Coffee, consider your days numbered: Vibrant green and packed with health benefits, matcha is coming for your morning mug. But does matcha have as much caffeine as coffee? More or less, yes. A cup of this green tea has about the same amount of caffeine as a shot of espresso, plus a whole host of good-for-you perks. Studies show that matcha can improve brain function, fight off infection, boost energy without the caffeine crash—even give you better skin. Furthermore, those prone to heartburn may find relief in matcha (or any tea, for that matter), which has less acidity than coffee.
Meet the experts: Asako Miyashita, RDN, is a nutritionist based in New York and nutrition educator with 2nd.MD. Jenna Gorham, RD, is the founder of the RD Link, which connects health food companies with nutrition experts.
What is matcha?
Matcha is a type of green tea but it’s not the loose-leaf kind that you steep in hot water. Rather, it’s a powder made from young tea leaves of the Camellia sinensis plant (the same plant that black and oolong tea come from). When you drink matcha, you are actually consuming the finely-ground leaves that are whisked into water. As a result, the benefits you get from sipping matcha are much more amplified than from steeped green tea. These benefits might convince you to switch from your daily cup of joe to a matcha latte. If you want to know the best way to whip up some delicious matcha at home, scroll on.
1. It's loaded with antioxidants and vitamins.
Green tea contains a type of antioxidant called catechins, as well as another group called polyphenols. "Matcha powder offers a megadose of these powerful antioxidants, which can help reduce cell damage and prevent chronic disease," explains nutritionist Jenna Gorham, RD, the founder of the RD Link.
Matcha also contains a variety of vitamins, including vitamins A, B, C, E, and K, says Asako Miyashita, RDN, a nutritionist based in New York.
2. It might boost your skin's glow.
Miyashita recommends trying matcha instead of coffee for a week if you have skin concerns. The vitamin C in matcha stimulates collagen production when ingested, according to a 2017 study published in the journal Nutrients. And vitamin B can help promote healthy skin cell turnover, according to a study from the Advances in Skin & Wound Care journal.
3. You'll get more energy than you would from other teas.
Matcha powder has about three times the amount of caffeine as alternative types of brewed teas, says Gorham. Black tea has 47 mg of caffeine per cup, and green tea has 28 mg, while matcha has a whopping 70 mg of caffeine. That's about the same energy benefit—or slightly less than—a cup of coffee, which has around 96 mg of caffeine per cup (given that different coffees have varying levels of caffeine).
4. You won't feel as jittery as you might from a cup of joe.
"Matcha powder contains L-theanine, an amino acid that has been shown to reduce stress," Gorham says. One 2016 study found that drinking a beverage with around 25 mg of L-theanine like green tea can be extremely effective at reducing stress and increasing the neurotransmitter gamma-aminobutyric acid (GABA) in the brain.
“L-theanine can help you avoid the crash you might get after drinking coffee,” according to Miyashita. “It can also curb other caffeine side effects, like nervousness or jitters.”
5. It could help ward off cancer.
While there's no specific research proving the anti-cancer benefits of matcha powder itself, scientists have been reviewing green tea as a category for years. Older studies have linked EGCG, a type of catechin, found in green tea to colon cancer prevention. One other study indicates that green tea could be effective for cancer prevention in synergy with anticancer drugs, also thanks to EGCG.
6. It may promote healthier cholesterol levels.
Science hasn't exactly concluded why, but a 2016 review of studies suggests that consuming the EGCG in green tea regularly can result in a significant reduction in LDL cholesterol (commonly known as the "bad" cholesterol). LDL cholesterol leads to a buildup of fatty acids in the arteries, which some experts say increases your risk for heart attack and stroke.
7. It may protect your brain.
Drinking matcha every day may help slow cognitive decline, according to a small 2020 study published in the journal Nutrients. That's because matcha is packed with vitamin K and lutein, both of which have been associated with improved cognitive functioning such as attention and memory.
8. It may help fight off infections.
While research is still in the beginning stages, a 2021 cell study found a standard dose of matcha may be able to kill off Streptococcus pneumoniae, bacteria that can cause pneumonia. Again, the researchers attribute this benefit to the mighty antioxidants catechins found in matcha and green tea.
What does matcha taste like?
Matcha powder has an earthy, almost grassy taste that can be intense, so it's often whisked with milk or a non-dairy alternative, like almond or oat milk. Because of the added calories from the milk, the drink tends to be as satiating as your average espresso-based latte. But note that "some coffee shops and restaurants might use a mix that has sugar and/or powdered milk to balance out the earthy flavor, which makes it less healthy than straight-up matcha powder," says Gorham. Ask your barista if they use actual matcha powder or a pre-made mix and if the latter, what's in it. "Non-dairy milks might be sweetened too, so just be conscious of how much sugar you're consuming, as that can overpower its benefits," Gorham adds.
How can you make matcha at home?
You don't have to go to your nearest coffee shop to get matcha. In fact, you can make a version at home with minimal kitchen gadgets. Ceremonial-grade matcha is recommended if you want to make drinks and lattes, while culinary-grade matcha is reserved for baking and other cooking uses.
"Traditionally, Japanese people use a bamboo whisk and ladle to make matcha tea. If you don't have it, you can use a spoon," Miyashita says. Here's how:
- Heat 2 or 3 oz. of water to 176°F. If you don't have a thermometer handy, you can eyeball it by checking on the size of the bubbles. Look for medium rising bubbles—a string of bubbles is too hot.
2. Place 1/2 to 1 teaspoon of matcha into a cup and add a splash of hot (not boiling) water.
3. Mix thoroughly with a spoon to remove lumps of matcha. If you have a bamboo whisk, whisk the matcha until frothy. Now that you have your concentrated matcha, you can either fill the glass up the rest of the way with water or milk. (If you don't have a whisk, a fork will do. Or short on time? Try an electric matcha whisk.)
Susan (she/her) is the recipe editor at Good Housekeeping, where she pitches ideas, parses words, and produces food content. In the Test Kitchen, she cooks (and samples!) recipes, working with developers to deliver the best written versions possible. A graduate of Brown University and a collaborator on several cookbooks, her previous experience includes stints at Food & Wine, Food Network, three meal kit companies, a wine shop in Brooklyn and Chez Panisse, the pioneering restaurant in Berkeley, California. She enjoys playing tennis, natural wines and reality competition shows.