Calories in Matcha: Nutritional facts for Matcha Types

The matcha nutrition facts demonstrate that this powder is a nutrient-dense powerhouse compared to standard tea. Because the entire leaf is consumed, the raw powder provides a concentrated profile of amino acids, antioxidants, and essential minerals that support metabolic and cognitive health. A list of the key nutrition facts for raw matcha per 100 g (3.5 oz) is shown below.

• Energy and Calories: A 100 g (3.5 oz) serving of raw matcha powder provides 322 calories. A standard 2 g (1 tsp) serving provides 6 calories.
• Carbohydrates and Fiber: The powder contains 38.5 g of total carbohydrates and 31.7 g of dietary fiber per 100 g (3.5 oz). This fiber content fulfills 113% of the Daily Value (DV).
• Protein and Fat: Matcha provides 30.6 g of protein and 5.3 g of total fat per 100 g (3.5 oz) serving. It contains 0 g of cholesterol.
• Vitamins: It is an exceptional source of Vitamin A, providing 420% of the DV, and contains 175 mg of Vitamin C (194% DV) and 2,900 mcg of Vitamin K (2,417% DV).
• Minerals: A 100 g (3.5 oz) serving provides 2,660 mg of Potassium (57% DV), 420 mg of Calcium (32% DV), and 17 mg of Iron (94% DV). It also delivers 230 mg of Magnesium (55% DV) and 2.3 mg of Zinc (21% DV).

One teaspoon of pure ceremonial matcha powder, weighing 2 g, contains 6 calories. The total calorie count for a prepared cup of matcha ranges from 6 calories when mixed only with hot water to 414 calories when prepared as a commercial milk tea with added syrups and dairy. The preparation method significantly influences the energy density of the beverage, as the addition of whole milk, cane sugar, or whipped cream transforms the low-calorie powder into a high-energy drink. A medium 473 g (16 oz) Matcha Green Tea Blast Smoothie from Jamba Juice contains 260 calories due to the inclusion of frozen yogurt and sorbet.

Pure matcha powder contains 322 calories per 100 g (3.5 oz), whereas standard brewed green tea contains 1 calorie per 100 g (3.5 oz). The primary difference exists because matcha involves consuming the entire ground leaf in suspension, while standard green tea involves steeping the leaves and discarding the solid matter. A 236 g (8 oz) cup of prepared matcha green tea served in the traditional style with water contains 6 calories, which is three times the energy found in a 2 calorie cup of steeped green tea. Differences in preparation and dilution ensure that matcha always provides more calories and a higher concentration of fiber and protein than its steeped counterpart.

One hundred grams (3.5 oz) of raw matcha powder contains 322 calories.

One kilogram (1,000g or 35.3 oz) of raw matcha powder contains 3,220 calories.

One medium 473g (16 oz) Starbucks Grande Matcha Latte contains 220 calories. One medium 473g (16 oz) Matcha Milk Tea from Kung Fu Tea contains 414 calories. One medium 473g (16 oz) Matcha Green Tea Blast Smoothie from Jamba Juice contains 260 calories. One large 710g (24 oz) Matcha Tea Latte with 50% sugar from Gong Cha contains 230 calories. One standard ceremonial serving prepared with 2g (1 tsp) of matcha powder and water contains 6 calories.

Matcha provides some health benefits like protecting against chronic disease and enhancing mental alertness due to its high concentration of epigallocatechin gallate (EGCG) and L-theanine. This ground powder, frequently called "stone-ground green tea," "macha," or "fine tea powder," is a nutritional powerhouse. A list of the health benefits of matcha are shown below.

