Nutrition Facts Water and Beverages Matcha Nutrition Facts and Health Benefits By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. Learn about our editorial process Updated on June 18, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Samina Qureshi, RD Medically reviewed by Samina Qureshi, RD Facebook Samina Qureshi RDN, LD is the founder and Registered Dietitian at Wholesome Start, LLC a virtual nutrition practice based in Houston, Texas. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties Storage and Food Safety How to Prepare Matcha tea has become extremely popular, with teas, lattes, and even matcha-flavored desserts popping up in coffee shops. Matcha's benefits include its high antioxidant content, which could help boost brain function and prevent cancer. Matcha tea comes from the Camellia sinensis plant. It is similar to green tea, but grown differently to yield a unique nutrition profile. Before the tea plant is harvested, farmers cover the crop for 20 to 30 days to protect it from direct sunlight. This technique increases amino acid production and gives the plant a darker green color. After harvesting, the stems and leaves are ground up into a powder that becomes matcha. It is higher in caffeine and antioxidants than green tea. Nutrition Facts The nutrition information for 1 teaspoon of powdered matcha green tea is provided by the USDA. Calories: 10Fat: 0gSodium: 0gCarbohydrates: 1gFiber: 1gSugar: 0gProtein: 0g Carbs A single 1-teaspoon serving of matcha contains 1 carbohydrate. The single gram of carbohydrate comes from fiber. Fats Matcha prepared with water contains zero fat. If you prepare or order a matcha latte with milk, the fat makeup of the drink will change. Protein There is zero protein in a serving of matcha (but again, you will get a bit of protein from milk or a milk alternative if you add it to your matcha). Vitamins and Minerals Matcha is not a significant source of micronutrients. Calories One teaspoon of matcha contains approximately 10 calories, all of which one from the carbohydrate makeup of the drink. Note that calories, carbs, and fats may be added depending on how matcha is prepared—for instance, matcha lattes will often contain fat and carbohydrates from added milk and sugars. Green Tea Benefits and Side Effects Health Benefits Since it has only trace amounts of vitamins and minerals. matcha's benefits come from its high antioxidant content. Boosts Brain Function Several studies point to matcha's potential benefits in enhancing brain function. In one study, 23 participants were asked to do a series of tasks designed to measure brain performance. The individuals were divided into a group that consumed matcha tea and a group that consumed a placebo tea. The results showed greater attention, reaction time, and memory in the matcha group compared to the placebo group. May Help Prevent Cancer Matcha is rich in catechins, compounds found naturally in the tea that act as powerful antioxidants. Matcha has 137 times more catechins than green tea. Matcha is especially high in a type of catechin called epigallocatechin-3-gallate (EGCG), which has anti-cancer properties. Several test tube studies show EGCG's effectiveness in preventing skin, liver, and lung cancers. Since these were test tube studies, more studies need to be conducted in humans to have conclusive evidence for the effects of EGCG. Promotes Heart Health Studies show that drinking matcha may be cardioprotective and prevent heart disease. One review found that drinking matcha has a positive effect on cholesterol levels, reducing total, LDL or "bad" cholesterol, and triglycerides. In combination with a healthy diet and exercise, matcha may help keep your heart healthy. Health Benefits of Traditional and Herbal Teas Protects Liver Function Matcha may play a role in maintaining the health of the liver. The liver is an essential organ responsible for flushing out toxins, metabolizing drugs, and processing nutrients. Elevated liver enzymes are a marker of liver damage. In one study, 80 people with nonalcoholic fatty liver disease were given either a placebo or 500mg of green tea extract for 90 days. The results showed that after 12 weeks, liver enzymes in the individuals who took the green tea extract were significantly reduced. Improves Skin You may have heard of green tea face masks for glowing skin. It turns out drinking matcha can have a beneficial effect