Green Tea
One of the most studied beverages in nutrition science, largely for its concentration of the catechin EGCG.
Brain
Detox
Heart Health
Green tea is rich in catechins (antioxidants), L-theanine, and vitamin C. It supports metabolism, heart health, and cognitive function. Drink green tea hot, iced, or blended into smoothies.
Green Tea
Per
1 cup, brewed (240ml)
Calories
2
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
0%
Magnesium
1%
Potassium
0%
Calcium
0%
Fiber
0g
Nutrition Highlights
EGCG (catechins), L-theanine, caffeine
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Steep at 160–180°F rather than boiling — water that's too hot pulls out more bitterness and tannins without adding more catechins.
Absorption Boost
Vitamin C foods (a squeeze of lemon) — may help stabilize and improve absorption of catechins
A small amount of black pepper — emerging research suggests it may modestly boost EGCG bioavailability
Use Caution If
You're sensitive to caffeine — green tea contains less than coffee but still a meaningful amount
You take iron supplements — tea catechins can reduce iron absorption if taken at the same time
Storage
Store loose leaf or bagged tea in an airtight container away from light and moisture.
Biomarkers to Track
Subjective
(Daily)
Mental clarity and calm focus
Energy without jitteriness
Objective
(Quarterly)
Resting heart rate
LDL cholesterol