How Many Calories in Matcha? Nutrition Facts & Macros
A teaspoon of matcha (2 g) has 5 calories
Protein 0.6g · Carbs 0.8g · Fat 0.1g
Matcha is whole green tea leaf, stone-ground to a powder and whisked into water rather than steeped and strained — so unlike other teas you swallow the leaf itself. That makes the per-100 g figures look dramatic (237 kcal, 29.6 g of protein, 38.5 g of fibre) while a real serving is a teaspoon: 2 g, about 5 kcal, which is why matcha counts as a free drink on any diet. The one number worth knowing is vitamin K — 2900 µg per 100 g, so a single serving carries roughly 58 µg, a large share of a day's intake from one cup. The powder is almost dry, just 5.0 g of water per 100 g, and 38.5 of its 39.5 g of carbohydrate is fibre, leaving about 1 g of net carbs per 100 g.
992 kJ · per 100g · Water: 5 g
Calorie Calculator: Matcha
2 g Matcha contains 5 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 teaspoon (2 g) | 5 kcal | 0.6g | 0.8g | 0.1g |
| Ceremonial serving (4 g) | 9 kcal | 1.2g | 1.6g | 0.2g |
| 100 g | 237 kcal | 29.6g | 39.5g | 5.3g |
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Matcha — Nutrition Facts
| Matcha | per 100g |
|---|---|
| Calories | 237 kcal |
| Protein | 29.6 g |
| Fat | 5.3 g |
| Carbs | 39.5 g |
| Fiber | 38.5 g |
| Sodium | 6 mg |
| Potassium | 2700 mg |
| Calcium | 420 mg |
| Magnesium | 230 mg |
| Phosphorus | 350 mg |
| Iron | 17 mg |
| Zinc | 6.3 mg |
| Vitamin A | 2400 mcg |
| Vitamin C | 60 mg |
| Thiamine (B1) | 0.6 mg |
| Riboflavin (B2) | 1.35 mg |
| Niacin (B3) | 4 mg |
| Vitamin B6 | 0.96 mg |
| Folate | 1200 mcg |
| Vitamin E | 28 mg |
| Vitamin K | 2900 mcg |
| Water | 5 g |
Source: MEXT Standard Tables of Food Composition in Japan, 8th revised edition, 2023 (16035) · Data verified September 2026
Variations
Matcha whisked with water
About 5 kcal per cup — 2 g of powder in hot water, nothing else. This is the form the nutrition figures on this page describe, and the only one that is genuinely calorie-free in practice.
Matcha latte
The milk decides the calories. The 2 g of matcha contributes about 5 kcal; 250 ml of whole milk adds roughly 150 kcal and unsweetened oat milk around 120 kcal. Sweetened café versions typically run from 200 to 400 kcal depending on the syrup and the size, which is a different drink nutritionally from whisked matcha.
Culinary grade matcha
The grade used for baking and smoothies rather than for drinking: coarser, more astringent, and usually from a later harvest. Nutritionally it is the same leaf powder, so the figures here apply, but it is normally used in larger amounts — a tablespoon in a cake batter is 6 g rather than 2 g.
Dietary Perspectives
For Weight Loss
Whisked with water, matcha is one of the few things you can drink without counting: about 5 kcal per serving, so a daily cup is a rounding error against any target. That is the whole story for the powder itself. What ends up on the calorie sheet is everything added to it — 250 ml of whole milk is roughly 150 kcal, and a sweetened café latte can reach 400. If you are using matcha as a coffee replacement, make it with water or a small amount of unsweetened milk and it stays free; order it from a counter and it is a dessert.
For Athletic Performance
As a pre-training drink matcha is used for the caffeine rather than for nutrition — 2 g supplies only 0.6 g of protein and 5 kcal, so it contributes nothing to fuelling or recovery. Treat it as a caffeine vehicle that happens to carry antioxidants, not as a supplement. Two practical notes: the reference table behind these figures does not quantify caffeine, so dose by how the powder affects you rather than by a number, and the 58 µg of vitamin K per serving is worth knowing if you are tracking intake for medical reasons rather than sporting ones.
For Keto
Matcha is effectively carb-free as consumed. Its 39.5 g of carbohydrate per 100 g is almost entirely fibre (38.5 g), leaving about 1 g of net carbs per 100 g — and a 2 g serving is around 0.02 g, which does not touch a 20–50 g daily allowance. It also does not break a fast in any meaningful sense at 5 kcal. The only keto caution is the same one as everywhere else: a latte made with dairy or oat milk brings that milk's carbohydrate with it, and sweetened versions bring sugar.
Frequently Asked Questions
How many calories are in matcha?
About 5 kcal in a standard 2 g teaspoon, and roughly 10 kcal in the 4 g used for a thicker ceremonial bowl. Per 100 g the powder is 237 kcal, with 29.6 g of protein, 39.5 g of carbohydrate — 38.5 g of it fibre — and 5.3 g of fat, but that quantity is around fifty servings. Prepared with water alone, matcha is a free drink on any calorie target.
Is matcha keto-friendly?
Yes, completely. Of the 39.5 g of carbohydrate per 100 g, 38.5 g is fibre, so about 1 g is net carbs — and a 2 g serving works out to roughly 0.02 g. Plain matcha does not register against a 20–50 g daily allowance. What can register is what you add: a matcha latte made with dairy milk carries the milk's carbohydrate, and most café versions are sweetened.
Does matcha have more nutrients than green tea?
It has a different relationship to the leaf. With steeped tea you drink an extract and discard the leaves; with matcha you swallow the ground leaf, so the fibre, protein and fat-soluble vitamins come with it. That is why a serving delivers around 58 µg of vitamin K and 48 µg of vitamin A, which barely appear in brewed tea. The amounts are still small in absolute terms because a serving is only 2 g.
Is matcha high in vitamin K?
Very. At 2900 µg per 100 g, one 2 g serving supplies roughly 58 µg, a large share of an adult's daily intake from a single cup. For most people that is simply a benefit. It matters if you take warfarin or another vitamin K antagonist, where a sudden change in intake affects the dose; in that case a daily matcha habit is worth mentioning to whoever manages your medication.
How many calories are in a matcha latte?
Almost all of them come from the milk, not the matcha. The 2 g of powder adds about 5 kcal; 250 ml of whole milk adds roughly 150 kcal, and unsweetened oat milk around 120 kcal. Syrup is what changes the picture — sweetened café versions commonly land between 200 and 400 kcal. Made with water, the same drink is under 10 kcal.
How much caffeine is in matcha?
Matcha contains caffeine, and because you drink the whole leaf rather than an infusion, a serving generally delivers more than the same weight of steeped green tea. The reference table used for the figures on this page does not quantify caffeine, so no number is given here rather than an estimate. Caffeine content also varies with grade, harvest and how much powder you use.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Matcha | 237 | 29.6g | 39.5g | 5.3g |
| Tea (Black, Brewed) | 1 | 0g | 0.3g | 0g |
| Coffee (Black) | 1 | 0.12g | 0g | 0.02g |
| Spirulina | 290 | 57.5g | 23.9g | 7.72g |
per 100g
Per 2 g serving, matcha has about 5 kcal — effectively the same as brewed coffee or tea, since you are drinking a few grams of powder rather than eating it. Per 100 g the powder holds 2900 µg of vitamin K and 1200 µg of folate, among the highest of any everyday food, but nobody consumes 100 g: that is fifty servings.
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