Matcha Nutrition Benefits and Facts

Nutritional summary

Matcha differs from standard loose-leaf green tea because it involves consuming the entire ground leaf, providing a higher concentration of catechins (antioxidants) and water-insoluble fibers .
Regular consumption of green tea, including matcha, is well-established in meta-analyses to lower fasting serum total and LDL cholesterol in adults .
The combination of caffeine and theanine (an amino acid) in matcha is associated with improved cognitive function and may help facilitate weight and fat loss by reducing BMI .
While generally safe as a brewed beverage, concentrated green tea extracts taken in large bolus doses have been linked to rare cases of hepatic (liver) adverse events, though this is not typically observed with traditional dietary intake .
Early research in animal models and small human trials suggests matcha may influence the gut microbiota (the community of microorganisms in the digestive tract), though further validation is needed to confirm these effects in humans .

Interesting fact

Unlike most teas, matcha plants are shaded for three weeks before harvest to boost chlorophyll and amino acid levels, which creates its signature neon green hue and savory flavor profile.

Standout nutrients

EPIC

SOURCE

Water

kcal per 100g

Protein0.16g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Perennial tea cultivation generally has low carbon output, though high-grade matcha requires significant manual labor and energy for drying.

Confidencemedium

Storage

Airtight Container

1–3 months

Oxidizes quickly once opened; store in a cool, dark place.

Refrigerate

3–6 months

Helps preserve color and flavor if sealed perfectly against moisture.

Flavour

Data & Sources

Harmonized from 3 validated sources

Phenol-Explorer

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

The therapeutic potential of matcha tea: A critical review on human and animal studies - PMC

[1]pmc.ncbi.nlm.nih.gov

Matcha alleviates obesity by modulating gut microbiota and its metabolites - PMC

[4]pmc.ncbi.nlm.nih.gov

Tea - The Nutrition Source

[5]nutritionsource.hsph.harvard.edu

Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals - PMC

[7]pmc.ncbi.nlm.nih.gov

Anti-Influenza with Green Tea Catechins: A Systematic Review and Meta-Analysis - PMC

[8]pmc.ncbi.nlm.nih.gov

A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota - PMC

[9]pmc.ncbi.nlm.nih.gov

Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

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