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What is in matcha? Composition of a 2 g serving

A 2 g serving of matcha has about 38-89 mg of caffeine and about 100-175 mg of EGCG, but only a few milligrams of vitamin C. We set out the composition from studies, with no health promises.

Ziemowit Domański · updated · 16 min read
aSzklana miseczka z matchą, bambusowa łyżeczka i sitko na miętowym tle

Matcha contains caffeine, L-theanine, catechins (mainly EGCG), chlorophyll, vitamin C, protein and fibre, and you consume all of them, because matcha is a ground leaf. According to studies, a 2 g serving contains about 38-89 mg of caffeine, up to about 89 mg of L-theanine and about 100-175 mg of EGCG, but only a trace of vitamins and fibre. No health claim has been authorised in the EU for green tea or matcha, which is why we describe the composition rather than promise effects.

Key points

  • Caffeine: 18.9-44.4 mg per 1 g of matcha (Kochman et al., 2020), i.e. about 38-89 mg in a 2 g serving.
  • L-theanine: from 2.48 to 44.65 mg per 1 g in 7 samples tested by Unno et al. (2018), i.e. about 5-89 mg in a 2 g serving.
  • EGCG: 48-87 mg per 1 g in six of those seven samples, i.e. about 97-174 mg in a 2 g serving.
  • Vitamin C: 1.63-3.98 mg per 1 g, i.e. about 3-8 mg per serving, 4-10% of the 80 mg reference intake.
  • According to Weiss and Anderton (2003), matcha provides at least 3 times more EGCG than an infusion of other green teas at the highest values in the literature.
  • EFSA has found catechins from green tea infusions to be generally safe; the concerns relate to supplements providing 800 mg of EGCG or more per day.
  • Matcha loses colour and catechins in warm conditions: in a study by Kim et al. (2020) it kept best at 4°C.

This article describes the composition of matcha and what has been measured in studies. It is not medical advice and does not replace consultation with a doctor, especially if you take medication, are pregnant or have iron deficiency.

What does matcha contain? Composition of a 2 g serving

A 2 g serving of matcha contains measurable amounts of caffeine, L-theanine and catechins, plus small amounts of vitamin C, protein, fibre and chlorophyll. The figures vary widely between products, so below we give ranges from studies, converted per serving.

Component Per 1 g of matcha Per 2 g serving Source
Caffeine 18.9-44.4 mg approx. 38-89 mg Kochman et al., 2020
L-theanine 2.48-44.65 mg approx. 5-89 mg Unno et al., 2018 (7 samples)
EGCG 48-87 mg (6 of 7 samples; one 13 mg) approx. 97-174 mg Unno et al., 2018
Total polyphenols 169-273 mg GAE approx. 340-550 mg GAE Koláčková et al., 2020
Chlorophyll 5.65 mg (tencha leaves) approx. 11 mg Ku et al., cited in Kochman et al., 2020
Vitamin C 1.63-3.98 mg approx. 3-8 mg Koláčková et al., 2020
Protein 20.3-35% of weight approx. 0.4-0.7 g Koláčková et al., 2020
Crude fibre 10.7-17.5% of weight approx. 0.2-0.35 g Koláčková et al., 2020

GAE stands for gallic acid equivalent, a way of expressing the result of one laboratory method (here in methanol extracts). This figure cannot be compared directly with EGCG in milligrams.

To be honest: there is so little vitamin, protein and fibre in a serving that it makes no sense to treat matcha as a source of them. 0.3 g of fibre or 5 mg of vitamin C are small amounts in the context of a whole diet. What sets matcha apart from other drinks is caffeine, theanine and catechins, because these compounds are present in the leaf in high concentrations and you drink them together with the powder.

We describe how the powder is made from tencha leaves in our article what is matcha.

Catechins and EGCG: how much is in matcha?

Catechins are a group of polyphenols responsible, among other things, for the bitterness and astringency of tea. The most abundant of them is EGCG (epigallocatechin gallate). In the matchas tested by Unno et al. (2018), EGCG was usually 48-87 mg per gram, i.e. about 97-174 mg in a 2 g serving.

