How Many Calories are in Matcha? A Detailed Overview of Matcha Nutrition and Health Benefits

What is Matcha?

Matcha is a type of green tea made from the leaves of the Camellia sinensis plant. What makes matcha unique is that the tea leaves are finely ground into a bright green powder.

This allows you to consume the entire leaf and receive a more concentrated source of nutrients. By comparison, regular green tea is made by steeping tea leaves in hot water - then the leaves are discarded.

Matcha has been used for centuries in East Asia, but only recently became popular in the West. Today it's used as an ingredient in everything from lattes to desserts to skincare.

Types of Matcha

Not all matcha is created equal. Matcha is generally divided into two grades based on factors like where it's grown, how it's produced, and how much of the stem is included.

• Ceremonial grade - The highest quality matcha used for Japanese tea ceremonies. Has a more delicate, complex flavor.
• Culinary grade - Lower quality matcha used for cooking and baking. Has a stronger "green" flavor.

The grade impacts the nutrition, taste, color, and price. Ceremonial grade is often triple the price of culinary. For drinking, ceremonial is preferred, while culinary is fine for recipes.

Matcha Nutrition Facts

One of the biggest benefits of matcha is its robust nutritional profile. Since the entire tea leaf is consumed, you get a mega dose of nutrients in each sip or bite.

Let's take a look at the main nutrients found in a typical 1 teaspoon (2 grams) serving of matcha powder:

Calories in Matcha

There are around 3 calories in a serving of matcha powder. Since matcha is typically mixed with water instead of milk and sugar like other teas, it's a diet-friendly drink choice.

Caffeine Content

A serving of matcha provides around 35mg caffeine. This is equal to about 1/3 a cup of coffee. The amino acid L-theanine in matcha helps provide a sustained energy boost and focused calm without the jitters.

Antioxidants

Matcha is packed with antioxidants called catechins, including a potent antioxidant called EGCG. Studies show matcha contains over 100 times more antioxidants than regular brewed green tea!

Vitamins & Minerals

Matcha contains small amounts of vitamins and minerals like:

• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin K
• Potassium
• Calcium

Drinking matcha can help increase your nutrient intake to maintain good health.

Amino Acids

The amino acids in matcha include L-theanine, which promotes relaxation, and L-arginine, which benefits heart health.

Fiber

A serving of matcha powder also provides 1-2 grams of dietary fiber. Fiber helps improve digestive health and makes you feel full.

Health Benefits of Matcha

Thanks to its robust nutritional profile, matcha has been shown to benefit health and wellness in multiple ways.

Weight Loss

Several studies have found that matcha can boost metabolism and burn calories, thanks to caffeine and EGCG. Matcha may also reduce appetite and fat absorption. One study showed those who drank matcha burned 25% more calories than those who drank regular green tea.

Heart Health

Research shows the phytochemicals in matcha support healthy arteries and reduce LDL "bad" cholesterol levels. Matcha may also lower blood pressure and inflammation.

Cancer Prevention

The antioxidants in matcha have been shown to reduce cell damage and lower the risk of developing cancer. Matcha intake has been linked with reduced rates of lung, colorectal, liver, and prostate cancers.

Diabetes Aid

Studies demonstrate matcha can help stabilize blood sugar, lower insulin resistance, and prevent complications in diabetics due to its antioxidant and anti-inflammatory properties.

Brain Health

Drinking matcha has been associated with improved concentration, memory, and reaction time. The amino acid L-theanine also promotes alpha brain waves linked with reduced anxiety and stress.

Skin Health

Applying matcha powder to the skin helps protect against sun damage. The polyphenols have anti-aging benefits and can help reduce acne. You'll find matcha in many skincare products today.

Energy Boost

Thanks to its unique combination of caffeine and L-theanine, matcha provides a calmer, more sustained energy lift than coffee or energy drinks. Many people find matcha gives them increased focus and alertness.

Risks and Side Effects

For most people, moderate matcha intake is quite safe and has minimal side effects. However, there are some considerations:

Caffeine Sensitivity

Those sensitive to caffeine may experience headaches, anxiety, insomnia, diarrhea, and other symptoms from matcha's caffeine content. Start slow if trying matcha for the first time.

Contaminants

Low quality matcha may contain contaminants like lead, aluminum, and pesticides. Stick to reputable organic brands to ensure purity and safety.

Interactions

The caffeine in matcha could interact with certain medications including antibiotics, antidepressants, diabetes medications and more. Check with your doctor about any possible interactions.

Pregnancy and Breastfeeding Safety

High intake of matcha should be avoided in pregnancy and breastfeeding as caffeine can cross the placenta and enter breastmilk. Small amounts are likely safe, but check with your doctor.

How to Buy and Store Matcha

Looking to buy matcha for the first time? Here are some tips for finding quality matcha powder:

Choose Ceremonial Grade

Opt for ceremonial grade matcha for the best flavor and color. Culinary grade has a bitter taste and brownish hue.

Read the Ingredients

Make sure the only ingredient listed is pure organic matcha powder. Avoid blends loaded with sugar, preservatives and other additives.

Buy From Japan

Matcha originated in Japan, so buying authentic matcha powder directly from Japan can help ensure prime quality and freshness.

Check for a Vibrant Green

High quality matcha powder has a vivid green color. Avoid matcha with yellow, brown, or grey undertones as it's likely old or oxidized.

Consider Organic

Organic matcha is free of pesticides and contaminants. Japan has strict regulations regarding organic certification.

For storage, keep matcha in an airtight container away from heat, light, and moisture to preserve freshness and prevent oxidation.

How to Use Matcha

Matcha is very versatile - you can enjoy it in many ways. Here are some of the most popular ways to use matcha powder:

Standard Matcha Tea

The traditional way to enjoy matcha is as a hot tea. Simply mix 1 tsp matcha with 2 oz hot water and whisk until foamy. You can adjust the ratio of matcha to water based on your preferred strength.

Iced Matcha Latte

Make a refreshing iced latte by whisking matcha with milk and ice. Add a natural sweetener if desired. Matcha lattes are popular at coffee shops.

Smoothies

Add a boost to your smoothie by blending in 1 tsp - 1 tbsp of matcha powder. Pair it with fruit, yogurt, juice, and ice for a delicious antioxidant-rich drink.

Baked Goods

Add matcha to cookies, cakes, muffins, breads and more for both flavor and color. Use it in place of flour or add it on top. Just 1/2 to 1 tbsp can make baked goods green.

Sauces and Dressings

Mix matcha into dairy or non-dairy based sauces like pesto or hummus for a flavor and nutrition punch. It also makes salad dressings bright green.

Beauty Products

Many people add matcha powder to face masks, bath soaks, body scrubs, lotions and more to hydrate and soften skin thanks to antioxidants. Or use matcha powder directly on skin.

The Bottom Line

Matcha is loaded with antioxidants, vitamins, minerals and amino acids. Just one serving provides metabolism-boosting caffeine, but also relaxing L-theanine. Potential health benefits include weight loss, heart health, cancer prevention, better skin, and increased brain function.

Enjoy matcha as a tea, latte, smoothie ingredient, or added to recipes. Moderate intake is safe for most people, just be cautious of any caffeine-related side effects or medication interactions.

While matcha does contain a small amount of calories, nutritionists agree the many potential wellness benefits outweigh any minor concerns over calories for most people.

So if you're looking to boost your health and energy levels with whole food sources, matcha is an antioxidant powerhouse worth incorporating into your routine in tasty ways.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.