Matcha is a finely ground powder made from specially cultivated green tea leaves, traditionally whisked with hot water into a concentrated beverage. Its rich, earthy flavor and vibrant green color have led to its rise as a popular alternative to coffee. The matcha latte, combining this tea powder with steamed milk, has become a widespread favorite. However, as this traditional preparation evolved into a café drink, questions about its sugar level have become common.
Typical Sugar Content Ranges
The sugar content in a commercially prepared matcha latte can fluctuate dramatically based on the recipe used by the establishment. A standard 16-ounce (medium) matcha latte from a major chain often contains between 25 and 32 grams of sugar. This range places a single drink close to or above the maximum daily added sugar intake recommended for many adults.
A standard 12-ounce (small) serving can contain around 16 to 20 grams of sugar, demonstrating that size is a significant factor. Independent cafés may use varying preparations, but the use of sweetened ingredients is common. The total sugar count includes both added sweeteners and any natural sugars found in the milk component.
Factors Driving Sugar Variation
The wide variation in sugar grams is primarily due to the three main sweetened components used in the preparation process. Pure, high-quality matcha powder itself contains virtually no sugar, as it is simply ground green tea leaves. However, many commercial establishments use pre-blended matcha powders that are mixed with sugar or dextrose to improve taste and consistency, with some mixes consisting of 70% to 85% sugar.
The second major contributor is the addition of liquid sweeteners, such as simple syrup or flavored syrups like vanilla, which are often automatically added to the drink during preparation. These syrups are concentrated sugar solutions designed to provide sweetness and flavor quickly.
Finally, the choice of milk significantly impacts the final sugar count. Dairy milk naturally contains lactose, which is a sugar, typically contributing about 12 to 13 grams of sugar per 16-ounce serving. Certain non-dairy alternatives, such as sweetened oat milk, may contain 7 to 9 grams of added sugars per cup in addition to their natural carbohydrate content. Choosing an unsweetened milk alternative can reduce sugar, but the overall drink can still be high if the powder or syrup is heavily sweetened.
How Matcha Lattes Compare to Other Drinks
A standard 16-ounce matcha latte, with its 25 to 32 grams of sugar, falls into the high-sugar category when compared to unsweetened beverages. For instance, a single 12-ounce can of regular soda contains roughly 36 grams of sugar. This places the average café matcha latte in a comparable range to a can of soda, a beverage widely recognized as sugary.
The sugar content is substantially higher than a plain cup of black coffee or pure, traditional matcha tea, both of which contain practically zero grams of sugar. However, the matcha latte is often less sugary than the most decadent flavored coffee drinks found in chains. Some large, flavored coffee concoctions can contain upwards of 80 to 100 grams of sugar, making the average matcha latte a mid-range option in the flavored beverage market. The comparison highlights that the matcha latte’s nutritional profile is determined by its preparation, not the tea base itself.
Ordering or Making a Low-Sugar Alternative
Consumers who wish to enjoy the flavor of a matcha latte while minimizing sugar intake have several practical strategies for customization. These strategies apply both when ordering at a café and when preparing the drink at home.
Ordering at a Café
When ordering at a café, the most effective steps are:
- Ask the barista if the matcha powder used is unsweetened.
- If using a pre-sweetened mix, ask for fewer scoops to reduce the overall sugar content.
- Request zero pumps of any additional syrups, such as vanilla or classic syrup.
- Specify an unsweetened milk alternative, like unsweetened almond or soy milk, to eliminate added sugars often found in sweetened plant-based milks.
Making at Home
Making a low-sugar matcha latte at home offers the most control over ingredients. This involves using pure, sugar-free matcha powder and combining it with an unsweetened milk of choice. Sweetness can be customized using a small amount of non-caloric sweetener or a minimal amount of honey or maple syrup.