What's in matcha?
Matcha is the whole tea leaf ground into powder. Here's an overview of its compounds and what makes matcha unique.
The whole tea leaf
Ordinary green tea is steeped in water and the leaves are then discarded. With matcha you consume the whole tea leaf, ground into an ultra-fine powder. That means you get everything in the leaf — the catechins, the amino acids, the chlorophyll and the minerals.
Matcha has an 800-year-old tradition in Japan. Buddhist monks brought it from China in the 12th century, and it gradually became central to the Japanese tea ceremony. Today matcha is enjoyed by people all over the world — from traditional tea to modern drinks like the matcha latte.
Compounds
The four key compounds in matcha — what they are and how much is in each gram.
EGCG
Epigallocatechin gallate
EGCG is a catechin (a type of polyphenol) found in green tea. Matcha contains about 3 times more EGCG than regular green tea, because you consume the whole tea leaf instead of steeping and discarding it.
Amount: 50–85 mg per gram
Higher in shaded grades (S/A) than in sun-grown grades (C/D)
L-theanine
Amino acid
L-theanine is an amino acid found almost exclusively in the tea plant (Camellia sinensis). Matcha has especially high concentrations because shading before harvest raises L-theanine levels. The combination of caffeine and L-theanine occurring naturally together is unique to tea — no other common drink has this composition. L-theanine gives matcha its characteristic umami flavour.
Amount: 14–45 mg per gram
S grade has up to 2–3× more L-theanine than D grade due to a longer shading period
Caffeine
Natural stimulant
Matcha contains caffeine naturally from the tea plant. A cup of matcha (2 g) provides about 43–60 mg of caffeine, depending on the grade. By comparison, a cup of coffee contains about 95 mg.
Amount: ~21–30 mg per gram
Lab-tested: S grade ~30 mg/g, D grade ~21 mg/g
Chlorophyll
Natural pigment
Chlorophyll is the natural green pigment found in all plants. Shading before harvest increases the chlorophyll content of the tea leaves, giving matcha its characteristic deep green colour and mild flavour.
Amount: 4–8 mg per gram
S grade has more chlorophyll (darker green) than D grade (lighter green)
Caffeine content per grade
Lab-tested caffeine content for our different grades. A standard cup uses 2 g of matcha.
| Grade | Per gram | Per cup (2 g) |
|---|---|---|
SSelection | ~30 mg | ~60 mg |
APremium | ~27 mg | ~54 mg |
BClassic | ~25 mg | ~50 mg |
CEveryday | ~23 mg | ~46 mg |
DCulinary | ~21 mg | ~43 mg |
For comparison: a cup of coffee contains about 95 mg of caffeine. The values are lab-tested by an independent laboratory.
Nutritional content
Comparison of nutritional content per gram between S grade and D grade. The differences are due to different shading and harvest timing.
Per gram of matcha
One cup (2 g) ≈ 5 kcal, with no added sugar or fat| Nutrient | SSuperior | DCulinary |
|---|---|---|
| Caffeine | ~30 mg | ~21 mg |
| L-theanine | 30-45 mg | 14-20 mg |
| EGCG | 70-85 mg | 50-65 mg |
| Chlorophyll | 6-8 mg | 4-5 mg |
| Vitamin C | 2-4 mg | 1-2 mg |
| Vitamin A | ~290 mcg | ~200 mcg |
| Potassium | 27 mg | 27 mg |
| Fibre | ~0.4 g | ~0.4 g |
Values are based on laboratory analyses and the Japan Food Composition Table. Values may vary between production batches. Higher grades generally have more L-theanine and chlorophyll due to a longer shading period before harvest.
How much matcha?
The amount of matcha that suits you depends on caffeine sensitivity and personal preference.
1–2 cups daily
A good starting point for most people
2–3 cups daily
For those who enjoy matcha as a daily drink
3+ cups daily
For those who want matcha as their main drink
Tip
Start with 1 cup a day and increase gradually. Listen to your body — some do best with 1 cup, others with 3. Avoid matcha after 2–3 pm if you're sensitive to caffeine.
Good to know
Matcha is safe for most people, but there are a few things to be aware of.
Caffeine sensitivity
Matcha contains caffeine (about 43–60 mg per cup). If you're sensitive to caffeine, start with half a serving and avoid matcha late in the day.
Pregnancy and breastfeeding
Consult a doctor before drinking matcha during pregnancy or breastfeeding. Caffeine intake should be limited during these periods.
Medication
Green tea can interact with certain medications, especially blood thinners. Talk to your doctor if you take medication daily.
Iron absorption
Tannins in tea can reduce the absorption of iron from food. Drink matcha between meals rather than with food if this is a concern.
Tradition and culture
Matcha has been part of Japanese culture for over 800 years. The Buddhist monk Eisai brought tea seeds and the knowledge of powdered tea from China to Japan in the late 12th century.
In the tea ceremony (chadō), matcha is more than a drink — it's a practice that unites art, philosophy and mindfulness. Sen no Rikyū revolutionised the ceremony in the 16th century with a focus on simplicity and presence.
Today matcha is enjoyed by people all over the world. Whether you prefer the traditional preparation or a modern latte, it's the same tea with the same long history.
Medical disclaimer: The information on this page is intended as general information only and does not replace professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, especially if you have health conditions or take medication.
Taste the difference yourself
From tea ceremony to everyday latte — find the matcha that suits you.