on your skin as well. Matcha brings an anti-inflammatory effect to irritated skin and research shows that the tannins in matcha help reduce sebum production in oily skin. One study showed the effectiveness of green tea in treating acne. Allergies It is possible to be allergic to matcha, particularly if you have sensitive skin. Symptoms of a matcha contact allergy include rash, swelling, redness, and itchy skin. Severity can vary. If you are concerned about an allergy to matcha, check with your doctor. Adverse Effects Use caution when drinking matcha if you are on a stimulant medication (such as for ADHD). Since matcha contains caffeine and stimulants speed up the nervous system, combining the two may result in heart problems. Additionally, taking matcha with atorvastatin, a cholesterol-lowering drug, may decrease the effects of the atorvastatin. Varieties There are two main types of matcha, ceremonial grade and culinary grade matcha. They differ based on their intended use. Ceremonial grade matcha is intended to be consumed on its own. Matcha tea is traditionally prepared using a whisk and sifter and dissolving the powder into 175-degree water. Culinary grade matcha is best for lattes, smoothies, desserts, and more. Matcha tea lattes combine match with steamed milk (dairy or plant-based) and a sweetener and are usually topped with creamy foam. Matcha is available at health foods stores and many grocery stores year-round. Storage and Food Safety Once opened, keep matcha powder in an airtight container in the fridge. It can keep fresh for months. How to Prepare Prepare matcha at home with this simple process. You will need a whisk, scoop, sifter, and matcha bowl. First, scoop 1 teaspoon of matcha and sift it into the bowl to remove any lumps.Add a small amount of hot water and whisk until smooth.Add 6 ounces of 175-degree water and whisk until frothy.Pour into a cup and enjoy. 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health benefits and chemical composition of matcha green tea: A review. Molecules. 2020;26(1):85. doi:10.3390/molecules26010085 Matcha green tea. U.S. Department of Agriculture. Food Data Central. Dietz C, Dekker M, Piqueras-Fiszman B. An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Res Int. 2017;99(Pt 1):72-83. doi:10.1016/j.foodres.2017.05.002 Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A. 2003;1011(1-2):173-180. doi:10.1016/s0021-9673%2803%2901133-6 Mantena SK, Roy AM, Katiyar SK. Epigallocatechin-3-gallate inhibits photocarcinogenesis through inhibition of angiogenic factors and activation of CD8+ T cells in tumors [retracted in: Photochem Photobiol. 2018 May;94(3):618]. Photochem Photobiol. 2005;81(5):1174-1179. doi:10.1562/2005-04-11-RA-487 Zheng XX, Xu YL, Li SH, Liu XX, Hui R, Huang XH. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. Am J Clin Nutr. 2011;94(2):601-610. doi:10.3945/ajcn.110.010926 Trefts E, Gannon M, Wasserman DH. The liver. Curr Biol. 2017;27(21):R1147-R1151. doi:10.1016/j.cub.2017.09.019 Pezeshki A, Safi S, Feizi A, Askari G, Karami F. The effect of green tea extract supplementation on liver enzymes in patients with nonalcoholic fatty liver disease. Int J Prev Med. 2016;7:28. doi:10.4103/2008-7802.173051 Saric S, Notay M, Sivamani RK. Green tea and other tea polyphenols: Effects on sebum production and acne vulgaris. Antioxidants (Basel). 2016;6(1):2. doi:10.3390/antiox6010002 Paulsen E, Hvid L, Andersen F. Immediate and delayed contact reactions to white and green tea blends. Contact Dermatitis. 2022;86(2):134-136. doi:10.1111/cod.13992 Abdelkawy KS, Abdelaziz RM, Abdelmageed AM, Donia AM, El-Khodary NM. Effects of green tea extract on atorvastatin pharmacokinetics in healthy volunteers. Eur J Drug Metab Pharmacokinet. 2020;45(3):351-360. doi:10.1007/s13318-020-00608-6 Additional Reading Guo Y, Zhi F, Chen P, et al. Green tea and the risk of prostate cancer: A systematic review and meta-analysis. Medicine (Baltimore). 2017;96(13):e6426. doi:10.1097/MD.0000000000006426 Ide K, Yamada H, Takuma N, et al. Green tea consumption affects cognitive dysfunction in the elderly: a pilot study. Nutrients. 2014;6(10):4032-42. doi:10.3390/nu6104032 Willems MET, Şahin MA, Cook MD. Matcha green tea drinks enhance fat oxidation during brisk walking in females. Int J Sport Nutr Exerc Metab. 2018:28(5):1-21. doi:10.1123/ijsnem.2017-0237 By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit