Pit StopHTeaO: high-protein, low-calorie picks
Here are the 87 HTeaO items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition HTeaO publishes (see the source).
64 items are 400 calories or less. 0 have 30 g of protein or more. The most protein at 400 calories or less is Iced Coffee - 32 oz (16 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Iced Coffee - 32 oz32 fl oz | 300 | 16 | 23 | 16 |
| Classic Matcha (20oz Hot)20 fl oz (hot) | 280 | 14 | 23 | 14 |
| White Hot Chocolate - MediumMedium (hot) | 390 | 14 | 52 | 14 |
| Steamer (No Flavor) - LargeLarge (hot) | 260 | 13 | 20 | 14 |
| Steamer (No Flavor) - MediumMedium (hot) | 220 | 12 | 17 | 12 |
| Classic Matcha (16oz Hot)16 fl oz (hot) | 240 | 12 | 20 | 12 |
| Pistachio Latte (16oz Hot)16 fl oz (hot) | 350 | 12 | 49 | 12 |
| Classic Matcha (32oz Iced)32 fl oz (iced) | 220 | 11 | 19 | 10 |
| Iced White Chocolate Mocha - 24 oz24 fl oz | 300 | 11 | 38 | 12 |
| Iced Mocha - 24 oz24 fl oz | 310 | 11 | 41 | 11 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Hot Chocolate - LargeLarge (hot) | 490 | 17 | 66 | 17 |
| Iced Liquid Gold - 32 oz32 fl oz | 430 | 16 | 52 | 16 |
| Hot White Mocha - LargeLarge (hot) | 450 | 15 | 63 | 15 |
| Churro Matcha (20oz Hot)20 fl oz (hot) | 480 | 15 | 67 | 17 |
| Lemon Lavender Matcha (20oz Hot)20 fl oz (hot) | 490 | 15 | 68 | 17 |
| Strawberry Matcha (20oz Hot)20 fl oz (hot) | 500 | 15 | 70 | 17 |
| Hot Chocolate - LargeLarge (hot) | 510 | 15 | 73 | 14 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Iced Coffee - 32 oz32 fl oz | 300 | 16 | 5.3 |
| Iced Liquid Gold - 32 oz32 fl oz | 430 | 16 | 3.7 |
| White Hot Chocolate - LargeLarge (hot) | 490 | 17 | 3.5 |
| Hot White Mocha - LargeLarge (hot) | 450 | 15 | 3.3 |
| Churro Matcha (20oz Hot)20 fl oz (hot) | 480 | 15 | 3.1 |
| Lemon Lavender Matcha (20oz Hot)20 fl oz (hot) | 490 | 15 | 3.1 |
| Strawberry Matcha (20oz Hot)20 fl oz (hot) | 500 | 15 | 3.0 |
| Hot Chocolate - LargeLarge (hot) | 510 | 15 | 2.9 |
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Questions
What item under 1,000 calories has the most protein at HTeaO?
White Hot Chocolate - Large (Large (hot)): 17 g protein, 490 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at HTeaO?
At 400 calories or less, the most protein comes from Iced Coffee - 32 oz (32 fl oz): 16 g protein, 300 calories; Classic Matcha (20oz Hot) (20 fl oz (hot)): 14 g protein, 280 calories; White Hot Chocolate - Medium (Medium (hot)): 14 g protein, 390 calories.
Where do these HTeaO numbers come from?
From the nutrition information HTeaO publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.