Simple iced matcha drink.

How Much Sugar is in Matcha: Understanding Its Nutritional Content

Written by: Mecene Research Team

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Published

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Time to read 9 min

Matcha is a popular choice for those who enjoy green tea's smooth, earthy taste, but have you ever wondered how much sugar is in matcha? The good news is that pure matcha powder contains no added sugar, making it a great option for health-conscious individuals.


However, the sugar content can increase significantly when you start mixing it into lattes with milk or coconut milk or adding sweeteners to your matcha green tea latte.


In this article, we'll dive into what makes matcha tea a healthy choice, explore the ingredients in different matcha blends, and learn how to enjoy this delicious drink without loading up on unnecessary sugar.

Pure matcha powder with a wooden spoon.

What is Matcha?

Matcha is a finely ground powder made from specially grown green tea leaves. Unlike regular green tea, where you steep and discard the leaves, you consume the whole leaf with matcha, providing a concentrated dose of nutrients. Traditionally used in Japanese tea ceremonies, matcha tea is now famous worldwide for its vibrant green color, smooth taste, and numerous health benefits.


Nutritionally, matcha is rich in antioxidants like EGCG, which supports metabolism and overall health. Pure matcha powder contains almost no fat, sugar, or additives, making it a clean and natural choice. Usually, matcha is prepared by whisking the tea powder with hot water, creating a frothy, delicious drink. It can also be blended into lattes with milk or coconut milk for a sweeter, creamier flavor.

"The average sugar content in pure matcha powder is negligible, meaning a standard serving contains virtually zero sugar.”

Natural Sugar Content in Matcha

Pure matcha has nearly no naturally occurring sugar, making it ideal for those avoiding sweetened drinks. Unlike other popular beverages like coffee or sugary teas, matcha tea offers a low-sugar option that’s easy to enjoy without the extra calories.


The average sugar content in pure matcha powder is negligible, meaning a standard serving contains virtually zero sugar. However, adding extras like syrups, sweeteners, or flavored milk to a matcha green tea latte can significantly increase the sugar levels. To keep it healthy, stick with unsweetened versions and savor matcha's authentic, earthy taste.

Added Sugars in Commercial Matcha Products

While pure matcha powder is virtually sugar-free, many commercial matcha products contain added sugars and sweeteners. These can significantly increase the calorie count and diminish the drink’s natural health benefits. Here’s a look at the different types of matcha products available:


  • Powders: Pre-blended matcha powders include sweeteners, milk powders, or flavors for convenience.

  • Ready-to-Drink: Bottled matcha tea and lattes are often pre-sweetened for taste and can contain large amounts of added sugar.

  • Lattes: Café-made and instant matcha green tea lattes typically include sweetened milk or syrups.


Common additives in these products include cane sugar, flavored syrups, and artificial sweeteners. To avoid unwanted sugars, it’s crucial to read labels closely. Look for pure matcha powder with no added ingredients, or choose options that specifically state “unsweetened” to maintain control over your sugar intake.

Ready-to-drink matcha in a bottle.

Matcha Beverages and Their Sugar Content

Popular matcha beverages like matcha lattes and smoothies often contain more sugar than expected. Store-bought versions, especially those from cafés, typically use sweetened milk, syrups, or other flavorings, leading to higher sugar content. For example, a matcha green tea latte from a café can have up to 20 grams of sugar, mainly from the added syrups and flavored milk.


In contrast, homemade matcha drinks offer better control over what goes into your cup. You can enjoy the benefits of matcha without the extra sugars by using pure matcha powder, unsweetened milk or coconut milk, and minimal sweeteners. Making your own tea latte at home lets you experiment with flavors while keeping your drink healthier and closer to its natural form.

Tips for Reducing Sugar in Matcha Beverages

  • Choose pure, unsweetened matcha powder, and avoid pre-sweetened mixes.

  • Use unsweetened milk or coconut milk for a creamy, low-sugar alternative.

  • Sweeten your matcha naturally with honey or stevia instead of syrups.

  • Opt for iced matcha instead of hot lattes to cut down on sweetener needs.

  • Experiment with spices like cinnamon or vanilla extract to enhance flavor without added sugar.

Health Benefits of Matcha

Matcha is celebrated for its impressive health benefits, making it a favorite for those seeking a nutrient-packed boost. Here’s a closer look at why matcha tea is considered a powerhouse:


  • Rich in Antioxidants: Matcha is loaded with catechins, especially EGCG, a potent antioxidant known for fighting free radicals and reducing inflammation. Consuming matcha powder gives you a concentrated source of these protective compounds.

  • Boosts Metabolism and Energy: The combination of caffeine and L-theanine in matcha provides a calm, focused energy boost. It also supports fat oxidation, helping to enhance metabolism without the jittery effects of coffee.

  • Supports Detoxification and Mental Clarity: Matcha's chlorophyll aids in natural detoxification, while the amino acids promote mental clarity and focus. This makes matcha an excellent choice for staying sharp and refreshed throughout the day.

Woman drinking a glass of matcha.

Potential Health Concerns

While matcha is packed with benefits, it’s important to be mindful of how it’s prepared and consumed. Here are some potential concerns to watch out for:


  • Impact of High Sugar Consumption: Many matcha drinks, especially from cafés, contain high levels of added sugar. Consuming too much sugar can counteract matcha’s health benefits by contributing to weight gain, blood sugar spikes, and other health issues.

  • Balancing Matcha's Health Benefits with Added Sugars: To maximize the benefits of matcha tea, it’s best to enjoy it with minimal or no added sugar. Opting for unsweetened versions ensures you still get the antioxidants and other nutrients without the negative effects of extra sugar.