• Provides High Levels of Antioxidants: Matcha contains a class of antioxidants called catechins which help stabilize harmful free radicals. A study by Weiss and Anderton (2003), "Determination of catechins in matcha green tea by micellar electrokinetic chromatography," found that the concentration of EGCG in matcha is 137 times greater than the amount available from regular China Green Tips tea.
• Enhances Brain Function: The combination of caffeine and L-theanine improves attention, memory, and reaction time. Research by Dietz et al. (2017), "An intervention study on the effect of matcha tea, in alternative forms of consumption, on cognitive performance and mood," demonstrated that matcha consumption led to improvements in tasks measuring information processing.
• Promotes Heart Health: Regular consumption of the whole leaf powder helps lower LDL cholesterol and triglycerides. A study by Zheng et al. (2011), "Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials," indicated that green tea significantly reduced total cholesterol concentrations.
• Assists in Weight Management: The catechins in the tea increase the rate of fat oxidation and boost metabolic energy expenditure. Research by Hursel et al. (2009), "The effects of green tea on weight loss and weight maintenance: a meta-analysis," found that green tea significantly decreased body weight and helped maintain weight loss.
• Protects Liver Integrity: High antioxidant content assists in reducing liver enzymes associated with damage. A study by Kuriyama et al. (2006), "Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study," suggests that green tea consumption is associated with a reduced risk of liver disease.
• Boosts Immune System Support: A 100g (3.5 oz) serving provides 175mg of Vitamin C, fulfilling 194% of the DV.
• Strengthens Bone Density: The presence of fluoride and polyphenols helps maintain mineral density in the skeletal system.
• Improves Skin Health: Anti-inflammatory properties in the powder reduce redness and protect against ultraviolet radiation damage.

• Matcha has been known to cause some unwanted effects like sleep disturbances and digestive irritation due to its high caffeine content and concentrated tannins. A list of the downsides of matcha are shown below.
• Triggers Anxiety and Insomnia: Excessive intake of caffeine leads to heart palpitations and interrupted sleep cycles. A study by Cappelletti et al. (2015), "Caffeine: Cognitive and
• Physical Performance Enhancer or Psychoactive Drug?" notes that high doses of caffeine can induce symptoms of jitteriness.
• Risk of Heavy Metal Exposure: Because the entire leaf is consumed, there is a higher risk of ingesting lead or aluminum absorbed from the soil.
• Inhibits Iron Absorption: Tannins in green tea bind to non-heme iron, preventing effective absorption during meals. Research by Zijp et al. (2000), "Effect of tea and other dietary factors on iron absorption," found that tea consumption can reduce iron absorption by up to 60%.
• Causes Gastrointestinal Upset: Consuming concentrated matcha on an empty stomach can stimulate excess stomach acid, leading to nausea.

Yes, matcha is good for you because it delivers a concentrated dose of antioxidants and 194% of the DV for Vitamin C in every 100g (3.5 oz) serving. Healthy individuals should consume between 2g (1 tsp) and 4g (2 tsp) of pure matcha powder per day to gain metabolic and cognitive benefits without experiencing caffeine-related jitters. The major benefits include the stabilization of free radicals through EGCG and the promotion of calm focus via L-theanine. It is an ideal addition to a balanced diet for those seeking a nutrient-dense alternative to coffee or traditional steeped tea.

The calories in matcha change based on the addition of sugar-based sweeteners and fat-heavy dairy products. Pure ceremonial and culinary matcha powders contain 322 calories per 100g (3.5 oz), but when these are converted into a sweetened Matcha Mix, the calorie count rises to 357 per 100g (3.5 oz) due to the displacement of tea with carbohydrates. The most significant caloric change occurs in prepared beverages like the Matcha Milk Tea from Kung Fu Tea, which reaches 414 calories per 473g (16 oz) serving because of added syrups and milk fats. Conversely, a traditional serving of matcha prepared only with 2g (1 tsp) of powder and water contains 6 calories as water contributes no energy to the drink. Ready-to-drink matcha smoothies like the Jamba Juice Matcha Green Tea Blast contain 260 calories per 473g (16 oz) serving because they incorporate frozen yogurt and fruit-based sorbet.

The origin of matcha is traced back to the Tang Dynasty in China, which spanned from the 7th to the 10th centuries, where tea leaves were steamed and formed into bricks for storage and trade. During this period, the tea was prepared by roasting and pulverizing the leaves, then whisking the resulting powder in hot water with salt. In the 12th century, the Japanese Buddhist monk Eisai traveled to China and returned with tea seeds and the specific Zen Buddhist methods of preparing powdered green tea. While the practice of drinking powdered tea eventually faded in China, it flourished in Japan, particularly within the Uji region of Kyoto.

By the 16th century, the Japanese tea ceremony, known as Chanoyu, was formalized by Sen no Rikyu, cementing matcha as a spiritual and cultural staple. The unique cultivation process involves shading the tea plants for several weeks before harvest to increase chlorophyll and amino acid levels, followed by stone-grinding the dried leaves into a fine powder. In the 21st century, matcha transitioned from a traditional ceremonial beverage to a global culinary phenomenon. Its consumption expanded into the United States and Europe as a "superfood," leading to its integration into lattes, smoothies, and a wide array of savory and sweet dishes in the international food service industry.