According to Japanese food composition tables, pure matcha provides approximately 237 kcal per 100 g of dry product. As 2–3 g of powder is usually used to make a cup, this equates to just around 5–7 kcal. A larger serving, containing 5 g of matcha, provides approximately 12 kcal. The energy value of the powder may vary across different databases and on product labels. Older Japanese tables listed 324 kcal per 100 g.
The calorie content of a matcha latte depends primarily on the type and amount of milk added. For example, 250 ml of 2% fat cow’s milk contains around 125 kcal, whilst the same amount of full-fat milk contains around 150–160 kcal. When 2 g of matcha powder is added, the total energy value of the drink increases by only a few kilocalories. A drink made with unsweetened plant-based milk may have a different energy value, depending on the raw material and the product’s composition.
Matcha is distinctive in that, when drinking it, we consume the whole powdered tea leaves, rather than just the infusion made from them. As a result, it provides caffeine, L-theanine, catechins and small amounts of vitamins and minerals. Although the powder itself has a rich composition, a typical serving is just 2–3 g. Therefore, matcha should be valued primarily for its bioactive compounds, rather than treated as a main source of nutrients.
FAQ – Frequently Asked Questions
Is matcha healthier than ordinary green tea?
Matcha differs from traditional green tea primarily in the way it is consumed. We drink the entire powdered leaves, whereas the leaves are removed from a regular infusion. As a result, matcha may provide different amounts of certain nutrients, but this does not automatically mean it is healthier.
How much caffeine is there in a single serving of matcha?
A serving made from 2 g of powder can provide around 30–90 mg of caffeine. The exact amount depends on the type of tea, growing conditions and the composition of the specific product.
Does matcha contain vitamins and minerals?
Yes. Matcha contains, amongst other things, vitamins K, E and C, folate, as well as potassium, magnesium, calcium, iron and zinc. However, in a typical serving, the amounts of most of these nutrients are small. Vitamin K is particularly noteworthy, with 2 g of powder providing around 58 µg.
Is matcha high in calories?
No. A cup of plain matcha, made with 2–3 g of powder and water, usually provides around 5–7 kcal. A matcha latte can be significantly higher in calories, as its energy content depends mainly on the added milk, sugar and syrups.
Does matcha contain protein and fibre?
Yes, as it is made from whole tea leaves. However, a 2 g serving of powder provides only around 0.35–0.60 g of protein. Matcha is therefore not a significant source of protein in the daily diet. It also contains fibre, mainly insoluble fibre.
What are the benefits of the combination of caffeine and L-theanine in matcha?
Caffeine is known for its stimulating effect and its impact on alertness. L-theanine is an amino acid naturally found in tea, which is also the subject of research. Both compounds are present in matcha, but their proportions vary between products; therefore, one should not assume that every serving will have exactly the same effect.
Does matcha contain antioxidants?
Matcha provides polyphenols, including catechins such as EGCG, as well as carotenoids and other plant compounds. Many of these have demonstrated antioxidant activity in laboratory studies. However, this does not mean that drinking matcha automatically guarantees a specific health benefit.
Who should exercise caution when drinking matcha?
People who are sensitive to caffeine and those taking warfarin should take particular care. Matcha contains vitamin K, and significant changes in its intake may affect the action of this medicine. It is also worth bearing in mind that the polyphenols in tea may reduce the absorption of non-haem iron from meals.
Sources:
- Kika, J., Jakubczyk, K., Ligenza, A., Maciejewska-Markiewicz, D., Szymczykowska, K., & Janda-Milczarek, K. (2024). Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile. Foods (Basel, Switzerland), 13(8), 1167. https://doi.org/10.3390/foods13081167
- Toniolo, C., Patriarca, A., De Vita, D., Santi, L., & Sciubba, F. (2025). A Comparative Multianalytical Approach to the Characterization of Different Grades of Matcha Tea (Camellia sinensis (L.) Kuntze). Plants (Basel, Switzerland), 14(11), 1631. https://doi.org/10.3390/plants14111631
- Sławińska, P., & Raczkowska, E. (2026). Matcha as a Source of Bioactive Compounds: A Review of Health-Promoting Properties and Potential Applications. Nutrients, 18(10), 1613. https://doi.org/10.3390/nu18101613