Matcha Nutrition Facts: What Is Actually in Your Cup

Matcha is often described as a superfood, but what does that mean in practical nutritional terms? This guide provides the complete nutritional breakdown of matcha powder and explains why each component matters for your health.

 

Matcha Nutrition Facts per 1 Teaspoon (2g)

Nutrient	Amount per 2g serving	Notes
Calories	5 to 7 kcal	Negligible — matcha is almost calorie-free
Total carbohydrates	1g	Very low
Protein	0.5g	Small amount from the leaf
Fat	0g	Essentially fat-free
Fibre	0.3g	From the whole leaf
Caffeine	25 to 70mg	Varies by grade
L-Theanine	25 to 60mg	Unique to tea plants
EGCG (antioxidant)	100 to 200mg	Varies by grade
Chlorophyll	High	Vivid green colour source
Vitamin A	11% DV	Beta-carotene from the leaf
Vitamin C	1.7mg	Supports collagen and immunity
Vitamin E	0.5mg	Antioxidant vitamin
Vitamin K	29mcg	Important for blood clotting
Potassium	27mg	Electrolyte
Calcium	4mg	Bone health
Iron	0.3mg	Oxygen transport
Magnesium	2mg	Muscle and nerve function

 

NOTE  Nutritional values are approximate and vary by grade, growing region, and processing method. Higher grade matcha (5A, 6A) generally contains more EGCG and L-Theanine than 3A Culinary Grade.

 

What These Nutrients Mean for Your Health

Calories: Essentially Zero

Matcha is one of the most nutritionally dense, genuinely low-calorie drinks available. At 5 to 7 calories per serving, you can drink 1 to 2 cups daily without any meaningful caloric impact. This makes it an excellent coffee or sugary drink replacement for weight management.

EGCG: The Star Antioxidant

At 100 to 200mg of EGCG per serving, matcha delivers more of this antioxidant than any other commonly consumed food or drink. According to research on PubMed, this is up to 137 times more EGCG than a standard cup of steeped green tea. EGCG is associated with reduced inflammation, cardiovascular protection, metabolic support, and cancer-preventive effects in laboratory research.

L-Theanine: The Calm Focus Compound

The 25 to 60mg of L-Theanine per serving is what distinguishes matcha's energy experience from coffee. L-Theanine modifies how caffeine works, producing calm alertness rather than stimulation, and promotes the alpha brain wave state associated with focused, productive thinking.

Chlorophyll: Natural Detoxifier

The exceptionally high chlorophyll content of matcha, produced by the shade-growing process, is responsible for its vivid green colour. Chlorophyll supports detoxification by helping the body bind to and eliminate heavy metals and environmental toxins.

Vitamins and Minerals

While the quantities per serving are modest, the cumulative vitamin and mineral contribution of 1 to 2 cups of matcha daily adds up meaningfully over time. Vitamin A supports eye health and immunity. Vitamin E and K contribute to antioxidant defence and blood clotting respectively. The minerals support basic physiological function.

 

Matcha Nutrition vs Other Common Drinks

Drink	Calories	Antioxidants	Caffeine	L-Theanine
Matcha (1 tsp, no milk)	5 kcal	Very high (137x green tea)	25 to 70mg	Yes
Matcha latte (with milk)	80 to 130 kcal	Very high	25 to 70mg	Yes
Regular green tea	2 kcal	Moderate	25 to 50mg	Low
Black coffee (plain)	2 kcal	Moderate	90 to 120mg	None
Coffee with milk and sugar	70 to 200 kcal	Moderate	90 to 120mg	None
Energy drink	100 to 200 kcal	Low	80 to 150mg	None
Milk tea with sugar	150 to 250 kcal	Low	30 to 60mg	Low

 

Matcha Latte Nutrition

Adding milk transforms the nutritional profile. A matcha latte made with 200ml whole milk adds approximately 120 calories, 6g fat, 10g carbohydrates, and 6g protein to the base matcha nutrition. Adding honey or sugar adds 60 calories per teaspoon. A matcha latte with one teaspoon of honey is approximately 190 calories, which is still significantly less than a standard café frappuccino or bubble tea.

 

Frequently Asked Questions:

 

How many calories are in matcha?

Pure matcha powder has 5 to 7 calories per teaspoon. A matcha latte with milk is 80 to 130 calories depending on milk type and sweetener.

 

Is matcha high in caffeine?

Relative to serving size, matcha has moderate caffeine. At 25 to 70mg per teaspoon, it is less than coffee (90 to 120mg per cup) but more than regular green tea (25 to 50mg).

 

Does matcha have any vitamins?

Yes. Matcha contains vitamins A, C, E, and K, along with minerals including potassium, calcium, iron, and magnesium. The amounts per serving are modest but contribute to daily nutritional intake.

 

 

Get Your Matcha from Matcha.bd

Nutritionally, matcha is one of the most efficient daily drinks you can consume.

 

Browse our complete matcha range. Cash on Delivery across Bangladesh. Starting from Tk 399.

 

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