Calories in Matcha Green Tea: Nutritional facts for Matcha Green Tea Types

The matcha green tea nutrition facts indicate that this beverage is an exceptionally nutrient-dense drink with a negligible caloric impact when consumed as a water-based infusion. While the raw powder contains various macronutrients, the prepared tea remains a low-calorie option that supports metabolic health and provides a concentrated dose of antioxidants. A list of the key nutrition facts for raw matcha powder per 100 g (3.5 oz) is shown below.

• Antioxidants and Vitamins: Matcha is a potent source of epigallocatechin gallate (EGCG) and Vitamin C, providing 175 mg (194% DV) per 100 g (3.5 oz) of powder. It also contains 420% of the Daily Value (DV) for Vitamin A and 2,900 mcg of Vitamin K (2,417% DV).
• Minerals: A 100 g (3.5 oz) serving of the powder provides 2,660 mg of Potassium (57% DV), 230 mg of Magnesium (55% DV), and 17 mg of Iron (94% DV). It also delivers 420 mg of Calcium (32% DV) and 2.3 mg of Zinc (21% DV).
• Energy and Calories: Raw matcha powder contains 322 calories per 100 g (3.5 oz). A prepared 236 g (8 oz) cup of unsweetened tea provides only 6 calories and contains no added sugar.
• Fiber and Protein: The powder provides 31.7 g of dietary fiber (113% DV) and 30.6 g of protein per 100 g (3.5 oz).
• Carbohydrates and Fat: Matcha contains 38.5 g of total carbohydrates and 5.3 g of total fat per 100 g (3.5 oz) serving of raw powder.

The calorie content of matcha green tea is minimal, ranging from 6 to 15 calories per serving when prepared traditionally with water. A standard 236 g (8 oz) cup prepared with 2 g of powder contains 6 calories. These calories are derived from the natural protein, fiber, and trace lipids found within the ground tea leaves that remain suspended in the water.

However, the energy density changes significantly when the tea is used as a base for commercial beverages. Adding milk, honey, or cane sugar increases the calorie count to 120 calories or more, as seen in the Starbucks Matcha Lemonade. In its pure form, the natural compounds in the tea provide negligible energy, making it an ideal choice for low-calorie diets.

Matcha green tea has slightly fewer calories per serving than pure matcha because the term "matcha green tea" typically refers to the prepared liquid beverage, whereas "matcha" often refers to the concentrated raw powder. A 236 g (8 oz) serving of the prepared tea provides only 6 calories because the 2 g of powder is diluted in a large volume of water. In contrast, 100 g (3.5 oz) of pure matcha powder provides 322 calories, making it much more energy-dense.

The preparation style is the primary driver of these caloric differences. Using pure matcha powder as an ingredient in recipes like energy bars or thick smoothies increases the calorie intake because the consumer is ingesting a larger mass of the leaf. Drinking the tea as an infusion ensures that the serving size remains low in calories while still delivering the same antioxidant benefits found in the raw powder.

One hundred grams (3.5 oz) of raw matcha green tea powder contains 322 calories. One hundred grams (3.5 oz) of a prepared unsweetened matcha green tea beverage contains 3 calories.

One kilogram (1,000g or 35.3 oz) of raw matcha green tea powder contains 3,220 calories. One kilogram (1,000g or 35.3 oz) of a prepared unsweetened matcha green tea beverage contains 30 calories.

One 473g (16 oz) Starbucks Grande Matcha Lemonade contains 120 calories. One 500g (16.9 oz) bottle of Ito En Oi Ocha Matcha Green Tea contains 0 calories. One 473g (16 oz) Peet’s Coffee Iced Matcha Tea contains 12 calories. One 236g (8 oz) serving of Arizona Green Tea with Matcha contains 70 calories. One single-serve stick of Liquid I.V. Hydration Multiplier + Matcha weighing 16g contains 50 calories.

Matcha Green Tea provides some health benefits like preventing oxidative stress and enhancing cognitive performance due to its high concentration of polyphenols and amino acids. This beverage, frequently called "emerald tea," "stone-ground green tea," "the green elixir," or "powdered jade," is a staple in wellness-focused diets. A list of the health benefits of Matcha Green Tea are shown below.

