Matcha: A Bright Green Tea That Packs a Healthy Punch

Matcha transformed seemingly overnight into a social media darling, bringing a shareworthy splash of color to everything from lattes and smoothies to cakes and ice cream.

But this finely ground green tea powder is more than just eye candy.

“Matcha packs a pretty fierce nutritional punch,” says registered dietitian Julia Zumpano, RD, LD.

What is matcha?

Matcha is a type of green tea made by grinding specially grown green tea leaves into a fine powder. Matcha has a vibrant green color, smooth texture and earthy, savory flavor.

Matcha comes from the leaves of the Camellia sinensis tea plant. That’s not to be confused with blue matcha, which isn’t technically a tea. Blue matcha is a powder made from the leaves of the butterfly pea plant.

Is matcha good for you?

Like other forms of green tea, matcha is rich in several compounds that have been linked to a variety of health benefits. But the way matcha powder is made gives it a leg up on your typical cup of tea.

“Unlike traditional tea, where you steep the leaves and throw them away, matcha uses the entire leaf,” Zumpano explains. “That means you get a higher concentration of many of the nutrients naturally found in the plant.”

Let’s take a look at some of matcha’s perks.

Fight chronic disease

One of matcha’s biggest claims to fame is its antioxidant content.

Antioxidants help protect your cells from damage caused by unstable molecules called free radicals, which can cause inflammation. Over time, a healthy lifestyle, including a diet rich in antioxidants, can help keep inflammation in check and lower your risk of chronic disease.

Support heart health

Polyphenols are a type of antioxidant that’s abundant in matcha. Research has linked these plant compounds to better cardiovascular health.

“Polyphenols have been connected to healthier blood vessels and improved metabolism while lowering inflammation,” Zumpano says. “A diet rich in polyphenols can be an important piece of an overall heart-healthy lifestyle.”

You’ll also find polyphenols in a range of plant-based foods — from apples and broccoli to olive oil and whole grains.

Improve focus and alertness

Matcha naturally contains both caffeine and the amino acid L-theanine.

That combination is unique. More research is needed on the benefits of L-theanine, but some reports suggest it can help promote calmness and focus. But caffeine, as we well know, increases alertness.

“Together, those properties may help you feel more awake without the jittery feeling you can get from a cup of coffee, an energy drink or other forms of caffeine,” Zumpano notes.

Boost brain health

Research also suggests that the antioxidants and plant compounds in green tea may also support your brain health and memory.

More research is still needed to understand exactly how much matcha contributes to those benefits, but it’s one reason researchers continue studying green tea.

Is it healthy to drink matcha every day?

For most healthy adults, enjoying matcha daily can be part of a healthy diet. But moderation matters.

For starters, matcha naturally contains caffeine — roughly as much as you’d find in a shot of espresso, depending on how it’s prepared. That’s much more than many other green or black teas.

“Because L-theanine may soften some of caffeine’s stimulating effects, you may not realize just how much caffeine you’re consuming,” Zumpano points out.

Also, pay attention to what else is in your matcha drink or treat. Matcha lattes, blended drinks and baked goods often contain high amounts of sugar. Some matcha drinks at your local coffee shop may have 20 to nearly 50 grams of sugar.

To put that in context: The American Heart Association recommends no more than 25 grams of sugar per day for women, or 36 grams for men.

One other tip: Dairy can lower some of matcha’s antioxidant activity. For the best benefit, mix your matcha with water or a plant-based milk.

Final thoughts

Matcha can be a healthy addition to your routine, especially if you’re looking for another way to enjoy the benefits of green tea. Just remember to read nutrition labels and consider matcha as just one part of an overall healthy eating pattern — not as a cure-all in a cup.

“While no single food can prevent disease or replace an overall healthy diet, matcha’s nutritional profile makes it a good addition to help support your health,” Zumpano says. “Just pay attention to what’s actually in it and how much you’re having.”