder. It originates from Japan, where it has been used in traditional tea ceremonies for centuries. The name "matcha" comes from the Japanese words "ma" meaning powdered and "cha" meaning tea.

Unlike regular green tea, where you steep tea leaves in hot water and then discard them, matcha is made using the entire green tea leaf. The leaves are finely ground to create a vibrant green powder that is whisked with hot water. This allows you to consume the entire leaf and benefit from all its nutrients.

How is Matcha Made?

Matcha is made from the leaves of the Camellia sinensis plant, just like other green teas. However, there are a few key differences in how it is grown and processed:

• The tea plants used for matcha are shade grown for 3-4 weeks before harvesting. This increases chlorophyll production and results in darker green leaves.
• After harvesting, the leaves are steamed to prevent oxidation and preserve the green color. They are then dried and destemmed.
• The dried tea leaves are carefully stone ground into a fine powder known as matcha.
• High quality matcha is vibrant green in color and has a delicate, grassy flavor.

Grades of Matcha

Not all matcha is created equal. Matcha is graded based on its quality, flavor, texture, and color. The highest grades of matcha are vibrant green and have a more balanced, complex flavor. Lower quality matcha is darker with a more bitter, astringent taste.

The two main grades of matcha are:

• Ceremonial grade: This is the highest quality matcha used for Japanese tea ceremonies and special occasions. It has a vibrant green color, delicate flavor, and smooth texture.
• Culinary grade: Lower quality matcha used for cooking and blending in drinks. The color is darker and the flavor can be more bitter and astringent.

What is a Matcha Latte?

A matcha latte is a creamy, frothy drink made by whisking matcha powder with hot milk or milk alternatives. It has a vivid green color and robust, earthy matcha flavor balanced out by the creamy milk.

Matcha lattes are a popular coffee shop drink. They contain the same energizing compounds from matcha powder and the comforting creaminess of a latte.

How to Make a Matcha Latte

Making a matcha latte at home is quick and easy. Here's a simple recipe:

• Sift 1-2 teaspoons of matcha powder into a cup or bowl to remove any clumps.
• Add 2-3 ounces of hot water (not boiling) and whisk vigorously until the matcha is dissolved.
• Froth 8-12 ounces of warm milk of your choice. Dairy milk, almond milk, oat milk all work well.
• Pour the frothy milk into the whisked matcha to combine.
• Sweeten if desired with sugar, honey, or maple syrup.
• For extra foam, use a milk frother or blend briefly with an immersion blender.
• Dust with extra matcha powder and enjoy!

For best flavor, opt for a high quality ceremonial grade matcha powder. But culinary grade will also work well in lattes.

Matcha Latte Variations

The possibilities are endless when it comes to customizing your matcha latte!

• Flavored syrups: vanilla, caramel, hazelnut, cinnamon
• Spices: cinnamon, ginger, cardamom
• Espresso or coffee
• Protein powder for added nutrition
• Sweeteners like honey or maple syrup
• Milk alternatives: oat milk, soy milk, almond milk
• Toppings: coconut whipped cream, chocolate shavings

Experiment to create your perfect customized matcha latte!

Nutrition Information

Calories in Matcha vs. Coffee

Drinking matcha instead of coffee is a simple way to get a caffeine boost while adding more nutrients to your day. But how do they compare calorie-wise?

On its own without any additions, matcha is very low calorie. One teaspoon of matcha powder contains around 3 calories.

Black coffee also contains minimal calories, with about 2 calories in an 8 oz black coffee.

The calories add up quickly once you start adding mix-ins. A 12 oz Starbucks Caffe Latte has about 190 calories. For matcha lattes from coffee shops, the calorie count is about the same or slightly less.

The milks, sweeteners, and extras you add account for most of the calories in both coffee and matcha drinks.

Calories in a Matcha Latte

So how many calories are actually in a typical matcha latte?

Here are the average calories for a 12 oz matcha latte made with 2 oz milk:

• Matcha latte with nonfat milk: 90 calories
• Matcha latte with 2% milk: 125 calories
• Matcha latte with whole milk: 165 calories
• Matcha latte with almond milk: 110 calories
• Matcha latte with oat milk: 130 calories

The milk choice makes a big difference in the calorie count. For example, whole milk has nearly double the calories of nonfat milk.

Added sweeteners also impact the calories:

• 1 teaspoon sugar: 16 calories
• 1 teaspoon honey: 21 calories
• 1 teaspoon maple syrup: 52 calories

So a matcha latte can range from around 90 calories for a skinny version to over 250 calories for a large sweetened latte with whole milk.

