Key Takeaways
- Green tea is made from the leaves of the Camellia sinensis plant, which are unfermented and unoxidized before being steeped in hot water, yielding a grassy-tasting beverage that is lauded for its antioxidant content.
- Matcha is a type of antioxidant-packed green tea that also comes from the Camellia sinensis plant, but the leaves are ground into a fine powder that is then whisked into hot water to create tea.
- Since matcha is a more concentrated form of green tea, it offers a stronger dose of beneficial compounds and is generally considered to be healthier than green tea, but with more caffeine.
Millions of Americans drink tea on a daily basis—it’s tasty, comforting, and potentially good for you. Green tea is the second most popular type of tea in U.S. households, according to the national census. You can prepare it hot or cold, steep loose tea leaves or teabags, and serve it plain or sweetened. It’s a pretty popular and versatile beverage—you can even use green tea to add flavor to some desserts. But there’s more than one variety of green tea, such as matcha, sencha, jasmine, and more. Here, we compare your average green tea vs matcha powder. The two are similar but not identical in taste, preparation method, antioxidant capacity, and more.
- Maggie Moon, RD, a Los Angeles-based dietitian and author of The MIND Diet: 2nd Edition
What Is Green Tea?
Green tea comes from the Camellia sinensis plant. In fact, other types of tea, such as black and oolong, also come from the same plant, so it’s commonly referred to as the tea plant. But what makes the various tea types different if they all come from the same place? The main differences are whether the leaves are fermented and oxidized, which refers to the amount of air and heat the leaves are exposed to. The degrees of fermentation and oxidation affect the color, flavor, aroma, and strength of the tea, differentiating one type of tea from the others.
7 Healthiest Nuts to Eat, According to Nutrition Experts
Green tea is unfermented and unoxidized. All tea leaves start out green, but oxidation darkens them. Since green tea isn’t oxidized, it retains its green hue—hence the name. And since it’s not fermented, it also tends to taste more bitter than other teas, such as black tea. Once the leaves are plucked, they’re usually steamed, pan-fried, and dried. The dried leaves are sold loosely or in bags or sachets. Steeping them in hot water yields the beverage millions of people know as green tea.
The taste of green tea is often described as earthy or grassy, but it can also have a floweriness or sweetness to it. Many people enjoy the flavor, while others drink it for the purported health benefits. Green tea generally contains more antioxidants than other types of tea, which could be due to the lack of oxidation, researchers suggest. “The antioxidants in green tea have been found to support brain and heart health, while its polyphenols support gut health,” says Maggie Moon, RD, Los Angeles-based dietitian and author of The MIND Diet: 2nd Edition. Green tea, unless decaffeinated, is also a source of caffeine, Moon notes.
Green tea isn’t a significant source of calories and macronutrients, however. According to USDA data, a cup of green tea contains fewer than 3 calories, 29.4 milligrams (mg) of caffeine, and small amounts of minerals, such as manganese.
What Is Matcha?
Matcha is a type of green tea, so it comes from the same plant. “However, it’s grown and processed in a specific way that sets it apart from regular green tea,” Moon says. “The plants are shaded from the sun prior to harvesting to boost color and reduce bitterness, then the tea leaves are de-stemmed, steamed, and ground into a fine powder,” Moon explains. This labor-intensive process means matcha is generally more expensive than green tea.
While green tea is made by steeping the dried leaves in hot water, matcha is made by whisking the powder in hot water. So, when you drink matcha, you’re actually ingesting the finely milled tea leaves rather than an infusion of them. Because of this, matcha has a more intense flavor than green tea. “Matcha also provides a stronger concentration of beneficial compounds, such as antioxidant-rich polyphenols, compared to green tea,” Moon says, aligning with 2020 research.
The nutritional breakdown of matcha can vary depending on the brand and how it’s prepared, but an April 2024 study found that every 100 grams of matcha powder contains about 56 grams of fiber, 17 grams of protein, and 7 grams of fat. A typical serving size of matcha powder is about 1–2 grams per cup, so it’s not a significant source of calories or macronutrients. Other research found that matcha powder contains about 11.3–24.67 mg of caffeine per gram.
Matcha also has cultural significance. It originated in China, but is now mainly consumed in Japan. It’s even used in some Japanese tea ceremonies.
5 Energy-Boosting Drinks—Besides Coffee—to Beat the Afternoon Crash
Is Matcha Healthier Than Green Tea?
Both green tea and matcha provide antioxidants and other beneficial compounds. “Since they come from the same plant, they may also have similar benefits,” Moon says. While there is research on the potential health effects of green tea, much of it is inconclusive. For example, a 2020 meta-analysis found limited evidence that drinking green tea can reduce the risk of certain cancers. Preliminary research has found that matcha may protect against cognitive decline, improve attention, and reduce the viability of breast cancer cells.
Overall, matcha tends to be more concentrated. “Matcha provides a stronger dose of beneficial compounds than green tea, such as amino acids and catechins—the type of polyphenol in tea that conveys its antioxidant, anti-inflammatory, and neuroprotective effects,” Moon explains. “If you want an efficient delivery system of those nutrients, go for matcha.”
In many studies for either green tea or matcha, researchers state that more research is needed to confirm or dispute the findings. For now, Moon says to make your choice based on personal preference. “If you prefer the taste of green tea, sip on a few cups throughout the day,” she suggests.
Does Matcha Have More Caffeine Than Green Tea?
“Yes, matcha generally has more caffeine than green tea,” Moon says. On average, a cup of green tea contains about 29 mg of caffeine. A serving of matcha—about 2 grams—contains up to 49 mg of caffeine. For comparison, this is less caffeine than your average cup of coffee, Moon points out. A cup of coffee contains about 95 mg of caffeine, per USDA data.
The caffeine content in tea can vary, so check the label to monitor your caffeine consumption. Up to 400 mg of caffeine daily is considered safe for most adults, according to the Mayo Clinic.
10 Foods That Are Rich in Flavonoids to Reduce Inflammation, Boost Collagen, and More
If you’re sensitive to caffeine, Moon recommends opting for green tea, which is lower in caffeine. Decaffeinated green teas are also available.
