A standard Starbucks grande matcha latte with 2% milk has about 220 calories, mostly from milk and classic syrup, with 6 g fat and 31 g carbs.
When you order a Starbucks grande matcha latte, you are not just getting green tea. You are also getting milk, sweetener, and a fair share of calories. Knowing the calorie count helps you decide whether this drink fits into your day, whether you keep it as a treat or build it into your regular routine.
This guide walks through calories in the classic grande matcha latte, how that number changes with different milk choices and sizes, and which tweaks can trim sugar or calories without losing the creamy matcha taste you enjoy.
Calories In Starbucks Matcha Latte Sizes
Starbucks sells hot matcha tea lattes in several sizes. The table below uses nutrition figures for drinks made with 2% dairy milk, which is the default in many markets.
| Size (Hot Matcha Latte) | Calories | Basic Macros (Carbs/Fat/Protein) |
|---|---|---|
| Short (8 fl oz) | 100 | 13 g carbs, 3 g fat, 5 g protein |
| Tall (12 fl oz) | 170 | 22 g carbs, 5 g fat, 8 g protein |
| Grande (16 fl oz) | 220 | 31 g carbs, 6 g fat, 11 g protein |
| Venti (20 fl oz) | 270–280* | More syrup and milk; higher carbs and sugar |
| Iced Grande Matcha Latte | About 190–240 | Range depends on region and recipe updates |
| Grande Matcha Latte With Nonfat Milk | About 190 | Higher protein per calorie, little or no fat |
| Grande Matcha Latte With Whole Milk | 230–250 | More fat and a slightly richer texture |
*Exact Venti values vary slightly by country and small recipe changes. Always check the current Starbucks nutrition calculator if you need precise numbers for medical reasons.
How Many Calories In A Starbucks Grande Matcha Latte?
For the standard hot drink made with 2% milk, a Starbucks grande matcha latte contains about 220 calories. Those calories come from three main pieces: milk, classic syrup, and matcha powder blended with sugar.
The typical grande serving has roughly 31 grams of carbohydrate, 6 grams of fat, and 11 grams of protein. Most of the carbohydrate comes from sugar in the syrup and the sweetened matcha blend, while the protein comes from the milk. The fat mainly reflects the milk choice, so switching to nonfat reduces fat grams more than it changes sugar.
If your main concern is the calorie count, that 220 calorie Starbucks grande matcha latte sits in a similar range to a flavored latte or mocha in the same size. It is not as low as plain brewed tea with a splash of milk, yet it is far from the highest calorie item on the menu.
Hot Versus Iced Starbucks Grande Matcha Latte Calories
The question about calories in a Starbucks grande matcha latte usually refers to the classic hot version. An iced grande matcha latte often lands in a similar ballpark, roughly 190 to just over 200 calories, depending on the exact recipe, regional ingredients, and any recent changes to how baristas mix the drink.
Cold drinks can feel lighter, which sometimes leads people to underestimate the calorie load. The base still combines matcha, milk, and syrup, so the calorie story stays close to the hot version unless you ask for fewer syrup pumps or a different milk.
Where The Matcha Latte Calories Come From
A grande matcha latte looks simple in the cup, yet every part of the drink contributes to the total. The milk provides natural lactose sugar, protein, and fat. The classic syrup adds extra sugar on top of that. The matcha blend itself often includes a sweetener mix to balance the grassy taste of green tea powder.
Pure matcha powder on its own has only around 10 calories per teaspoon, based on typical USDA FoodData Central figures, so the bulk of the calories in a grande matcha latte do not come from the tea itself. The sweetened parts and the milk make the drink feel creamy, sweet, and satisfying.
Starbucks Grande Matcha Latte Calories By Milk Type
Milk choice is the fastest way to change the calorie count for a Starbucks grande matcha latte. Without touching the matcha or syrup, switching the milk can shift the drink from a richer treat to a lighter option.
Grande Matcha Latte With 2% Dairy Milk
This is the default recipe. A grande matcha latte with 2% milk carries about 220 calories, 6 grams of fat, 31 grams of carbs, and 11 grams of protein. Many people see this as a middle ground between taste and calorie load.
