Is a matcha latte healthy?

Matcha naturally contains antioxidants, amino acids and a small amount of caffeine. That makes the drink an appealing alternative to coffee for many people, although "healthy" is a broad term that depends on many factors. In this article you'll read what exactly is in matcha, how the caffeine compares to coffee and what to keep an eye on.

Prefer to get started right away? Then check out our matcha latte recipe or iced matcha latte recipe.

What's in matcha?

Matcha is finely ground green tea, made from the leaves of the Camellia sinensis plant. The big difference from regular green tea lies in how you drink it: with matcha you consume the whole leaf, while with steeped tea you only drink the infusion. As a result, you take in more of the leaf's nutrients than with an ordinary cup of green tea.

Matcha contains, among other things:

• Catechins, a group of antioxidants
• L-theanine, an amino acid that occurs naturally in tea leaves
• Chlorophyll, responsible for the characteristic green colour
• A small amount of vitamins and minerals, including vitamin C and potassium

Take a look here at the Japanese matcha powder from Café du Jour.

Antioxidants in matcha: what are catechins?

Catechins are a group of antioxidants that occur naturally in green tea. One of the best known is EGCG (epigallocatechin gallate). Because with matcha you drink the whole tea leaf instead of just an infusion, a cup of matcha usually contains more catechins than a cup of regular green tea.

In nutritional science, antioxidants are associated with neutralising free radicals in the body. Research confirms that catechins are the main source of tea's antioxidant capacity, although the precise effects on health and the results vary from study to study. Matcha is therefore not a miracle cure, but a drink that naturally contains a relatively large amount of these substances.

Caffeine in matcha: how does it compare to coffee?

A cup of matcha usually contains somewhere between 30 and 70 mg of caffeine, depending on the amount of powder and the quality. For comparison: a cup of filter coffee contains on average around 80 to 100 mg of caffeine, and an espresso around 60 to 80 mg.

The difference lies not only in the amount, but also in how your body absorbs the caffeine. Matcha naturally contains L-theanine, an amino acid that is thought to slow down the absorption of caffeine. That leads to a gradual release, instead of the quick peak you often feel with coffee. Many people experience this as a calmer, longer-lasting energy, without the crash that sometimes follows a cup of coffee.

To get a better picture, it's handy to put the caffeine amounts side by side:

As you can see, matcha usually contains less caffeine than a cup of coffee, but more than an ordinary cup of tea. The exact amount depends on the quality and the amount of matcha powder you use: the more powder, the higher the caffeine value.

Possible points of attention with matcha

For most people, matcha is fine to combine with a varied diet, but there are a few things to keep in mind:

• Caffeine sensitivity. Even though the caffeine in matcha is released more gradually, it's still caffeine. If you're sensitive to caffeine, you may notice that matcha too affects your sleep or rest, especially with several cups a day.
• Quality differences. Not all matcha is equal. Cheaper, lower-quality matcha can contain more bitter substances and is often grown and processed less carefully than culinary or ceremonial grade.
• Pregnancy, medication or underlying conditions. Do you have questions about caffeine intake during pregnancy, while taking medication or with a medical condition? Then consult your doctor or midwife for personal advice.

Is a matcha latte healthier than coffee?

Whether matcha is "healthier" than coffee depends on what you're looking for. Both drinks contain caffeine and both are used as a natural source of energy. Matcha stands out for its more gradual caffeine release and the presence of catechins from the whole tea leaf. Coffee, in turn, also contains its own antioxidants and for many people is simply a matter of taste and habit.

Neither is by definition the better choice. It's mainly a question of what suits your daily rhythm and sensitivity.