Macronutrients in Matcha

Aside from calories, let's look at the macronutrient breakdown of matcha powder:

• Protein: 5 grams per tablespoon
• Carbs: 7 grams per tablespoon
• Fat: Less than 1 gram per tablespoon

Matcha is high in fiber, accounting for the majority of the carbohydrates. This fiber content helps slow the absorption of the calories and carbs to give you steady energy over time.

Vitamins, Minerals, and Antioxidants

Beyond macronutrients, matcha contains an impressive array of micronutrients and antioxidants including:

• Vitamin C
• Vitamin A
• B vitamins
• Potassium
• Magnesium
• Manganese
• Catechins
• EGCG

The catechins in matcha like EGCG are potent antioxidants that have been linked with health benefits from better brain function to cancer prevention.

Health Benefits of Matcha

As a green tea, matcha provides all the same science-backed benefits as regular green tea. But since you ingest the whole leaf, you end up consuming a more concentrated source of nutrients.

Here are some of the top evidence-based health benefits of matcha green tea:

Rich in Antioxidants

Antioxidants help defend your cells from damage caused by harmful free radicals. Matcha contains catechins like EGCG that act as natural antioxidants.

Studies have linked matcha's antioxidants with benefits like protecting the liver, lowering the risk of heart disease, and anti-aging effects.

Enhances Brain Function

The catechins in matcha can help support better brain health and cognition. Research has found they can improve memory, reaction time, and alertness.

One study showed matcha helped improve attention and processing speed in older adults within 30-60 minutes of drinking it.

Boosts Metabolism

Matcha green tea has been shown to boost metabolism and help your body burn fat more efficiently. The catechins enhance the body's ability to burn calories through a process called thermogenesis.

One study found matcha specifically enhanced fat burning during exercise.

Calms Anxiety

The amino acid L-theanine in matcha produces a mild, relaxed alertness. L-theanine increases alpha waves in the brain which are associated with reduced anxiety and stress.

Drinking matcha has been found to increase feelings of relaxation and improve mood without causing drowsiness.

Supports Immune System

Matcha contains nutrients like vitamin C, selenium, zinc, and antioxidants that support immune function and help ward off colds and flu.

One study found students who drank matcha daily had significantly fewer flu infections.

Aids in Weight loss

Replacing unhealthy beverages with matcha lattes and tea can support weight loss goals. Matcha boosts metabolism, which can increase the amount of calories and fat burned.

The EGCG in matcha also limits the growth of new fat cells. This prevents fat cell accumulation and growth.

Potential Side Effects

Matcha is generally very safe, especially in small to moderate amounts. But there are some things to keep in mind:

• Caffeine content: Matcha contains caffeine so it can cause similar side effects in sensitive people like insomnia, anxiety, and stomach upset.
• Contaminants: Lower quality matcha may contain contaminants like lead, so opt for a reputable brand.
• Interactions: The caffeine in matcha could interact with some medications, so consult your doctor if taking prescription drugs.

Pregnant and breastfeeding women are advised to keep matcha intake to less than 2 cups per day. And children or those sensitive to caffeine should limit intake as well.

FAQs

Is matcha healthier than coffee?

Matcha and coffee both provide some similar benefits, like antioxidants and a caffeine boost. But matcha contains more polyphenols and catechins that act as antioxidants. Matcha also gives an energizing effect without the crash some experience from coffee.

Is matcha latte as strong as coffee?

A matcha latte can provide a boost of alertness and energy from its caffeine content. But it typically won't be as strong as coffee in terms of giving you a big jolt of energy. That's because matcha also contains L-theanine, which produces a more calm, alert feeling.

Does matcha have more caffeine than coffee?

Matcha does contain caffeine, but not as much as a typical cup of coffee. There are about 70mg of caffeine in a cup of matcha compared to 95mg in a cup of coffee.

However, the combination of caffeine and L-theanine in matcha can make the effects of the caffeine feel stronger even though the absolute amount is less.

Is matcha good for weight loss?

Drinking matcha tea and lattes in place of higher calorie beverages can support weight loss efforts. Matcha also has metabolism boosting effects that can increase fat burning. So incorporating it into a weight loss diet can be beneficial.

The Bottom Line

Matcha lattes provide a delicious, energizing boost of antioxidants, polyphenols, aminos acids, and trace minerals. With its lovely green color and array of health benefits, matcha makes a nutritious latte to enjoy any time of day.

A matcha latte made with plant-based milk contains only around 100 calories while providing antioxidants, vitamin C, and catechins like EGCG. Moderate caffeine levels give you an energizing lift without the crash later on.

Matcha lattes are a fantastically healthy, satisfying alternative to coffee drinks. Experiment with mix-ins and milk options to find your perfect customized matcha latte.

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.