Matcha is a type of green tea that comes from the Camellia sinensis tea plant, the same plant used to make green tea, black tea and white tea. However, unlike traditional tea, where the leaves are steeped in water and then removed, matcha uses the entire leaf.

Matcha is a powder made by grinding specially grown green tea leaves into a fine texture. Because you're consuming the whole leaf rather than an infusion made from the leaves, matcha contains more of the nutrients and plant compounds naturally found in tea.

Known for its vibrant green color and smooth, earthy flavor, matcha offers a unique tea-drinking experience. Whether enjoyed on its own or as a latte, green tea matcha has become a go-to choice for many tea drinkers.

What Are the Health Benefits of Matcha?

Many of the health benefits of matcha come from its high concentration of plant compounds called antioxidants. One important antioxidant is a catechin in matcha called epigallocatechin gallate (EGCG), which helps protect cells from damage caused by everyday wear and tear.

“Matcha is higher in antioxidants than other teas because the entire leaf is used in processing,” says Amy Colbert, MS, RDN, LDN, a registered dietitian at Northwestern Medicine. “Research suggests these antioxidants have anti-inflammatory properties that may protect your health.”

Although more research is needed, antioxidants in matcha may help:

• Support heart health
• Promote healthy blood pressure
• Reduce the risk of cancer, diabetes and inflammation
• Support brain health and cognitive function
• Protect against cell damage linked to chronic disease
• Support metabolism, which affects how the body uses energy

How Does Matcha Affect Energy and Focus?

Many people turn to matcha as an alternative to coffee because it can provide energy without the same level of jitters or energy crashes.

While matcha contains more caffeine than traditional green tea — about 60 to 70 milligrams (mg) per 8-ounce serving compared with 20 to 50 mg in green tea — it contains less caffeine than coffee, which has about 95 mg per cup.

Matcha also contains an amino acid called L-theanine, which works differently than caffeine alone.

“L-theanine and caffeine combined may have a positive effect on alertness and cognitive performance,” says Colbert.

Instead of causing a quick spike in alertness followed by an energy crash, matcha may provide a more gradual boost in energy and concentration.

Risks and Side Effects

Matcha can be part of a healthy diet, but moderation is important.

Like other caffeinated beverages, matcha may cause side effects in some people, especially when consumed in large amounts.

“Drinking too much caffeine may cause sleep disruptions, anxiety and gastrointestinal distress,” says Colbert. “Caffeinated beverages may also need to be limited or avoided for people with heart conditions. Check with your doctor about the amount of caffeine that is safe for you.”

Because matcha comes from the tea plant, it may also contain trace amounts of substances absorbed from the soil. Choosing a high-quality product from a reputable source can help minimize this risk.

Colbert also notes that naturally occurring compounds in matcha called tannins can reduce iron absorption from plant-based foods. If you're concerned about your iron levels, it may be helpful to drink matcha between meals rather than with a meal.

How Much Matcha Is Safe To Drink?

Most people can safely drink matcha in moderation as part of a balanced diet.

While there is no specific recommendation for the ideal amount of matcha, most adults can enjoy one to two servings per day. This allows you to experience its potential benefits while staying within recommended daily caffeine limits.

“It is generally safe for most healthy adults to consume up to 400 mg of caffeine per day,” says Colbert. “As little as one cup per day of matcha tea may provide some benefits.”

If you are sensitive to caffeine, pregnant or have certain health conditions, talk with your doctor before adding matcha to your routine.

What To Look For When Buying Matcha

Not all matcha is created equal. The quality, flavor and nutritional value can vary depending on how the tea is grown, harvested and processed.

When shopping for matcha, look for these signs of quality:

• Ceremonial grade matcha: If you plan to drink matcha on its own, ceremonial grade matcha is typically the best choice. It generally has a smoother texture, a milder flavor and a less bitter taste. “Ceremonial grade matcha is often more expensive, meant to be enjoyed on its own, and is higher quality and smoother in taste,” says Colbert.
• A bright, vibrant green color: The bright green appearance is a sign of freshness. “Matcha should be a bright green. Avoid if it has hints of yellow or brown, which may indicate lower quality or older tea,” says Colbert. “It should also have a fresh aroma, umami or brothy taste and a frothy, creamy consistency once whisked.”
• A fine texture: High-quality matcha should feel silky and blend easily. “Choose matcha tea that comes from the growing regions Uji (Kyoto) and Nishio (Aichi) in Japan and is labeled with the term ‘first-harvest,’” says Colbert.

It's also important to read ingredient labels carefully. Pure matcha should contain only green tea leaves. Some products marketed as matcha may contain added sweeteners, fillers or artificial colorings.

While matcha is commonly used in smoothies and baked goods, some products made with matcha can be high in sugar and calories.

“Matcha is being used as a trendy flavor in high-sugar, ultra-processed foods, such as cheesecake and some drinks,” says Colbert. “Some companies are even using ‘fake matcha,’ which can include lower-grade tea leaves, fillers and dyes. On the label, it may be listed as ‘green tea powder,’ ‘matcha blend’ or ‘matcha drink mix.’ Limit your intake of these products and enjoy matcha tea prepared at home instead.”

How To Prepare Matcha

Matcha has been enjoyed for centuries in the Japanese tea ceremony, where the powder is carefully whisked with hot water as part of a mindful ritual. Today, matcha is incorporated into a variety of recipes.

Below are two recipes that include matcha — one traditional preparation and one healthy breakfast or snack option.

Cup of matcha

Ingredients

• 1/4 to 2 teaspoons of matcha powder
• 8 ounces of hot water or steamed milk like almond milk
• Optional: Drizzle of honey or pure maple syrup and sprinkle of cinnamon

Instructions

1. Add 2 ounces of hot water or steamed milk to a cup.
2. Whisk in matcha powder.
3. Add the remaining 6 ounces of hot water or milk.
4. Whisk until smooth and add honey, maple syrup or cinnamon, if desired.

Banana matcha smoothie

Ingredients

• 1 teaspoon matcha powder
• 1/2 cup skim milk or dairy-free substitute
• 1 cup packed baby spinach leaves
• 1 ripe frozen banana
• 1 cup Greek yogurt (or dairy-free yogurt)
• 1 cup ice cubes
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Instructions

1. Add all ingredients to a blender and mix on high speed until smooth and creamy.

A Simple Addition to Your Routine

While research continues to explore its potential benefits, matcha can be a flavorful alternative to other caffeinated beverages and a simple way to add variety to your daily routine.

“Enjoying a cup of matcha can serve as a peaceful ritual, allowing time for mindfulness and reflection,” says Colbert. “Matcha is also a fun, colorful choice for hydration.”

Whether you enjoy it for its taste, its versatility or the quiet moment it creates in your day, matcha can be a simple addition to an overall healthy lifestyle.