• Provides a Concentrated Source of Antioxidants: The catechins in the tea help neutralize free radicals that damage cells. A study by Weiss and Anderton (2003), "Determination of catechins in matcha green tea by micellar electrokinetic chromatography," found that the concentration of EGCG is 137 times higher than in regular steeped tea.
• Enhances Mental Focus and Attention: The combination of L-theanine and caffeine creates a state of calm alertness. 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 significant improvements in cognitive tasks measuring information processing.
• Supports Heart Health: Regular consumption assists in reducing LDL cholesterol and triglycerides. 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," indicated a reduced risk of death from cardiovascular disease among high consumers.
• Increases Fat Oxidation During Exercise: The polyphenols stimulate metabolism and the burning of fat. Research by Venables et al. (2008), "Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans," found that ingestion increased fat oxidation rates by 17%.
• Protects Liver Function: Antioxidants reduce liver enzymes associated with damage. Research by Kuriyama et al. (2006) also suggests protection against chronic liver disease through consistent green tea intake.
• Supplies High Levels of Vitamin K: A 100g (3.5oz) serving of powder provides 2,900mcg (2,417% DV) which is vital for blood clotting.
• Boosts Immune System Support: Vitamin C levels of 175mg per 100g (194% DV) support white blood cell production.

Matcha Green Tea has been known to cause some unwanted effects like sleep disturbances and mineral deficiencies due to its caffeine content and nutrient-binding tannins. This tea, also referred to by nicknames like "powdered power" or "liquid meditation," can be problematic if consumed excessively. A list of the downsides of Matcha Green Tea are shown below.

• Triggers Jitteriness and Insomnia: High doses of caffeine disrupt sleep cycles and heart rate. A study by Cappelletti et al. (2015), "Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?" notes that excessive intake leads to anxiety and tremors.
• Impairs Iron Absorption: Tannins bind to non-heme iron, preventing its uptake in the gut. Research by Zijp et al. (2000), "Effect of tea and other dietary factors on iron absorption," found that tea can reduce iron absorption by 60%.
• Risk of Heavy Metal Contamination: Tea plants absorb lead and aluminum from the soil which concentrate in the whole leaves consumed in powdered form.

Yes, Matcha Green Tea is good for you because it delivers a concentrated dose of catechins and 194% of the DV for Vitamin C in every 100g (3.5oz) of raw powder. Healthy individuals should consume 1 to 2 cups of unsweetened matcha per day, prepared with 2g to 4g (1 to 2 tsp) of powder, to gain cognitive and cardiovascular benefits. The major benefits include the stabilization of free radicals and the promotion of a sustained energy boost without the crash found in coffee. It is an ideal addition to a balanced diet for those seeking a high-antioxidant beverage with minimal calories.

The calories in Matcha Green Tea change based on the dilution of the powder and the addition of sugar-based sweeteners. Raw Matcha Green Tea powder contains 322 calories per 100g (3.5oz), but a standard unsweetened prepared beverage contains only 3 calories per 100g (3.5oz) because the powder is diluted in water. When prepared as a Matcha Lemonade, the energy density increases to 27 calories per 100g (3.5oz) due to the inclusion of liquid cane sugar. Blended Matcha Green Tea smoothies represent the highest caloric shift for a drink, reaching 55 calories per 100g (3.5oz) because they incorporate high-sugar fruit bases and frozen sorbet. Commercial bottled versions with honey provide 30 calories per 100g (3.5oz), which is ten times the energy of the traditional water-based preparation.

The origin of matcha green tea is traced back to Tang Dynasty China, where tea leaves were steamed and formed into bricks for easy transport and storage. During this era, the tea was prepared by roasting and pulverizing the leaves before whisking the resulting powder in hot water with a touch of salt. In the 12th century, the Japanese Zen Buddhist monk Eisai traveled to China and returned with tea seeds and the specific methods for preparing powdered green tea, which he believed enhanced meditation and health.

While the practice of consuming powdered tea eventually declined in China, it was embraced and refined in Japan, particularly in the regions of Kyoto and Uji. The Japanese formalized the preparation into the highly ritualized tea ceremony known as Chanoyu, which emphasizes harmony, respect, purity, and tranquility. The unique cultivation technique involving shading the tea plants for several weeks before harvest was developed in Japan to increase chlorophyll and L-theanine levels. In the modern era, matcha green tea has transitioned from a ceremonial beverage to a global culinary ingredient used in diverse applications across the food service industry.