What Are the Health Benefits of Matcha?

Written by Sarah Gleim
Medically Reviewed by Shruthi N, MD on September 11, 2025
5 min read

Matcha is a powder made of finely ground green tea leaves from the Camellia sinensis plant. Its origins can be traced back to ancient China. Farmers grow the plants in the shade for much of the time, boosting chlorophyll and amino acids, which gives the plants their vibrant green color. 

Matcha uses the entire tea leaf, making it richer in nutrients such as caffeine, theanine, vitamins, and fiber than other types of green tea. You can use matcha powder in tea, lattes, smoothies, and even baked goods.

Matcha is rich in caffeine and amino acids. Like green tea, matcha is high in antioxidants, including catechins, which may help prevent cell damage and lower your risk of certain diseases. Some studies also suggest that the catechins and caffeine found in matcha may offer mild benefits for weight loss and management.

Other matcha benefits

Matcha may also have other benefits, including the following:

Promotes heart health. The compounds in matcha are similar to those in green tea, which have been shown to lower the risk of heart disease, compared to coffee. The catechins in matcha and green tea may lower oxidative stress — an imbalance between free radicals and antioxidants in the body — and prevent inflammation. Catechins are also very good for your heart and could lower your risk of atherosclerosis (the hardening of your arteries), high blood pressure, and heart disease.

May improve brain function. Matcha may provide a temporary boost to your brain. In a small study, participants who ate or drank matcha showed better attention, memory, and response time than those in the control group. But scientists believe this may be due to its caffeine content, so more research is needed to understand how matcha may affect brain function.

May protect your liver. Green tea and matcha may help lower the risk of liver disease. A meta-analysis found that drinking green tea may lower your chances of liver cancer. But some studies show that green tea extracts and supplements may cause liver damage. Instead of supplements, choose pure green teas and high-quality matcha.

Matcha doesn’t have a lot of vitamins and minerals. But its antioxidants and caffeine may boost your brain function and lower your risk of some diseases.

Matcha also has:

  • Catechins (epigallocatechin-3-gallate)
  • Theanine
  • Polyphenols
  • Quercetin, rutin, and chlorophyll (plant pigments)

Matcha nutrients per serving

Half a teaspoon (1 gram) of matcha powder contains:

  • Calories: 3
  • Protein: 1 gram
  • Fat: 0 grams
  • Carbohydrates: 0 grams
  • Fiber: 1 gram
  • Sugar: 0 grams

Matcha portion sizes

Matcha is often used in tea or baked goods. On its own, matcha is low in calories and sugar, but the nutritional information can change depending on how you use it.

Matcha tea is a type of green tea, which has been used for centuries in China and Japan. When you add matcha powder to hot water and blend it with a whisk, it creates a sweet, creamy flavor and texture different from other teas. You can drink it hot or iced, and it may have some health benefits.

May protect against cancer. Catechins in matcha, especially epigallocatechin-3-gallate (EGCG), may protect cells from DNA damage and slow tumor growth. Some studies on animals show that EGCG might prevent some types of cancer, but we need more research to know for sure.

Supports dental health. EGCG in matcha can help slow bacterial growth that causes plaque and cavities. In a lab study, matcha was also found to be better at reducing bad breath than mints, chewing gum, or parsley seed oil. It might also help ease symptoms of gum disease.

May lower inflammation. Antioxidants in green teas, such as matcha, protect your cells against damage from free radicals. This can help lower inflammation and prevent some chronic health conditions, such as heart disease and diabetes.

You can find matcha at most grocery stores, health stores, or online. Once you’ve opened it, the powder will stay fresh for about two months when stored in an airtight container in the freezer or refrigerator.

Grades of matcha

It’s available in three different grades with different flavors and qualities:

  • Cooking-grade matcha is the least expensive grade of matcha, but it’s fine for baking and cooking.
  • Premium-grade matcha is made from tea leaves at the top of the plant, and it’s good for tea.
  • Ceremonial-grade matcha is used for Japanese tea ceremonies and is made of the finest matcha leaves (Opt for this if you want the best flavor and nutrients).

How to make matcha tea

Matcha tea is easy to make, but you don’t just steep a tea bag. You add matcha powder to a cup of hot water and mix it with a bamboo whisk.

Here’s how: 

  1. Boil water and add 8-12 ounces to a mug. 
  2. Add one or two scoops of matcha powder (depending on how strong you like it). 
  3. Use a matcha whisk to blend the powder into the water until the mixture is frothy.
  4. Add honey or sugar for a sweeter flavor.

But tea isn’t the only way to get matcha in your diet. You can add it to just about anything. Here are some other ways to use matcha:

  • Add it to your iced or hot latte.
  • Blend it into a fruit smoothie.
  • Whisk it into a homemade salad dressing.
  • Add it to your morning oatmeal, overnight oats, chia pudding, or yogurt.
  • Sprinkle a few tablespoons on some popcorn.
  • Make a matcha spice blend with garlic powder, pepper, paprika, and sea salt.

Matcha is a powder made of finely ground green tea leaves. Although it originated in ancient China, now people all over the world enjoy matcha tea and matcha-flavored goodies. Matcha is packed with nutrients and offers benefits for your health, too.

Here are a few of the most commonly asked questions about matcha.

Is it OK to drink matcha every day?

Yes, it’s OK to drink matcha every day. It may benefit your gut, brain, and heart health. But it does have caffeine, so folks sensitive to caffeine should start slow.

Is matcha good for your skin?

Yes, some research suggests matcha may be good for your skin. Some researchers have linked matcha’s antioxidant effects to slower skin aging. It may even lessen skin damage from the sun’s UV rays.

Does matcha tea burn belly fat?

We need more research to explore the link between matcha and weight loss. One study found evidence that drinking matcha tea may help manage obesity through the gut-liver axis (the relationship between your gut microbiome and your liver).

Is matcha healthier than green tea?

Both matcha and regular green tea are nutritious and offer health benefits. But because matcha is a more concentrated form of green tea, it has about 137 times more antioxidant catechins than most typical green teas.