Green Tea (Matcha)
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 · per ~100 g serving · ≈ ¾ cup
- Vitamin K2900.0 mcg2417% DV
- Vitamin C60.0 mg67% DV
- Vitamin A291.0 mcg32% DV
- Iron17.0 mg94% DV
- Manganese1.6 mg70% DV
- Potassium2700.0 mg57% DV
- Zinc6.2 mg56% DV
- Magnesium230.0 mg55% DV
- Calcium420.0 mg32% DV
- Sugars1.0 g
- Catechins (EGCG)~50 mg
Score · 94/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- 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
- ·lemon
- ·ginger
- ·unsweetened latte
Practical Tips
- ·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.
Optimal Timing
Morning or early afternoon; avoid late evening due to caffeine.
