Beverages · Tea

Green Tea (Matcha)

94Health
Score

A+

Matcha is shade-grown green tea leaf stone-ground to a fine powder and consumed whole, delivering concentrated catechins (EGCG), L-theanine and chlorophyll.

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Why Green Tea (Matcha) scores 94

Nutrient density35

Protein quality12

Fiber content10

Healthy fats5

Bioactive compounds14

Glycemic impact10

Top nutrients

Vitamin K2416.7Iron94.4Manganese69.6Vitamin C66.7Potassium57.4

Nutrition

per_100g

290

Calories

30.6g

Protein

33.4g

Carbs

5.3g

Fat

38.5g

Fiber

Health benefits

Reduced cardiovascular and all-cause mortality

strong evidence

Catechins improve lipid profile and endothelial function and reduce LDL oxidation; large cohorts link green-tea intake to lower mortality

Improved attention with reduced jitter

moderate evidence

L-theanine modulates alpha brain-wave activity and buffers caffeine's stimulatory effect

Pairs well with

·lemon
·ginger
·unsweetened latte

Practical tips

·Best timing: Morning or early afternoon; avoid late evening due to caffeine.
·Steep brewed green tea at or below 80C to preserve catechins; for matcha, whisk ~1-2 g into hot (not boiling) water. Lemon stabilises EGCG.