Matcha, the trendy green tea powder that‘s taken the wellness world by storm, has become a staple on Starbucks‘ menu in recent years. The vibrant green matcha latte, in particular, has gained a cult following among health-conscious consumers drawn to its purported benefits. But with concerns about added sugars and artificial ingredients on the rise, many are questioning whether Starbucks‘ matcha drinks are actually as healthy as they seem. As a retail and consumer expert and self-proclaimed picky shopper, I decided to investigate. Here‘s what I found out about Starbucks‘ matcha – the good, the bad, and the sweet.
The Basics: What is Matcha?
First, let‘s clarify what matcha actually is. Matcha is a type of green tea that‘s grown and processed differently than regular green tea. The tea plants are shade-grown for several weeks before harvest, which boosts chlorophyll production and gives the leaves a vibrant green color. The leaves are then stone-ground into a fine powder, which is whisked with hot water to make the traditional matcha tea.
Matcha has been used in the traditional Japanese tea ceremony for centuries, but has recently gained popularity worldwide for its unique flavor and impressive health benefits. Matcha is rich in antioxidants, especially EGCg (epigallocatechin gallate), which has been linked to benefits like boosting metabolism, reducing inflammation, improving heart health, and even fighting cancer cells. Matcha also contains L-theanine, an amino acid that can promote relaxation and enhance cognitive performance.[^1] [^1]: Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules, 26(1), 85. https://doi.org/10.3390/molecules26010085
Starbucks‘ Matcha Powder: A Closer Look
So, matcha itself is undeniably healthy. But what about the matcha powder Starbucks uses in their drinks? According to the ingredients list on their website, Starbucks‘ matcha powder blend contains:
- Sugar
- Ground Japanese Green Tea
That‘s right, sugar is the first ingredient, meaning it makes up the highest percentage of the blend. This is likely done to appeal to Western palates that are used to sweeter drinks. But it also means that every Starbucks matcha beverage contains a significant amount of added sugar, even before any additional syrups or sweeteners are added.
How much sugar, exactly? Here‘s a breakdown of the sugar content for Starbucks‘ popular matcha beverages:
| Beverage | Tall (12 fl oz) | Grande (16 fl oz) | Venti (20 fl oz) |
|---|---|---|---|
| Hot Matcha Green Tea Latte | 24g | 32g | 43g |
| Iced Matcha Green Tea Latte | 20g | 28g | 39g |
| Matcha Lemonade | 23g | 30g | 40g |
| Iced Pineapple Matcha Drink | 26g | 33g | 46g |
| Iced Matcha Green Tea Frappuccino | 50g | 70g | 90g |
As you can see, even a small ("tall") matcha latte contains 24 grams, or 6 teaspoons, of sugar. The largest size ("venti") contains over 10 teaspoons. And that‘s just for the plain latte – the flavored and blended matcha drinks contain even more.
For reference, the American Heart Association recommends a daily added sugar limit of 36 grams (9 teaspoons) for men, and 25 grams (6 teaspoons) for women.[^2] So a single Starbucks matcha drink can easily put you over the recommended limit.
[^2]: Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M., Lustig, R. H., Sacks, F., Steffen, L. M., & Wylie-Rosett, J. (2009). Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association. Circulation, 120(11), 1011–1020. https://doi.org/10.1161/circulationaha.109.192627Is Starbucks Matcha Actually Healthy?
Given the high sugar content, can Starbucks matcha still be considered a healthy choice? The answer is complicated.
