94
Beverages ยท Tea
Green Tea (Matcha)
94/ 100
Also known as: matcha, green tea, green tea leaf, matcha powder
Matcha is shade-grown green tea leaf stone-ground to a fine powder and consumed whole, delivering concentrated catechins (EGCG), L-theanine and chlorophyll.
Nutrition ยท per ~100 g serving ยท โ ยพ cup
๐ฅ Calories
290/ 2000 kcal day
๐ฅฉProtein30.6 g61% DV
๐Carbs33.4 g12% DV
๐ฅFat5.3 g7% DV
๐ฟFiber38.5 g138% DV
โ 0g net carbs ยท carbs โ fiber
Vitamins
- Vitamin K2900.0 mcg2417% DV
- Vitamin C60.0 mg67% DV
- Vitamin A291.0 mcg32% DV
Minerals
- Iron17.0 mg94% DV
- Manganese1.6 mg70% DV
- Potassium2700.0 mg57% DV
- Zinc6.2 mg56% DV
- Magnesium230.0 mg55% DV
- Calcium420.0 mg32% DV
Other
- Sugars1.0 g
BioactivesEstimated
- Catechins (EGCG)~50 mg
Estimated typical amounts โ derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA SR Legacy (curated 2026-05-18)
Score ยท 94/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories โ the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality โ unsaturated vs saturated, and trans-fat free.
Bioactives14.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best โ gentler on blood sugar.
Top Nutrients
- Vitamin K2417% DV
- Iron94% DV
- Manganese70% DV
- Vitamin C67% DV
- Potassium57% DV
Overview
Green tea (Camellia sinensis) is the most-studied longevity beverage. Because matcha is the whole powdered leaf rather than an infusion, it provides far higher EGCG, L-theanine and micronutrient density than brewed tea, with evidence for cardiometabolic and cognitive benefit.
Health Benefits (2)
- Reduced cardiovascular and all-cause mortalitystrongCatechins improve lipid profile and endothelial function and reduce LDL oxidation; large cohorts link green-tea intake to lower mortality
- Improved attention with reduced jittermoderateL-theanine modulates alpha brain-wave activity and buffers caffeine's stimulatory effect
Food Pairings
- ยทlemon
- ยทginger
- ยทunsweetened latte
Practical Tips
- ยทSteep brewed green tea at or below 80C to preserve catechins; for matcha, whisk ~1-2 g into hot (not boiling) water.
- ยทLemon stabilises EGCG.
Optimal Timing
๐
anytime
Best with food
Morning or early afternoon; avoid late evening due to caffeine.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCommon questions
What people ask about green tea (matcha)
What is green tea (matcha)?
Green Tea (Matcha) is classified as a tea (beverages). Matcha is shade-grown green tea leaf stone-ground to a fine powder and consumed whole, delivering concentrated catechins (EGCG), L-theanine and chlorophyll.
Is green tea (matcha) healthy?
Green Tea (Matcha) scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is green tea (matcha) high in protein?
Yes โ it's a high-protein food. A 100 g serving provides about 30.6 g of protein (~61% of the 50 g daily value).
Is green tea (matcha) high in fiber?
Yes โ it's a high-fiber food. A 100 g serving provides about 38.5 g of fiber (~138% of the 28 g daily value).
What vitamins and minerals are in green tea (matcha)?
In a 100 g serving, green tea (matcha) is highest in Vitamin K (~2417% DV), Iron (~94% DV), Manganese (~70% DV), Vitamin C (~67% DV), Potassium (~57% DV).
Is green tea (matcha) keto-friendly?
Yes โ it fits comfortably in most keto plans. A 100 g serving has about 0 g of net carbs (33.4 g total minus 38.5 g fiber).
How much green tea (matcha) should I eat?
A typical serving is around 100 g (~290 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target โ most adults benefit from rotating green tea (matcha) alongside several other beverages sources.
What pairs well with green tea (matcha)?
Green Tea (Matcha) pairs nicely with: lemon; ginger; unsweetened latte.
Related supplements
Supplements that mirror Green Tea (Matcha)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients green tea (matcha) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Green Tea (Matcha)
These are the nutrients green tea (matcha)contributes meaningfully toward (โฅ10% DV per 100ย g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.