The review by Unno et al. (2026) shows an interesting relationship. Matcha from a Japanese high-theanine group had an average of 57.3 mg of EGCG per gram, and matcha from a low-theanine group 79.8 mg/g. More theanine went hand in hand with fewer catechins. This is consistent with what shading does: it inhibits the formation of catechins and the breakdown of theanine.

In laboratory tests catechins show high antioxidant activity, but a test-tube result does not tell you what happens to them in the human body. The authors of the review by Kochman et al. (2020) write that clinical trials are needed to confirm hypotheses about the effects of matcha.

Matcha vs green tea infusion: how does the composition differ?

The key difference: with leaf tea you drink only what has passed into the water, whereas with matcha you drink the whole leaf. That is why a cup of matcha usually contains more caffeine and catechins than a cup of infused tea, even if a gram of dried leaf tea has a similar composition.

How much passes into the infusion? According to Unno et al. (2026), when sencha is brewed for 1.5 minutes, more than 50% of the caffeine and theanine but only about 30% of the EGCG passes into the water. After a second infusion it is about 80% of the caffeine and theanine and about 40% of the EGCG. EGCG leaves the leaves most slowly.

That is the origin of a figure you will often come across online. Weiss and Anderton (2003) calculated that matcha gives you 137 times more EGCG than an infusion of one particular tea (China Green Tips) and at least 3 times more than the highest literature values for other green teas. So "137 times" refers to one comparison, not to all teas.

Matcha (2 g of powder) Brewed green tea (200 ml)
What you drink the whole ground leaf the infusion, the leaves stay behind
Caffeine approx. 38-89 mg (Kochman et al., 2020) approx. 24 mg (USDA, 12 mg/100 ml)
EGCG approx. 97-174 mg (Unno et al., 2018) depends on the tea and brewing; after 1.5 min about 30% of the EGCG in the leaves passes into the water (Unno et al., 2026)
Cultivation bushes shaded for more than 20 days before harvest sencha usually unshaded

There is also a seemingly contradictory result. A study by Nishitani and Sagesaka, cited in the review by Kochman et al. (2020), found fewer polyphenols in matcha than in other green teas per gram of dry leaf. The two results can be reconciled: a gram of matcha may have fewer polyphenols than a gram of sencha, but you drink matcha whole.

Caffeine and L-theanine in matcha

A 2 g serving of matcha has about 38-89 mg of caffeine, i.e. from less than half to roughly the same as an espresso (about 80 mg in 60 ml according to EFSA). L-theanine can range from a few to several dozen milligrams, depending on the raw material.

In the study by Unno et al. (2018), 50 of 76 matcha samples bought in Japan and 6 of 67 bought outside Japan had more than 17 mg of theanine per gram. We have collected caffeine figures, a comparison with coffee, EFSA levels and the results of studies on caffeine with theanine in a separate article, how much caffeine matcha has.

The EU register of authorised health claims (Regulation 432/2012) contains no entries for L-theanine, catechins or green tea.

What determines the composition of matcha?

The composition of matcha depends mainly on three things: how long the bushes were shaded, which harvest the leaves come from and how the powder was stored. Two matchas from the same shelf can differ in theanine content by a factor of several.

Shading

According to Unno et al. (2026), matcha in the classic sense is made from first-harvest leaves shaded for more than 20 days before harvest. Shade inhibits the formation of catechins and the breakdown of theanine. Industrial matcha, shaded for less than 20 days, has little theanine according to this review. Shading also increases the amount of chlorophyll: in a study by Ku et al., cited by Kochman et al. (2020), tencha leaves had 5.65 mg of chlorophyll per gram and ordinary green tea 4.33 mg/g.

Harvest

Taking sencha from the review by Unno et al. (2026) as an example: leaves from the earliest spring harvest had 20.4 mg of theanine per gram, from the second harvest 7.5 mg/g, and autumn bancha 3.3 mg/g. At the same time the amount of catechins rose: EGCG from 67.5 to 82.4 mg/g, and epicatechin (EC) from 6.3 to 37.4 mg/g. In these data, a later harvest means less theanine and more catechins, which are responsible among other things for bitterness.

Storage

Matcha changes in composition during storage. In a study by Kim et al. (2020), matcha was kept for 2 months at 4, 25, 35, 45 and 80°C. With rising temperature and time, the lightness and greenness of the colour and the content of catechins, caffeine and polyphenols all fell. The composition was best preserved at 4°C, and the authors estimate that at 25°C matcha should be used within about 7 days if you want the quality it had on the day it was opened.

Where the growing regions are and how they differ is described in our article where matcha comes from.

How to store matcha so it keeps its colour and flavour

Keep matcha in an airtight, opaque container, away from light, heat and odours, and use it within about a month of opening. That is the advice from Ippodo, and the study by Kim et al. (2020) confirms that at lower temperatures the powder retains its colour and catechins better.

  • Air, light, heat, odours. Ippodo lists these four factors as harmful to aroma and flavour. Do not keep matcha next to the hob, spices or coffee.
  • A tightly sealed pouch. Ippodo advises keeping matcha in its original foil pouch, rolled up and closed with a clip between uses.
  • A month from opening. Matcha does not go off, but it gradually loses freshness. Ippodo recommends using it within a month of opening.
  • The fridge. In the study by Kim et al. (2020), 4°C was the best temperature. If you keep matcha in the fridge, wait before opening until the package has warmed to room temperature, so that moisture does not condense on the cold powder.
  • Colour as a guide. The green fades with temperature and storage time. A dull, yellowish matcha is usually a sign that it is old or has been stored badly.

A smaller pack is easier to finish within a month. For example, a pouch of Matcha Daily is 50 g, i.e. 25 servings of 2 g, and you will find the full range in our matcha collection.

Is matcha safe? Catechins, the liver and EFSA

In 2018 EFSA concluded that catechins from green tea infusions prepared in the traditional way are generally safe. The concerns relate to supplements: EGCG doses of 800 mg or more per day were associated in studies with increased liver enzymes (transaminases).

According to an EFSA press release, average EGCG intake from green tea infusions in the EU is 90-300 mg per day, and up to 866 mg in people who drink a great deal of it. Supplements provide 5-1000 mg of EGCG per day and are more often taken on an empty stomach, in a single dose. EFSA was unable to identify a dose of catechins that definitely raises no concerns.

Following this opinion, Commission Regulation (EU) 2022/2340 restricted green tea extracts in food: a daily portion must contain less than 800 mg of EGCG, and the label must carry warnings. The restriction does not cover aqueous extracts with a composition comparable to a traditional infusion.

Where does matcha fit in? According to the data from Unno et al. (2018), a 2 g serving contains about 97-174 mg of EGCG. Matcha is a drink made from the whole leaf, not an extract, but a serving gives you more EGCG than a cup of infused tea, so do not treat it like a supplement and do not drink many servings at once on an empty stomach.

Matcha, iron and medication: what to know

Tea reduces the absorption of non-haem iron (from plants) from a meal, and in a clinical study green tea lowered the concentration of one blood pressure medication. This is information about interactions, not a reason to panic, but it is worth knowing.

  • Iron. In a study by Hurrell et al. (1999), black tea served with a meal reduced non-haem iron absorption by 79-94%, and drinks with 100-400 mg of polyphenols per serving by 60-90%. Adding milk did not change the result. In a study by Ahmad Fuzi et al. (2017), having tea one hour after the meal roughly halved this effect.
  • Nadolol. In a study by Misaka et al. (2014) in 10 healthy people who drank 700 ml of green tea a day for 14 days, the peak blood concentration of nadolol (a beta-blocker) was 85% lower than after water.
  • Caffeine. Matcha contains caffeine, so it counts towards EFSA's levels: up to 400 mg per day for healthy adults, up to 200 mg during pregnancy and breastfeeding.

If you have iron deficiency, take regular medication or are pregnant, ask your doctor or pharmacist how to drink matcha. A simple practice that follows from the iron studies: do not drink tea with a meal, but an hour after it.

What myths are there about matcha?

The most popular slogans about matcha have no basis in EU food law. Regulation (EC) No 1924/2006 allows only authorised health claims to be used, and the register in Regulation 432/2012 contains none for green tea, matcha, catechins or L-theanine.

  • "Matcha cleanses the body" (detox, chlorophyll). Matcha contains chlorophyll, about 11 mg in a 2 g serving according to data from Ku et al. There is no authorised claim in the EU that would allow matcha or chlorophyll to be credited with "cleansing" the body.
  • "Matcha burns fat". No such claim for green tea or matcha has been authorised in the EU. That is why we do not repeat it.
  • "10 times more antioxidants than green tea". We have not found the study this figure comes from. What is documented is something else: according to Weiss and Anderton (2003), matcha gives you at least 3 times more EGCG than an infusion of other green teas (at the highest literature values), and 137 times more compared with one particular tea. And antioxidant activity measured in a test tube is not the same as an effect in the body.
  • "Matcha is a vitamin bomb". A 2 g serving has about 3-8 mg of vitamin C, i.e. 4-10% of the 80 mg reference intake from Regulation 1169/2011. That is not much.
  • "Matcha has no caffeine because it has theanine". It does: 38-89 mg in 2 g. Theanine does not remove caffeine from the drink.

How to choose matcha if composition matters to you

Producers rarely state the theanine or EGCG content, but a few features of the packaging say a lot about the raw material. Look for information on the harvest, shading, country and region, and date.

  • First harvest. Leaves from the spring harvest have more theanine than later ones (see the sencha data above).
  • Shading and tencha leaves. The description "shade-grown tencha" indicates raw material intended for matcha.
  • Colour. Shading increases the amount of chlorophyll, and the green fades with poor storage. An intense green colour may therefore point to a shaded, fresh powder, and a yellowish one to a later harvest or old powder.
  • Date and pack size. A smaller pack is easier to use up within a month of opening.
  • What it is for. For lattes an everyday matcha is enough; for drinking with just water it is better to choose a milder, first-harvest one. We describe how to prepare it in our article how to make matcha step by step, and why the water should be 70-80°C in a separate article.

Frequently asked questions

What does matcha contain?

Caffeine (18.9-44.4 mg/g), L-theanine (2.5-44.7 mg/g in the samples tested), catechins led by EGCG, chlorophyll, vitamin C, protein and fibre. In a 2 g serving there is little vitamin or fibre; caffeine, theanine and catechins are what stand out.

Does matcha contain more nutrients than green tea?

Per serving you usually get more caffeine and EGCG, because you drink the whole leaf rather than an infusion. According to Weiss and Anderton (2003), matcha provides at least 3 times more EGCG than an infusion of other green teas. Per gram of dry leaf the differences are smaller, and in some studies matcha even had fewer polyphenols.

Does matcha help you lose weight?

No health claim has been authorised in the EU for green tea or matcha, including claims about body weight. That is why we do not make one.

Is matcha bad for the liver?

EFSA has found catechins from traditional green tea infusions to be generally safe. The concerns relate to EGCG supplements in doses of 800 mg or more per day. A 2 g serving of matcha has about 97-174 mg of EGCG, so do not treat it like a supplement and do not drink many servings at once on an empty stomach.

Does matcha reduce iron absorption?

Tea drunk with a meal reduces the absorption of non-haem iron: in the study by Hurrell et al. (1999), black tea reduced it by 79-94%. A one-hour gap after the meal roughly halved this effect (Ahmad Fuzi et al., 2017). If you have iron deficiency, ask your doctor.

How much matcha can you drink a day?

The main limit is caffeine. At 2 g per serving and the strongest matcha in the range (89 mg), that is about 4.5 servings to reach the 400 mg level that EFSA gives for healthy adults, counting all sources of caffeine together.

Does the milk in a latte change the composition of matcha?

Milk does not change the amount of caffeine or EGCG in the cup, because you drink all of the powder. In the study by Hurrell et al. (1999), adding milk to tea also did not change its effect on iron absorption.

Why has my matcha turned yellowish?

The colour of matcha fades over time, in warm conditions and on exposure to air. In the study by Kim et al. (2020), the green faded faster the higher the temperature. Keep matcha tightly sealed and cool, and use it within a month of opening.

Sources

Ziemowit Domański

Writes for Mild about matcha: how to prepare it, where it comes from and how its grades differ.

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