On one hand, the matcha powder itself is rich in beneficial nutrients and compounds. Even with the added sugar, you‘re still getting some of the antioxidants and amino acids that make matcha so healthy. Dietitian nutritionist Maya Feller explained to Good Housekeeping: "In terms of nutritional benefit, even sweetened matcha is going to be a better choice than other sugary drinks which provide excess calories without any nutrients."[^3] [^3]: Morillo, S. (2021, December 21). Is Starbucks Matcha Healthy? Dietitians Weigh In. Good Housekeeping. https://www.goodhousekeeping.com/health/diet-nutrition/a38198848/is-starbucks-matcha-healthy/
On the other hand, the sheer amount of added sugar largely negates these benefits. Excessive sugar consumption has been linked to a host of health issues, including obesity, type 2 diabetes, heart disease, and certain cancers.[^4] And many people already consume too much added sugar from other sources like processed foods and beverages.
[^4]: Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Internal Medicine, 174(4), 516. https://doi.org/10.1001/jamainternmed.2013.13563Additionally, some argue that Starbucks‘ sweetened matcha powder is so far removed from traditional matcha that it can hardly be considered the same thing. In Japan, matcha is prepared simply by whisking the pure powder with hot water – no sugar or milk added. The sweetness and creaminess of Starbucks‘ matcha lattes, while tasty, is a distinctly Westernized adaptation.
As Kathy YL Chan, a tea expert and the founder of Matchaful, told Eater: "Because of the addition of sugar and other ingredients, most matcha drinks in the U.S. are barely recognizable as matcha. Preparing and drinking matcha the traditional way allows one to experience the purity of the tea."[^5] [^5]: Saxena, J. (2018, November 21). Starbucks Matcha Is Sweet and Sugary, Nothing Like the Real Thing. Eater. https://www.eater.com/2018/11/21/18106489/starbucks-matcha-is-sweet-and-sugary-nothing-like-the-real-thing
Maximizing the Health Benefits of Matcha
If you‘re drinking matcha primarily for the health benefits, your best bet is to make it at home using pure, unsweetened matcha powder. This allows you to control the ingredients and avoid added sugars.
To make traditional matcha tea:
- Sift 1-2 tsp of ceremonial grade matcha powder into a bowl or mug.
- Bring water to a boil, then let it cool slightly to around 175°F (80°C).
- Pour a small amount of the hot water into the matcha powder.
- Using a bamboo whisk (chasen), whisk the matcha vigorously in a "W" pattern until it‘s fully dissolved and frothy.
- Add the rest of the water and whisk again until combined.
For a matcha latte, simply replace some of the water with steamed milk. You can sweeten it to taste with a natural sweetener like honey or maple syrup, but try to keep the amount minimal.
If you do opt for Starbucks matcha drinks, there are a few ways to make them somewhat healthier:
- Ask for less sweetened matcha powder, or for your drink to be made "half-sweet."
- Choose unsweetened plant-based milk instead of cow‘s milk.
- Skip the whipped cream and other sugary toppings.
- Avoid the blended Frappuccinos, which contain the most sugar.
But remember, even with these modifications, you‘re still getting a sugary drink. Consider it a treat rather than a health elixir.
The Bottom Line: Matcha Marketing vs. Reality
There‘s no denying that Starbucks has played a major role in popularizing matcha and bringing it into the mainstream. Their matcha lattes have become a status symbol of sorts, often featured in social media posts by influencers and celebrities. And the company has leaned into the health halo surrounding matcha, with their website claiming their matcha beverages are "feel good green tea."
But as we‘ve seen, the reality of Starbucks‘ matcha drinks doesn‘t quite live up to the health hype. The high sugar content makes them more of a dessert than a health tonic. This isn‘t unique to Starbucks – many coffee chains and cafes use sweetened matcha powder in their drinks. It‘s a reminder that just because something contains a "superfood" ingredient doesn‘t automatically make it healthy.
At the end of the day, it‘s up to consumers to look beyond the marketing and make informed choices. If you enjoy the taste of Starbucks matcha drinks and can fit them into an overall balanced diet, by all means, enjoy them in moderation. But if you‘re looking to maximize the health benefits of matcha, it‘s best to stick to the pure, unsweetened stuff. And always remember, no single food or drink is a magic bullet for health – it‘s the overall diet and lifestyle that matters most.
