MATCHA VS. GREEN TEA: WHICH IS BETTER FOR ENERGY, FOCUS, AND HEART HEALTH?
Medically reviewed by Aviv Joshua, MS, RDN
Key Takeaways
- Matcha is a green tea that is finely ground into a powder and mixed with hot water.
- Green tea comes from the same plant, but its leaves are steeped in hot water and discarded.
- Matcha contains more caffeine and antioxidants than green tea and may have more pronounced health benefits.
Matcha and green tea both originate from the Camellia sinensis plant, but the way they’re grown and prepared creates key differences in taste, nutrition, and health benefits.
1. Energy
Matcha (powdered green tea) contains more caffeine than loose-leaf green tea:
- Matcha: 18.9–44.4 milligrams per gram (mg/g)
- Green tea: 11.3–24.67 mg/g
Matcha may provide a more substantial energy boost because it contains more caffeine, and you consume the entire ground leaf.
Caffeine levels in both teas vary depending on factors such as preparation, leaf quality, and harvest time.
2. Focus
Both teas contain L-theanine, caffeine, and antioxidants. This combination supports alertness, sustained concentration, memory, attention, and overall cognitive health.
Research also suggests that they may help prevent brain diseases that tend to worsen over time and gradually alter brain function (neurodegenerative disorders).
Matcha has higher concentrations of theanine and catechins, enhancing its brain-boosting potential.
3. Heart Health
Both teas are associated with lower cholesterol levels and a reduced risk of coronary heart disease.
Many of the benefits of matcha and green tea stem from epigallocatechin-3-gallate (EGCG), a powerful antioxidant that is present in higher amounts in matcha.
Matcha may have a more substantial impact due to its higher levels of EGCG, known for its cardiovascular benefits.
What’s the Difference between Matcha and Green Tea?
- Matcha is made by grinding deveined shade-grown tea leaves into a fine powder, which is whisked into hot water.
- Green tea is made by steeping sun-grown leaves in hot water, then discarding them.
| Matcha vs Green Tea: Key Differences You Should Know | ||
|---|---|---|
| Feature | Matcha | Green Tea |
| Growing Method | Grown in shade | Grown in sunlight |
| Form | Finely ground powder | Loose or bagged dried leaves |
| Preparation | Whisked into water (you consume the whole, ground leaf) | Steeped, then leaves are removed |
| Consumption | You ingest the whole leaf | You consume extracts of tea leaves, but not the tea leaves themselves |
| Nutrient Profile | Higher in caffeine, antioxidants, and theanine | Typically milder in taste and nutrients |
| Color | Vivid bright green | Pale yellow to light green |
| Taste | Rich, umami, slightly bitter | Light, grassy, possibly mildly sweet |
| Cost | More expensive due to the extensive growing and harvesting process | May be more affordable |
| Origin | Japan | China |
Nutritional Comparison
Both teas are packed with amino acids, antioxidants like EGCG, caffeine, theanine, flavanols, and vitamin C. Matcha has higher concentrations due to its unique growing and preparation methods.
| Green Tea vs. Matcha Powder: Nutrient Comparison | ||
|---|---|---|
| Nutrient | Green Tea (1 cup, brewed) | Matcha Powder (1 tsp) |
| Calories | 2.5 kcal | 6 kcal |
| Protein | 0.54 g | 0.5 g |
| Carbohydrates | 0 g | 1 g |
| Dietary Fiber | 0 g | 1 g |
| Calcium | 0 mg | 10 mg |
| Iron | 0.05 mg | 0.1 mg |
| Magnesium | 2.5 mg | - |
| Potassium | 19.6 mg | 25 mg |
| Sodium | 2.5 mg | 0 mg |
| Caffeine | 29.4 mg | ~35 mg |
Are Matcha and Green Tea Safe for You?
Matcha and green tea are generally safe to consume and are unlikely to cause side effects when used in moderation.
- Drinking too much caffeine from matcha or green tea can lead to side effects like anxiety, jitteriness, heart palpitations, high blood pressure, insomnia, nausea, or disrupted sleep.
- In general, try to limit caffeine consumption to 400 mg daily—approximately two to three 12-fluid-ounce cups of coffee.
- During pregnancy or breastfeeding, consult your healthcare provider before consuming green tea or matcha. Recommendations suggest staying at or below 200 mg of caffeine per day during this time.
Green tea and matcha may interact with medications, including stimulants, sleep aids, iron supplements, beta-blockers, cholesterol-lowering medications, and more.
- These interactions may reduce the effectiveness of medication or increase side effects, such as a rapid heartbeat or reduced absorption.
- Check with your healthcare provider or pharmacist for any questions you may have.
Read the original article on Verywell Health
2025-10-01T18:33:32Z
