Matcha is a traditional Japanese tea, loved for centuries for its rich aroma and deep flavor. Recently, it has captured the world’s attention for its amazing and smooth taste, leading more people to make it a part of their daily routine.
But you might be wondering, “How many calories does it have?” or “How much is okay to drink each day?”
We’re here to answer those questions! Let’s explore matcha’s nutritional secrets, its calorie count, and a recommended daily amount to help you make this delicious tea a part of your life.
Why Is Matcha So Good for You?
The secret to matcha’s power is that you consume the entire tea leaf, getting more goodness compared to other teas.
It all comes down to its unique preparation. Matcha is made by grinding whole tea leaves (called tencha) into a fine powder, which you then whisk into water. Unlike steeped teas like sencha where you throw the leaves away, with matcha you drink all the nutrients from the leaf, including the dietary fiber.
These tea leaves are also shade-grown before harvest. This special step boosts the tea’s savory umami flavor and gives it that beautiful, vibrant green color.
Because of how it’s grown and prepared, matcha delivers a bigger nutritional punch than other teas.
How Many Calories Are in Matcha?
A cup of pure matcha is incredibly low in calories. Generally, matcha powder has about 3 calories per gram. Since a typical serving is just 1 to 2 grams, a cup of matcha made with only water has only 3 to 6 calories.
This makes matcha a perfect, guilt-free beverage you can enjoy anytime, even if you’re watching your calories.
Fun Ways to Enjoy Matcha Every Day
Matcha is more than just a traditional tea; it’s a global favorite found in everything from cafe lattes to desserts. Here are a few simple ideas to get started.
A Simple, Quick Drink
The easiest way to start is with a simple cup of matcha. You don’t need a traditional whisk—a small shaker or even a spoon works great to mix the powder smoothly.
A Refreshing Start to Your Morning
Swap out your usual morning drink for a cup of matcha. Its clean, refreshing flavor is a wonderful way to begin your day and pairs surprisingly well with breakfast.
Get Creative in the Kitchen
Matcha is incredibly versatile! Try stirring it into yogurt, oatmeal, or smoothies for a flavorful and colorful twist. Making your own matcha-flavored treats at home also means you get to control the sweetness.
The Perfect Afternoon Pick-Me-Up
Feeling that afternoon slump? Matcha provides a gentle, focused energy thanks to its natural caffeine and other compounds, making it a fantastic choice for a revitalizing break.
Choosing Your Matcha
To get the most out of your experience, choose a high-quality matcha made with care. Exploring different regions and production methods is a fun way to find the perfect cup that you’ll love.
What’s a Daily Amount?
How much matcha you drink is a personal choice. Some love a strong, bold flavor, while others prefer it light. While you should always listen to your body, a general guideline is 1 to 2 servings per day, which is about 2 to 4 grams of matcha powder in total.
A Note on Caffeine
Matcha contains caffeine, though usually less than a cup of coffee. It’s always a good idea to be mindful of your intake, especially if you:
- Are sensitive to caffeine
- Are nursing
- Find that caffeine in the evening affects your sleep
If you have any concerns, it’s always best to moderate your intake or chat with your doctor. Enjoy finding the perfect matcha routine that works for you!
- Moderate Caffeine Consumption During Pregnancy (Committee Opinion No. 462; reaffirmed 2023) — American College of Obstetricians and Gynecologists (ACOG)
- Limiting your caffeine intake in pregnancy — Tommy’s (UK)
- Should Pregnant Women Get the Green Light to Drink Green Tea? — MotherToBaby (OTIS)
- Green Tea: Usefulness and Safety — National Center for Complementary and Integrative Health (NCCIH, NIH)
- How Green Tea Can Benefit Your Health — Cleveland Clinic (includes pregnancy & caffeine guidance)
- Green Tea in Pregnancy: Safe or Not? — The Bump (consumer health article with expert commentary)
- Matcha: A look at possible health benefits — Harvard Health Publishing