  • Recommendations for Healthy Consumption: Stick with pure matcha powder and choose homemade preparations where you control the ingredients. For those who prefer sweetness, use natural alternatives like stevia or monk fruit to keep your drink healthy.

How to Enjoy Matcha Without Added Sugar

You can still enjoy matcha's full flavor and benefits without resorting to sugary add-ins. Preparing unsweetened matcha tea can be easy and delicious with simple tricks.

Start by sifting the matcha powder and whisking it with hot water for a smooth, frothy blend. If you crave a hint of sweetness, try natural sweeteners like stevia or monk fruit instead of processed sugar. These options add flavor without the extra calories or spikes in blood sugar.


For those looking to reduce sugar while still enjoying matcha lattes, use unsweetened milk or coconut milk. These plant-based options can add a creamy texture without added sugars, keeping your drink healthy and satisfying.


Recipes for Sugar-Free Matcha Beverages


  • Classic Sugar-Free Matcha Latte: Whisk 1 teaspoon of matcha powder with hot water until frothy, then add unsweetened milk or coconut milk. For sweetness, stir in a pinch of stevia or a few drops of monk fruit extract.

  • Iced Matcha Green Tea Latte: Blend 1 teaspoon of matcha powder with ice, cold water, and unsweetened coconut milk. Add a touch of vanilla extract and a dash of cinnamon for a naturally sweet, refreshing twist.

  • Matcha Mint Smoothie: Mix 1 teaspoon of matcha powder with unsweetened almond milk, a handful of spinach, a few mint leaves, and a drop of monk fruit sweetener. Blend until smooth for a tasty, sugar-free energy boost.

Matcha Mint Smoothie.

Reading Nutrition Labels

When choosing matcha products, carefully reading nutrition labels can help avoid unwanted sugar and additives. Start by checking the ingredient list: the first few items reveal what makes up most of the product. For pure matcha powder, you should only see “green tea” or “matcha” listed. Be cautious if you notice additional ingredients like sweeteners, flavorings, or milk powders, as these can increase the sugar content.


It’s also essential to scan the nutrition facts for hidden sugars. Even products labeled as “natural” or “healthy” might contain added sugars under names like cane syrup, agave, or fructose. By understanding these labels and sticking to simple, high-quality matcha, you can enjoy the full health benefits without the extra sugar.

Expert Opinions and Research

Research consistently highlights the numerous health benefits of matcha.  Studies suggest  that matcha tea is rich in antioxidants, which may help reduce inflammation and protect against chronic diseases. The  catechins found in matcha, especially EGCG , have been linked to improved heart health and enhanced metabolism. Nutritionists and dietitians recommend consuming matcha in its purest form to fully reap these benefits without added sugar diluting its nutritional value.


Experts also advise that matcha green tea lattes and ready-to-drink products are convenient but often contain unnecessary sweeteners. For a healthier option, it’s best to prepare matcha at home, where you can control the ingredients. You’ll still enjoy the same energy boost and delicious flavor without compromising your health.

Links to Further Reading and Resources

Delicious iced matcha latte.

The Nutritional Benefits and Low Sugar Content of Matcha

Matcha is a nutrient-dense, delicious drink with numerous health benefits and virtually no natural sugar. Whether you enjoy it in its traditional form or as a matcha green tea latte, choosing high-quality, low-sugar products is key to maximizing its benefits.


By focusing on pure matcha powder and using natural sweeteners sparingly, you can incorporate this vibrant tea into your daily routine to support your overall health. Make mindful choices, read labels carefully, and enjoy matcha's rich flavors as part of a balanced, health-conscious lifestyle.

Frequently Asked Questions

Does matcha have sugar in it?

Pure matcha powder contains no added sugar, but commercial blends may include sweeteners.

How much sugar is in a matcha latte?

A matcha latte can have anywhere from 0 to 20 grams of sugar depending on added syrups and the type of milk used.

Is matcha better than coffee for low sugar?

Yes, matcha typically has no sugar, while many coffee drinks are loaded with sweeteners and flavorings.

How can I make matcha without sugar?

Prepare matcha with unsweetened milk and use natural sweeteners like stevia or monk fruit if needed.

What’s the healthiest way to drink matcha?

The healthiest way is to drink pure matcha with hot water or unsweetened milk, avoiding added sugar.

REFERENCES

  1. 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

  2. Kika, J., Jakubczyk, K., Ligenza, A., Maciejewska-Markiewicz, D., Szymczykowska, K., & Janda-Milczarek, K. (2024). Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile. Foods (Basel, Switzerland), 13(8), 1167. https://doi.org/10.3390/foods13081167

  3. Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland), 26(1), 85. https://doi.org/10.3390/molecules26010085

  4. Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2022). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current research in food science, 6, 100396. https://doi.org/10.1016/j.crfs.2022.11.015

  5. Wolfram S. (2007). Effects of green tea and EGCG on cardiovascular and metabolic health. Journal of the American College of Nutrition, 26(4), 373S–388S. https://doi.org/10.1080/07315724.2007.10719626

  6. Ye, J. H., Fang, Q. T., Zeng, L., Liu, R. Y., Lu, L., Dong, J. J., Yin, J. F., Liang, Y. R., Xu, Y. Q., & Liu, Z. H. (2023). A comprehensive review of matcha: production, food application, potential health benefits, and gastrointestinal fate of main phenolics. Critical reviews in food science and nutrition, 1–22. Advance online publication. https://doi.org/10.1080/10408398.2023.2194419 

Medically Reviewed By

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.