Grande Matcha Latte With Nonfat Milk
When you choose nonfat milk, the drink drops closer to 190 calories. Fat grams fall near zero, while protein stays high and sugar stays similar. If you care more about calories than texture, this swap keeps the matcha flavor and trims some energy from the cup.
Grande Matcha Latte With Whole Milk
Whole milk pushes the drink toward 230 to 250 calories in many markets. The matcha tastes a bit richer, and the mouthfeel feels heavier. Sugar content stays similar; the added calories mostly come from fat in the milk.
Plant Milk Options And Calories
Almond, oat, soy, and coconut drinks all change the calorie math. Unsweetened almond often lands at the lower end, while oat and coconut drinks can raise calories because of added starches or fat. Exact numbers vary by country and by the brand Starbucks uses at the time, so the best approach is to check the in app nutrition panel for your local store.
How Sweetness Changes Starbucks Grande Matcha Latte Calories
Alongside milk swaps, sweetness level has a large effect on calories in a grande matcha latte from Starbucks. The standard build often uses several pumps of classic syrup, and the matcha blend carries sugar too. Each pump of syrup can add roughly 20 calories or more, so even one less pump trims the drink a little.
As Starbucks has rolled out newer unsweetened matcha blends in some regions, baristas lean more on syrup to reach the same sweetness level. Asking for half the usual syrup in your grande cup can shave sugar without losing the matcha and milk balance entirely.
Some drinkers order a grande matcha latte with sugar free flavored syrup where available. That choice usually cuts sugar grams more than it cuts total calories, because milk still brings natural sugar and energy to the drink.
Nutrition Snapshot For A Starbucks Grande Matcha Latte
The next table focuses on the classic grande hot drink with 2% dairy milk. Numbers are rounded and can shift slightly over time or between countries, but they give a clear view of what you get in a single 16 ounce serving.
| Nutrient (Grande 2% Milk) | Approximate Amount | What It Means |
|---|---|---|
| Calories | 220 kcal | Energy from milk, sugar, and matcha blend |
| Total Fat | 6 g | Mostly from the 2% dairy milk |
| Carbohydrates | 31 g | Includes natural milk sugar and added syrup |
| Sugars | About 29 g | A mix of lactose and added sugar in the drink |
| Protein | 11 g | Comes mainly from the milk in the latte |
| Sodium | 140 mg | Small amount from milk and syrup |
| Caffeine | About 60–70 mg | Less than a grande brewed coffee, still a mild boost |
Starbucks lists similar values on its official matcha tea latte nutrition page. Third party calorie trackers often report the same 220 calorie figure for the grande size, with small differences for nonfat or plant milk versions.
How A Starbucks Grande Matcha Latte Fits Into Your Day
For many people, 220 calories is a snack sized amount of energy or a small part of a meal. If your personal daily target sits around 1,800 to 2,000 calories, one grande matcha latte uses a little over a tenth of that budget. Whether that feels high or low comes down to how much protein, fiber, and other nutrients you get in the rest of your day.
The 11 grams of protein in the standard grande cup add a small boost that can help you feel a bit more satisfied than a sugar only drink. At the same time, the nearly 30 grams of sugar may feel high if you watch added sugars for blood sugar or dental reasons.
Tips To Order A Lighter Starbucks Grande Matcha Latte
If you like the taste of matcha and milk but want fewer calories, small changes add up. Start with the base milk. Nonfat dairy, almond drink, or another lower calorie option will trim calories from the bottom up. That change alone can drop the drink by several dozen calories. That shift feels easier than skipping the drink entirely.
Next, adjust sweetness. Ask for one or two fewer pumps of classic syrup in your grande matcha latte, or choose a sugar free flavor where allowed. You still get the color and taste of matcha with less sugar in each sip.
If you live with diabetes, heart disease, or another condition that calls for strict calorie or carbohydrate limits, use the Starbucks nutrition calculator before you go, and share that information with your health care team. That way your drink choice lines up with the plan you already follow.
Final Thoughts On Starbucks Grande Matcha Latte Calories
A standard Starbucks grande matcha latte with 2% milk gives you around 220 calories, plus some protein and a notable amount of sugar.
Milk swaps, fewer syrup pumps, or a smaller cup can trim that number, so you decide whether this drink stays as an occasional treat or a regular pick me up.