Is matcha tea good for you? Yes, but the research is complicated. Learn the truth about matcha and its health benefits in this comprehensive dietitian review.

Matcha latte in a glass cup with a glass straw

This post may contain affiliate links.

Matcha green tea is known for its health benefits.

The Internet is riddled with claims that matcha can fight cancer, protect against heart disease, and maybe even help you lose weight. But what’s really true? Is matcha tea actually good for you?

We’ll uncover the truth about matcha in this comprehensive research review by a Registered Dietitian. I’ve dug into the research to help you learn what matcha is, why it’s supposed to be healthy, and exactly what the research says about its health benefits.

And if you scroll to the bottom of this article, I will also tell you what to look for when buying and preparing matcha green tea, and how I make my daily matcha latte.

What is matcha?

Matcha is a type of powdered green tea originating from Japan.

Green tea is known for its health benefits — research suggests it can help improve cholesterol, regulate blood sugar, and lower blood pressure.

But what makes matcha unique is that it’s more concentrated. Unlike steeped green tea, matcha is a powder that dissolves right into water. That means you’re getting a higher concentration of its bioactive compounds, and likely more of those benefits too.

Matcha is a type of powdered green tea with a higher concentration of beneficial compounds.

Why is matcha good for you?

Matcha is considered a health-promoting drink because it contains several beneficial compounds with anti-inflammatory and antioxidant properties:

Is matcha tea good for you? These compounds indicate, yes! But scroll down for more information on matcha’s specific health benefits and details on what the research says.

What are the benefits of matcha green tea?

We know matcha contains loads of beneficial compounds. But the truth is, we need way more research to know how this actually translates to human health.

Early research suggests matcha may help support:

  • Brain health and function
  • Weight management
  • Skin health and appearance
  • Blood sugar regulation
  • Heart health
  • Risk of cancer

Nutrition tip: Matcha powder has benefits, but the milks and sweeteners used in matcha drinks might not. Make your matcha latte with nutrient-dense milks like dairy and soy, and limit added sugars.

Matcha bowl with matcha whisk, with prepared matcha inside

Matcha caffeine content

Matcha definitely contains caffeine, but the exact amount depends on what you’re buying and how much you use.

Research suggests that matcha has about 19-44 milligrams of caffeine per gram. That means a matcha drink made with 2 grams of matcha might contain 38 to 88 milligrams of caffeine. A stronger drink might contain up to 176 milligrams.

I know what you’re wondering — is that a little or a lot? A cup of coffee has 113 to 247 milligrams of caffeine, and the recommended daily maximum is 400 milligrams. So, matcha contains a little less caffeine than coffee and well within the safe daily limits.

Matcha drinks usually have a little less caffeine than coffee, but it depends. Most adults can safely drink matcha daily without exceeding recommended caffeine limits.

Health benefits of matcha green tea

Brain health

There’s limited but promising evidence on matcha’s role in brain health. Some small trials suggest that matcha can help lower stress and improve memory. Early research also suggests it may protect against cognitive decline, but significantly more research is needed to draw any conclusions.

Matcha may support brain function and health, but we need more research.

Weight loss

Early research suggests that matcha may support weight loss, but the jury’s still out.

The catechins and caffeine in matcha is thought to improve metabolism, but this this review found that the impact is insignificant. There is some animal research to suggest matcha may help slow the rate of weight loss and decrease appetite, but this can’t necessarily be translated to humans.

This human study found that matcha helped people lose more body weight and body fat, but so much more research is needed to understand if this is true and how to apply it.

Matcha may help with weight loss but more research is needed to confirm its impact and understand dose.

Skin health

Matcha is thought to support skin health and appearance because it contains polyphenols, but the data is mixed. Research to-date suggests consuming matcha can help protect against sun damage. There’s not enough research to understand whether matcha makes a substantial impact for acne, aging, or other skin concerns.

Matcha may help support healthy skin because of its antioxidant and inflammatory properties, but there’s not enough research to say for sure.

Blood sugar

There’s some interesting research to suggest that matcha and other green teas might help better regulate blood sugar by improving glucose metabolism. This review found that green tea may help lower fasting blood sugar in certain populations, while this meta-analysis saw that it decreased A1C too.

Matcha consumption may help lower blood sugar, but be cautious about too many added sugars in store bought matcha drinks.

Heart health

Matcha may help improve heart health, but we need more research to confirm. In fact, this meta-analysis found that supplementing with green tea catechins helped improve triglycerides and cholesterol. And this review suggests that green tea catechins could help reduce risk of heart disease. We need more research to understand whether drinking matcha at home can have the same impact.

The catechins in matcha may improve blood lipids and reduce risk of heart disease. It’s unclear whether drinking matcha at home produces a significant effect on heart health.

Cancer

Early research suggests that matcha green tea may help prevent and fight cancer, but more research is needed. This meta-analysis found that consuming green tea could help reduce the risk of developing some cancers, but the studies included weren’t strong and findings were inconsistent.

Although green tea contains compounds with anti-tumour properties, it’s unclear whether drinking matcha can help prevent or treat cancer. More research is needed.

Things to watch out for

Follow these tips to get the most out of your matcha:

  • Consume your matcha before its expiration date
  • Buy a high-quality matcha with a bright green color
  • Avoid excess added sugars when making or buying matcha drinks
  • Use a high protein milk in matcha lattes like cow’s milk or soy
Matcha powder in a small white bowl with a wooden spoon

My matcha latte recipe as a dietitian

Here’s how I make my daily matcha latte as a Registered Dietitian:

  1. Sift 2 tsp matcha powder into a small bowl.
  2. Add 75 ml of hot water.
  3. Whisk until frothy and clump-free.
  4. For a hot latte, steam 1 cup of milk (I use cow’s milk or soy milk for protein) and add to a mug. For an iced latte, pour 1 cup of milk over ice in a glass.
  5. Pour matcha over milk.
  6. Add 1 tsp maple syrup and a splash of vanilla extract.
  7. Mix and enjoy!

Don’t have fancy matcha tools? Make an iced matcha latte by combining ingredients in your blender or using a hand-held whisk. Pour over ice once combined and smooth!

Is matcha tea good for you? Final Thoughts

Is matcha tea good for you? The short answer is yes.

The long answer is that we need more research to understand just how good for you matcha really is. And we definitely need more research to be able to say how much matcha you have to drink (and how often) to see substantial health benefits.

As a Registered Dietitian, I definitely recommend including matcha or other green tea in your diet regularly. Just be careful when adding sweeteners and milks to your drinks! Depending on your health goals, this might be a sneaky source of added sugars in your diet.