With matcha tea's growing reputation as a health beverage often associated with benefits such as increased energy, antioxidants, and even weight management, the question " Does matcha make you fat? " may seem a bit odd. How could a beverage lauded for its health benefits be a cause of weight gain? However, this question is not without foundation, especially with the proliferation of various matcha drinks in cafes and shops, which are often far removed from the simple traditional preparation.

Confusion arises from the confusion between pure matcha powder and commercial matcha-based drinks. While matcha is promoted as a potential weight loss aid, some people report that their consumption of matcha drinks coincides with weight gain, raising questions about matcha's calorie content and its true impact on energy balance.

In this article, we'll break down this issue. We'll examine the actual calorie content of pure matcha powder, reveal the real culprits behind the excess calories in many popular matcha drinks, discuss how the method of preparing matcha can significantly contribute to its effect on your weight, and offer practical tips for enjoying matcha without worrying about weight gain . Is matcha innocent or guilty in the weight gain case? Let's find out.

Pure Matcha Calories: Surprisingly Low!

Let's start with the basics: pure matcha powder itself. Looking at the main ingredient, matcha is very low in calories.

• Calories per gram : One gram of pure matcha powder contains only about 3 calories.
• Calories per serving : A typical serving for one cup of matcha (usucha) is between 1 and 2 grams. This means that a cup of matcha prepared with just water contains approximately 3 to 6 calories!

Compared to other drinks:

• A cup of black coffee: about 2 calories.
• A cup of plain tea (without additives): about 2 calories.
• Can of soda (330 ml): about 140 calories.
• 1 cup of whole milk (240 ml): about 150 calories.
• 1 cup orange juice (240 ml): about 110 calories.

Obviously, the calories in pure matcha are very small and negligible in the context of a daily diet. It's virtually impossible to gain weight from drinking matcha prepared with only water, even if you drink several cups a day.

The Real Culprit: Hidden Additives in Matcha Drinks

If pure matcha is so low in calories, why worry about weight gain? The answer lies in the way matcha is prepared and consumed in modern culture, especially in cafes and beverage chains.

Matcha is often served as “matcha lattes” or blended drinks containing a variety of high-calorie and sugary additives:

1. Milk : Adding milk, especially whole milk or even sweetened milk alternatives (such as oat or sweetened almond milk), significantly increases the calorie content. A single cup of matcha latte made with whole milk can easily contain 150–200 calories or more, even before adding any sweeteners.
2. Sweeteners : Sugar, high-fructose corn syrup, honey, maple syrup, and other liquid sweeteners commonly added to commercial matcha drinks are a major source of empty calories and added sugar. One teaspoon of sugar adds about 16 calories, and concentrated syrups can add 50–100 calories or more per drink.
3. Cream and Flavorings : Some premium matcha drinks may contain whipped cream, additional flavorings (like vanilla or caramel), or even chocolate pieces, turning a potentially healthy drink into a liquid dessert high in calories, fat, and sugar.
4. Pre-mixed matcha powders : Some commercial products sold as "instant matcha lattes" contain pre-mixed matcha powder with large amounts of sugar and milk creamers. These products may be convenient, but they are often sugar bombs.

Example : A large, sweetened matcha latte from a popular coffee chain can contain anywhere from 250 to 400 calories and a significant amount of sugar, which is roughly equivalent to an entire snack or even a large portion of a main meal!

So, when people ask, “ Does matcha make you gain weight? ” the real cause for concern is not the matcha itself, but the additives that often accompany it.

Matcha and Metabolism: Does It Help or Hinder?

As we discussed in a previous article about matcha and belly fat, matcha contains active compounds like catechins (EGCG) and caffeine that may have a slight positive effect on metabolism and fat burning.

• Boosting metabolism : Research suggests that these compounds may increase the rate at which calories are burned (thermogenesis) and fat oxidation occur, especially when combined with exercise.
• Weight Management Support : Based on these potential effects, matcha (when consumed pure or with minimal additives) is viewed as a beverage that supports weight management efforts rather than causing weight gain.

Therefore, biologically, pure matcha tends to help control or maintain weight, not gain it.

How can matcha (indirectly) contribute to weight gain?

Although pure matcha is low in calories, there are scenarios in which consuming matcha (or products containing it) may be associated with weight gain:

1. Regular consumption of high-calorie matcha drinks : As mentioned, if your primary matcha consumption comes from sweetened lattes or blended drinks, the extra calories and sugars from the additives can easily lead to weight gain over time.
2. The "Health Halo Effect" : Some people may believe that anything containing matcha is automatically healthy. This can lead to overindulgence in products that contain matcha but are actually unhealthy, such as matcha cakes, matcha ice cream, matcha chocolate, and more. These products are often loaded with sugar, fat, and calories, outweighing the few benefits of matcha they contain.
3. Behavioral compensation : A person who drinks “healthy” matcha may feel entitled to a reward or indulge in other aspects of their diet, resulting in consuming additional calories that cancel out any potential benefits of matcha.

Enjoy Matcha Without Gaining Weight: Practical Tips

Fortunately, you can enjoy the flavor and benefits of matcha without worrying about weight gain by following a few simple tips:

• Choose quality and purity : Start with a high-quality, 100% pure matcha powder like the one from Mo Matcha. Avoid instant mixes loaded with sugar.
• Traditional preparation is best : Prepare matcha the traditional way using only hot water (70-80°C). This is the healthiest and lowest-calorie method.
• Be careful with lattes : If you prefer a matcha latte, make it at home to control the ingredients. Use low-fat milk or an unsweetened plant-based milk alternative (such as unsweetened almond or soy milk). Reduce the amount of milk you use or avoid it altogether.
• Avoid added sugar : Try to enjoy the natural flavor of matcha. If you need sweetener, use a very small amount of a natural, low-calorie sweetener such as stevia or erythritol, or a small amount of honey or maple syrup.
• Read food labels : When purchasing ready-made matcha drinks or products containing matcha, always check the ingredient list and nutritional information, paying particular attention to sugar and calorie content.
• Moderation is key : Even if you prepare matcha in a healthy way, moderation is important. One to two cups per day is sufficient for most people.
• Part of a Balanced Lifestyle : Remember that matcha is not a magic bullet. It must be part of a balanced diet and active lifestyle to achieve and maintain your weight management goals.

Conclusion: Matcha is innocent, additives are the culprit!

So, back to the original question: Does matcha cause weight gain? The obvious answer is no. Pure matcha itself is very low in calories and is unlikely to cause weight gain. On the contrary, it may support weight management thanks to its active compounds.

The real problem lies in the common additives—milk, sugar, syrups, and cream—that turn a simple matcha drink into a calorie bomb. If you regularly consume matcha in the form of sweetened lattes or fancy drinks, it's these additives that may be contributing to your weight gain, not the matcha itself.

To enjoy the benefits of matcha without worrying about calories, always choose pure, high-quality matcha and prepare it the traditional way with water, or be very mindful when adding milk and sweeteners. With careful preparation and moderation, you can incorporate matcha as a delicious and beneficial part of your healthy lifestyle without fear of weight gain.