How Many Calories Are In Starbucks Matcha Latte? | Green Tea Breakdown

The green tea latte at Starbucks sounds simple: matcha powder whisked into milk, served hot or iced. In practice, calorie count swings a lot based on cup size, milk choice, syrup pumps, and even ice level. Matcha itself is powdered green tea leaves, which means you’re drinking the leaf, not just brewed water, so you get dairy, natural tea antioxidants, and sugar from the pre-sweetened mix in one sip. A tall iced cup can sit near 150 calories, while a venti hot cup can pass 300 calories and more than 40 grams of sugar. Starbucks menu data lines up with nutrition databases that track calories, sugar, protein, and caffeine for each size.

Calorie Count In A Starbucks Matcha Latte Drink (Tall Vs Grande Vs Venti)

Starbucks matcha powder already has sugar mixed in. That sweet base gets steamed (hot) or shaken (iced) with milk and classic syrup. Bigger sizes get more scoops and more milk, so calories climb fast. A grande iced cup with 2% milk sits around 190 calories and carries about 25 grams of sugar plus around 65 milligrams of caffeine.

Drink / Size	Calories (Approx.)	Sugar (g)
Iced Matcha Latte, Tall (12 fl oz, 2% milk)	150	21
Iced Matcha Latte, Grande (16 fl oz, 2% milk)	190	25
Matcha Latte, Grande Hot (16 fl oz, 2% milk)	240	32
Matcha Latte, Venti Hot (20 fl oz, 2% milk)	320	43

Here’s what that table is saying: size runs the show. A venti hot drink with 2% milk lands around 320 calories and more than 40 grams of sugar, while a tall iced cup stays near 150 calories and roughly half that sugar. A grande hot sits in the middle at around 240 calories and 32 grams of sugar.

The Dietary Guidelines for Americans advise people age 2 and up to keep added sugars under 10% of daily calories — about 50 grams on a 2,000-calorie day. That means one grande hot matcha latte already burns through well past half that limit.

All that said, plenty of fans treat this drink like a sweet snack, not just a tea. Once you set your daily added sugar limit, the numbers turn from guesswork into a clear “worth it or not right now” decision point.

Starbucks also publishes caffeine numbers. A grande iced matcha latte sits near 65 milligrams of caffeine, which lands under most grande brewed coffees at Starbucks and closer to mild tea territory. You can read those figures — calories, sugar, protein, and caffeine per size — on the Starbucks iced matcha latte nutrition page. You’ll see the same ballpark in outside nutrition databases that log the drink under names like “Matcha Green Tea Latte” or “Iced Matcha Green Tea Latte.”

What Changes The Calories In This Green Tea Latte Order

Here’s where you get control. Starbucks will pour this drink with different milks, fewer scoops, less syrup, light ice, extra ice, or smaller cup. Each tweak moves calories in a predictable way.

Size And Syrup Scoops

The chain uses pre-blended matcha with sugar already in it. Bigger sizes get extra scoops of that blend plus classic syrup in iced versions unless you say otherwise. That alone explains why a venti hot drink can pass 300 calories and more than 40 grams of sugar.

You can ask for “one scoop less matcha,” “one pump less syrup,” or “half sweet.” A macro-minded barista demo shared a custom grande iced order with no extra syrup that came out near 60 calories and about 5 grams of sugar. That’s a steep drop from the standard 190 calories and 25 grams of sugar for the same grande iced size with 2% milk.

Milk Choice And Dairy Vs Plant Milk

Milk is the next lever. The default build is 2% milk. Swap to almond milk and you’ll usually trim both calories and sugar. A grande iced matcha latte with almond milk shows around 150 calories, about 20 grams of sugar, and roughly 3 grams of protein. The same grande iced size with 2% milk sits closer to 190 calories, 25 grams sugar, and 9 grams of protein. Oat milk tends to land between almond milk and dairy on texture and calorie load, but numbers vary by store brand and toppings — especially if you add sweet cream cold foam or flavored syrups — so almond milk is usually the most predictable lower-calorie swap.

Grande Iced Matcha Latte (16 fl oz)	Calories	Sugar (g)
Standard 2% Milk	190	25
Almond Milk Swap	150	20
No Extra Syrup / “Half Sweet” Style	~60	5

This table shows how milk and sweetness settings shift calorie load in the same grande iced cup. The almond swap trims calories without killing creaminess, and cutting syrup drops sugar the hardest.

Hot Matcha Latte Vs Iced Matcha Latte

Hot matcha latte drinks lean on steamed milk. That bumps up dairy volume per ounce. A grande hot cup hits around 240 calories and 32 grams of sugar, compared with about 190 calories and 25 grams of sugar in the same grande size over ice. The iced version also packs ice, which cuts milk per ounce and spreads sweetness in a cooler format.

Caffeine barely changes between hot and iced. Starbucks shows around 65 milligrams in a grande iced cup, which trails brewed coffee by a wide margin and feels more like steady green tea energy than a jolt.

Sugar Load, Caffeine Boost, And How To Tame Both

A single grande hot matcha latte can bring 32 grams of sugar. Federal guidance from the Dietary Guidelines for Americans and the CDC guidance on added sugars says people age 2 and up should try to keep added sugars under 10% of daily calories, or roughly 50 grams on a 2,000-calorie day. That means one sweet green tea latte can swallow more than half of that daily sugar budget in one go, especially if you pair it with a pastry.

Caffeine is smoother. A grande iced matcha latte brings around 65 milligrams, which is closer to brewed green tea than a cold brew. If you’re caffeine-sensitive, asking for a tall instead of a grande trims both caffeine and sugar in one move because Starbucks portions matcha powder by scoop count per size.

The CDC also points out that sugary drinks stack up added sugars fast, and cutting back on sweetened beverages is one of the simplest ways to pull that number down. Swapping dairy for almond milk, asking for fewer pumps of syrup, or ordering a smaller size are direct ways to match that guidance without dropping the drink completely.

Practical Tips To Order A Lighter Starbucks Matcha Latte

These tweaks show up again and again in Starbucks nutrition data and barista walk-throughs.

Pick A Smart Size

Grab tall iced if you mainly want the flavor. That keeps calories closer to 150 and sugar closer to 21 grams. Grande and venti sizes add scoops of sweetened matcha and larger pours of milk, which means more calories and sugar with every sip.

Mind The Milk

Ask for almond milk if you want a leaner base. A grande iced cup with almond milk drops to around 150 calories and 20 grams sugar, which is a solid cut from the default 2% milk recipe. Oat milk lands between almond milk and dairy on texture and calories, but sugar can creep up when baristas add syrup blends or cold foam.

Cut The Syrup

Say “half sweet” or “no classic syrup.” Sticking with sweet matcha powder alone can pull a grande iced drink down near 60 calories. That’s closer to a light iced tea than a dessert drink.

Watch The Extras

Cold foam, whipped cream, extra pumps of vanilla, and “light ice” all bump calories. Cold foam is dairy-based and syrup-sweetened, and “light ice” means more milk instead of more cubes. Those add-ons taste silky, but they nudge the drink out of snack range and into full dessert range fast.

Want a deeper calorie target breakdown for the rest of your day? Try our daily calorie intake guide.