Is Matcha Healthy?
Here's everything you need to know about the popular green tea beverage.
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If there's one drink that never seems to go out of style, it's matcha. The green-hued beverage continues to dominate social media platforms (iced strawberry-matcha lattes, anyone?) and has become a staple on cafe menus across the country (shout out, Cha Cha Matcha!). Steeped in tradition, matcha isn’t only historic, but it has also become the new "it" ingredient in all kinds of innovative recipes. But what are the benefits of drinking it, and is it healthy? Keep reading to find out more.
What is Matcha?
Matcha consists of a fine powder derived from dried, young green tea leaves. Its usage can be traced back to 7th century China. The process of making and drinking matcha has evolved over hundreds of years, and modern-day uses include enjoying matcha as hot and cold teas as well as incorporating the powder into smoothies, baked goods and sweet or savory sauces.
What Does Matcha Taste Like?
Matcha flavor and quality can vary. Some versions are bitter, while others are earthy, grassy or slightly sweet. When mixed with liquids, it has a soft, almost creamy consistency, and adding milk or a milk alternative to it, as is commonly done in lattes, will cut some of the bitterness and soften the pronounced earthy flavors. According to data published in 2023, the diverse flavor profiles of matcha are significantly impacted by where it is grown and how it is processed. Hojicha powder is a roasted version of Japanese green tea that is like matcha and can be used in similar fashion but has a nutty and more caramelized flavor.
How Is Matcha Prepared?
Matcha is simple to prepare. The powder is mixed with hot (but not too hot) water. Do not use boiled water when making a matcha-based beverage as it can damage the delicate powder! Traditionally, a small bamboo whisk is used to gently mix and aerate the tea. Tea and lattes are a lovely way to enjoy and appreciate matcha, but it can also be a welcomed addition to cookies, ice cream, cocktails, mocktails and spice blends.
What Nutrients Does Matcha Provide?
A little goes a long way with matcha powder. A standard serving is around 1 teaspoon of powder, which has less than 10 calories. Matcha also contains fiber — about 1 gram per teaspoon — and an impressive variety of micronutrients including potassium, magnesium, iron and antioxidant vitamins A, C and E. Matcha is also famously high in other inflammation-fighting antioxidants. Epigallocatechin gallate (EGCG) is a polyphenol often touted for numerous health benefits, but more research is needed to properly determine effectiveness and proper dosing. Catechins are yet another type of antioxidant found in matcha that may be linked to heart health.
Is Matcha Caffeinated?
Like many other teas, matcha has caffeine. One teaspoon of matcha powder contains approximately 60 to 70 milligrams of caffeine, which is comparable to 8-fluid ounces of brewed coffee, containing 80 to 100 milligrams of caffeine. Matcha also contains L-theanine, an amino acid plentiful in various varieties of tea. There is some scientific evidence to support that the L-theanine in tea can potentially counteract some of the agitation that coffee and other caffeinated beverages without the amino acid can elicit.
What Are the Health Benefits of Matcha?
You can certainly rely on matcha to deliver cell-protecting and inflammation-fighting antioxidants. Thanks to the plentiful doses of catechins, research going back decades supports that drinking green tea may benefit heart health by lowering both blood pressure and LDL "bad" cholesterol. There is also newer data exploring how matcha may benefit gut bacteria and a healthier microbiome.
What Are the Downsides of Matcha?
As with any caffeinated beverage, it’s important to be mindful of just how much of the stimulant you are consuming. Too much caffeine from too many matcha lattes may have a negative impact on sleep, digestion and mood.
Make sure that matcha isn’t creating a calorie overload. When mixed with sugary syrups and creamy mix-ins, the calories can add up fast. A medium-sized, sweetened matcha latte contains 10 grams of protein (when made with milk), but can stack up to 250 to 300 calories (plus fat and sugar.)
Bottom Line: Matcha has many healthy attributes, but be mindful about how much you consume since the caffeine and calories can stack up quickly.
