Nutrition per ~100 g · ¾ cup
290kcal
Protein30.6 g
Carbs33.4 g
Fat5.3 g
Fiber38.5 g
0 g net carbs after fiber.
Vitamins
Vitamin K2900 mcg2417%
Vitamin C60 mg67%
Vitamin A291 mcg32%
Minerals & other
Iron17 mg94%
Manganese1.6 mg70%
Potassium2700 mg57%
Zinc6.2 mg56%
Magnesium230 mg55%
Calcium420 mg32%
Sugars1 g—
Bioactives estimated
Catechins (EGCG)~50 mg
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
What drives the score weighted inputs
Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality12.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives14.2/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats4.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
What it feeds primary sources only
Systems
ImmuneSleepCardioGutEnergyMuscleBonesHormonesSkinStressKidneyEyesReproductiveJoints
Pathways
AntioxidantATP / MitoBoneCollagenNeurotransmitterGlucoseHematopoiesisGut MicrobiomeClottingHPA AxisGlycolysismTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 mortalitystrong
Catechins improve lipid profile and endothelial function and reduce LDL oxidation; large cohorts link green-tea intake to lower mortality
Improved attention with reduced jittermoderate
L-theanine modulates alpha brain-wave activity and buffers caffeine's stimulatory effect
Pairs with
- lemon
- ginger
- unsweetened latte
In the kitchen
- Steep brewed green tea at or below 80C to preserve catechins; for matcha, whisk ~1-2 g into hot (not boiling) water. Lemon stabilises EGCG.
When to eat it anytime
Morning or early afternoon; avoid late evening due to caffeine.
Breaks a fast