Matcha vs. Green Tea: Which Beverage Packs More Antioxidants and Health Benefits?

If you are a tea enthusiast, it is likely that you have sampled both green tea and matcha.

Although they originate from the same plant, Camellia sinensis, significant distinctions exist in their cultivation, processing, and preparation methods. These variations affect their flavor characteristics and health advantages.

Both varieties provide advantageous compounds, including amino acids and antioxidants; however, which one is more effective in promoting overall health?

Below is an analysis of the differences between matcha and green tea, along with insights from experts regarding which may be the healthier option.

 

What Is Matcha?

Matcha is a concentrated green tea powder made from leaves grown in the shade. During most of the growing season, the tea plants are covered with bamboo mats to shield them from sunlight. This technique increases the production of healthy compounds such as chlorophyll and L-theanine, a calming amino acid.12

Shade-growing also produces a smooth, mild-flavored tea with a bright green hue. After harvesting, the tea leaves are steamed, dried, and de-stemmed before being ground into a fine powder.3

Matcha has a unique and complex taste, which is often described as grassy and earthy. People enjoy matcha as a traditional whisked tea and in lattes and other drinks.

 

What Is Green Tea?
Green tea differs from matcha in that the tea bushes are typically grown in full sun and aren’t shaded before harvest.

Sunlight exposure causes the tea leaves to develop a lighter green color and a more robust, astringent flavor than matcha tea leaves. This slightly bitter taste comes from higher levels of catechins, compounds that develop in greater amounts when tea plants are grown in full sun. In contrast, the shade-grown method used for matcha reduces catechin production, resulting in a smoother, less bitter flavor.3

Another difference between green tea and matcha is that green tea leaves aren’ t powdered after they’re harvested. Instead, green tea leaves are dried and often rolled or steamed to preserve their flavor and aroma before being packaged as loose leaves or in tea bags.

 

Nutritional Breakdown 

Matcha and green tea differ in their levels of caffeine, L-theanine, and calories. Here are the nutritional differences between the two.

• Calories: While both are very low in calories, matcha generally contains more calories than green tea. A cup of green tea contains around 2.5 calories, while a cup of matcha tea contains 5 calories.45
• Caffeine: Matcha is a more concentrated source of caffeine than green tea. A cup of brewed green tea contains 29.4 milligrams of caffeine, making it a good choice for people who can’t handle high amounts.5 A cup of matcha made with a teaspoon (2 grams) of matcha will deliver between 37.8 and 88.8 milligrams of caffeine

 

• L-theanine: Both green tea and matcha contain L-theanine, an amino acid that has stress-relieving and anti-anxiety effects, though matcha contains higher amounts. Studies show that matcha contains between 9.30- 28.51 milligrams of L-theanine per gram, while green tea contains around 6.56 milligrams per gram.67
• Antioxidants: Green tea and matcha are good sources of antioxidants such as epigallocatechin gallate (EGCG), which has powerful antioxidant and anti-inflammatory effects. However, studies show that matcha can contain up to 137 times more antioxidants than low-grade green teas and up to 3 times more antioxidants than high-quality green teas.

 

Health Benefits Compared

Green tea and matcha provide different levels of caffeine, L-theanine, and antioxidants, which influences their impact on health.

Antioxidants

 

Matcha contains significantly higher levels of antioxidants, such as catechins and vitamin C, making it a better choice for antioxidant benefits than green tea.

“Matcha and green tea contain numerous active compounds, including L-theanine, rutin, quercetin, caffeine, chlorophyll, and multiple catechins,” explained Kiran Campbell, RDN.

Diets rich in antioxidants, which are primarily concentrated in plant foods, like fruits, vegetables, and tea, have been linked to a wide range of health benefits, including a lower risk of conditions like heart disease and certain cancers

 

Energy and Focus

Due to its higher caffeine content, matcha offers a more potent natural energy boost than green tea. 

However, matcha’s high levels of L-theanine, a calming amino acid, help balance caffeine’s stimulating effects. This makes matcha a good option for those who want sustained energy without the jitters often associated with coffee

 

 

Heart Health

Research shows that green tea consumption is linked to a lower risk of heart disease. Regularly consuming green tea may help lower inflammation and heart disease risk factors like high cholesterol and high blood pressure.11

Matcha may offer similar heart-protective effects, though research is limited.

 

Metabolism and Weight Support

Green tea extracts are commonly included in weight loss supplements because their natural caffeine and catechin content can modestly increase fat oxidation and calorie burning.1213

Since matcha contains higher levels of both caffeine and catechins, it may offer a slight edge over regular green tea for supporting weight loss. However, no single food, beverage, or supplement can cause significant weight loss on its own. Lasting results require sustainable dietary and lifestyle changes.

Consumption of green tea has also been shown to significantly reduce fasting blood sugar, insulin levels, and hemoglobin A1c (HbA1c), a long-term marker of blood sugar control, making green tea a good choice for metabolic health.

 

 

Brain Health

The higher concentrations of L-theanine in matcha could make it more potent for brain health, green tea is an excellent choice, too.

“The L-theanine in matcha is known to improve brain health, including improved memory, attention, and reaction time,” explained Best. “The caffeine content also helps to improve brain function,” she said.15

L-theanine also has brain-protective properties and may protect brain cells from age-related damage and reduce the risk of cognitive conditions like dementia. In fact, research shows that people who drink green tea regularly are at a lower risk of developing dementia.

How to Prepare and Enjoy Each

Matcha

• Traditional method: Sift 1 to 2 teaspoons into a bowl, add a small amount of hot (not boiling) water, and whisk until frothy. Then add more hot water until you reach your desired consistency.
• Other uses: Matcha can be used to make drinks like a creamy matcha latte, iced matcha, or smoothies. It can also be added to baked goods, yogurt, and oatmeal.

Green Tea

• Traditional method: Steep 1 teaspoon of leaves (or a tea bag) in hot water for 1 to 3 minutes.
• Flavor options: Add lemon, mint, or honey for a boost of flavor.

 

 

Which One Should You Choose?

Green tea and matcha are both healthy choices, so which you choose depends on your taste preferences, caffeine tolerance, and health goals.

However, there are some things to keep in mind before making your decision.

“Green tea is easier to prepare than matcha, requiring only a cup of hot water,” noted Campbell. “It’s also a better choice for those with high blood pressure or sensitivity to caffeine since it contains less caffeine than matcha,” she said.

Because matcha has a richer, more intense flavor than green tea, it’s often prepared with added sweeteners or calorie-containing ingredients like milk or coconut milk. To keep your drink lighter, opt for unsweetened preparations or use safe, non-caloric sweeteners such as monk fruit. Green tea’s milder taste may make it easier to enjoy without added sweeteners.

 

The Bottom Line

Matcha and green tea are made from the same plant, but differ in how they’re grown, processed, and consumed.

Both can make healthy additions to your diet and can increase your intake of antioxidants and other beneficial compounds while supporting brain, heart, and metabolic health.

Some people may like matcha for its higher levels of caffeine, antioxidants, and L-theanine, while others prefer the lighter flavor and lower caffeine content of green tea. Either way, sipping either of these teas regularly is an easy way to support overall health.