Brain & Focus
Matcha
Finely ground whole green tea leaves, delivering far more antioxidants and a steadier caffeine release than brewed tea.
Brain
Energy
Detox
Serving
1 tsp powder (2g)
Calories Per Serving
NA
Key nutrients
EGCG (catechins), L-theanine, caffeine
Nutrient density
Not officially rated
Why it’s worth eating
Matcha is a powdered green tea loaded with antioxidants, chlorophyll, and L-theanine. It boosts energy and supports metabolism. Whisk matcha into hot water, lattes, or smoothies.
What you may notice
Mental clarity and calm focus
Energy without jitteriness
Markers worth tracking
Resting heart rate
Sleep quality if taken later in the day
How to eat it
Whisk with hot, not boiling, water, water that's too hot makes matcha taste bitter and may degrade some of the more delicate catechins.
Pairs well with
A small amount of fat (milk, oat milk), may help absorb some of matcha's fat-soluble compounds
Vitamin C foods, supports antioxidant activity, though may slightly reduce catechin levels if mixed directly
Storage
Store in an airtight, opaque container in the fridge; matcha degrades faster than other teas once opened.
The numbers, per 1 tsp powder (2g)
NA
Vitamin K
NA
Vitamin A
NA
Vitamin C
NA
Calcium
NA
Iron
NA
Magnesium
NA
Potassium
NA
Vitamin B12
NA
Vitamin D
Fiber
NA
No matching USDA FoodData Central entry found
Evidence
B
Shares the green tea catechin evidence base. As whole powdered leaf it delivers more EGCG per serving than steeped tea, though still far below supplement-extract doses.
Study dose vs. serving
Whole-leaf powder raises per-serving EGCG relative to infusion. Relevant only at high daily volumes.
EFSA ANS Panel. EFSA Journal. 2018. DOI 10.2903/j.efsa.2018.5239.
Use caution if
You're sensitive to caffeine, matcha has more caffeine per gram than regular brewed green tea
You take iron supplements, tea catechins can reduce iron absorption if taken at the same time
Details
Type
Season
Pantry, year-round
Forms
Powder (ceremonial, culinary)
Price
Premium
Bioactive
EGCG (higher per serving than steeped green tea)
Heat stable
Partial - whisk into water below boiling to limit catechin degradation
Watch
Same EGCG hepatotoxicity signal as green tea applies to concentrated extracts, not to normal matcha consumption.
Reliability
4 / 5
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