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COFFEE, CONSIDER YOUR days numbered: Vibrant green and packed with health benefits, matcha is coming for your morning mug. But does matcha have as much caffeine as coffee? More or less, yes. A cup of this green tea has about the same amount of caffeine as a shot of espresso, plus a whole host of good-for-you perks. Studies show that matcha can improve brain function, fight off infection, boost energy without the caffeine crash, and even give you better skin. Furthermore, those prone to heartburn may find relief in matcha (or any tea, for that matter), which has less acidity than coffee.
Meet the experts: Asako Miyashita, RDN, is a nutritionist based in New York and a nutrition educator with 2nd.MD. Jenna Gorham, RD, is the founder of The RD Link, which connects health food companies with nutrition experts.
What is matcha?
Matcha is a type of green tea, but it’s not the loose-leaf kind that you steep in hot water. Rather, it’s a powder made from young tea leaves of the Camellia sinensis plant (the same plant that black and oolong tea come from). When you drink matcha, you are actually consuming finely ground leaves whisked into water. As a result, the benefits you get from sipping matcha are much more amplified than from steeped green tea. These benefits might convince you to switch from your daily cup of joe to a matcha latte. Ahead, our editors and experts explain the many health benefits of matcha and the best ways to make it at home.
1. It's loaded with antioxidants and vitamins.
Green tea contains a type of antioxidant called catechins, as well as another group called polyphenols. “Matcha powder offers a megadose of these powerful antioxidants, which can help reduce cell damage and prevent chronic disease,” explains nutritionist Jenna Gorham, RD, and founder of The RD Link.
Matcha also contains a variety of vitamins, including vitamin A, B, C, E, and K, says Asako Miyashita, RDN.
2. It might boost your skin's glow.
Miyashita recommends trying matcha instead of coffee for a week if you have skin concerns. The vitamin C in matcha stimulates collagen production when ingested, according to a 2020 study published in the journal Foods. And vitamin B can help your skin to balance its oil production and reduce inflammation.
3. You'll get more energy than you would from other teas.
Matcha powder has about three times the amount of caffeine as alternative types of brewed teas, says Gorham. Black tea has 48 mg of caffeine per cup. That’s about the same energy benefit—or slightly less than—a cup of coffee, which has around 96 mg of caffeine per cup (given that different coffees have varying levels of caffeine).
4. You won't feel as jittery as you might from a cup of joe.
“Matcha powder contains L-theanine, an amino acid that has been shown to reduce stress,” Gorham says. Drinking a beverage containing L-theanine (such as green tea) can be effective in reducing stress and promoting relaxation.
“L-theanine can help you avoid the crash you might get after drinking coffee,” according to Miyashita. “It can also curb other caffeine side effects, like nervousness or jitters.”
5. It could help ward off cancer.
While there's no specific research proving the anti-cancer benefits of matcha powder itself, scientists have been reviewing green tea as a category for years. One study from 2018 found that matcha green tea can inhibit the propagation of breast cancer stem cells as well as ovarian, lung, cervical, prostate, and pancreatic cancer.
6. It may promote healthier cholesterol levels.
Science hasn't exactly concluded why, but a 2020 study suggests that consuming the EGCG in green tea regularly can result in a significant reduction in LDL cholesterol (commonly known as the "bad" cholesterol). LDL cholesterol leads to a buildup of fatty acids in the arteries, which some experts say increases your risk for heart attack and stroke.
7. It may protect your brain.
Drinking matcha every day may help slow cognitive decline, according to a 2024 study published in the PLOS One journal. The study suggests that regular consumption of matcha could improve emotional perception and sleep quality in older adults with mild cognitive decline. Incorporating matcha into your daily routine may offer an easy way to enhance cognitive abilities and prevent dementia.
8. It may help fight off infections.
While research is still in the beginning stages, a 2021 cell study found a standard dose of matcha may be able to kill off Streptococcus pneumoniae, bacteria that can cause pneumonia. Again, the researchers attribute this benefit to the mighty antioxidants, catechins, found in matcha and green tea.
What does matcha taste like?
Matcha powder has an earthy, almost grassy taste with subtle notes of umami and sweetness. If you’ve never tasted it before, it can be intense on its own, so it's often whisked with milk or a non-dairy alternative, like almond or oat milk. Because of the added calories from the milk, the drink tends to be as satiating as your average espresso-based latte. But note that “some coffee shops and restaurants might use a mix that has sugar and/or powdered milk to balance out the earthy flavor, which makes it less healthy than straight-up matcha powder,” says Gorham.
Ask your barista if they use actual matcha powder or a pre-made mix and if the latter, ask what’s in it. “Non-dairy milks might be sweetened too, so just be conscious of how much sugar you're consuming, as that can overpower its benefits,” Gorham adds.
How can you make matcha at home?
You don't have to go to your nearest coffee shop to get matcha. In fact, you can make a version at home with minimal kitchen gadgets. Ceremonial-grade matcha is recommended for drinks and lattes, while culinary-grade matcha is reserved for baking and other cooking uses.
“Traditionally, Japanese people use a bamboo whisk and ladle to make matcha tea. If you don't have it, you can use a spoon,” Miyashita says. Here's how:
- Heat 2 or 3 oz. of water to 175°F. If you don't have a thermometer handy, you can eyeball it by checking on the size of the bubbles. Look for medium rising bubbles—a string of bubbles is too hot.
2. Place 1/2 to 1 teaspoon of matcha into a cup and add a splash of hot (not boiling) water.
3. Mix thoroughly with a spoon or handheld milk frother to remove lumps of matcha. If you have a bamboo whisk, whisk the matcha until frothy—about 30 seconds. Now that you have your concentrated matcha, you can either fill the glass up the rest of the way with water or milk.
