Matcha vs. green tea: differences and benefits

The Difference Between Matcha and Green Tea | Matcha Powder vs. Green Tea

Have you ever found yourself wondering, "what is the difference between matcha vs. green tea?" You're not the only one! While green tea has long been linked to various health benefits, such as weight loss, reduced stress, and better cardiovascular health, a brighter shade of green tea is stealing the spotlight: matcha. 

Compared to green tea, Matcha is a more finely powdered, vibrantly brighter green, higher-grade tea with much greater amounts of caffeine, antioxidants, and added health benefits. This is due to how matcha vs. green tea is grown and prepared. Keep reading to find out precisely how matcha powder is different than green tea and why it's considered the healthiest one.

Are matcha and green tea the same?

Matcha and green tea are from the same tea plant, but are different types of tea.

Matcha is a powdered green tea prepared by whisking matcha powder with hot or cold water, while green tea is a loose leaf tea prepared by infusing or steeping the leaves. This means when preparing green tea, water is heated to a boil and then is poured over the dried green tea leaves or poured in a cup or kettle along with a green tea bag and steeped for a few minutes.

Like we said, matcha and green tea both come from a plant native to China, known as Camellia sinensis, which can be traced back almost 5,000 years to ancient China. Although they are both derived from the same plant of the Tencha variety, they are cultivated differently and contain different parts of the same plant. (6) 

Matcha vs. green tea harvesting 

Conventionally, green tea is grown out in the sun until it is harvested. However, for growing traditional Japanese-style matcha, tea bushes are covered to stay in the shade for the last several weeks before harvest. The shade helps increase the amount of chlorophyll in the leaves, leading to denser, more vibrant shades of green in the matcha tea leaves and a higher nutrient count than traditional green tea.(6) 

Following the harvest, done by hand, the young leaves are stored in a dark place to protect the nutrients. They are deveined and destemmed and ground into a fine, bright green powder. 

How is matcha vs. green tea prepared?

While traditional green teas are often made from loose leaves or packed into teabags, matcha is made from finely ground, whole leaves. The whole leaves are ground into powder, whisked into hot water, and enjoyed sip by sip, whereas with conventional green tea, leaves are brewed and then taken out of the boiling water after one to three minutes. (6) 

matcha latte

To enjoy a matcha latte, try simply adding steamed milk and your favorite natural sweetener of choice to your matcha tea.

How healthy is matcha compared to green tea?

Studies have shown that matcha often contains 3–10 times more antioxidants than typical green tea varieties. Matcha is also packed with EGCG, also known as catechin, one of the strongest antioxidants.(6)   There are also notably higher concentrations of phenolic acids, quercetin, rutin, theanine, and chlorophyll in matcha compared to other green tea varieties. 

Is Matcha green tea better than green tea?

While both green tea and matcha are extremely high in a variety of different healthy compounds such as antioxidants and fiber, matcha contains even more healthful compounds than green tea because it is a more concentrated, potent form of green tea.

So, even though they share many of the same health-promoting properties, studies support that the beneficial biologically active compounds in matcha are more active and concentrated than in regular green tea. This makes the regular consumption of matcha particularly good for both physical and mental health. 

Did you know?

One study found that matcha has more than double the amount of vitamin C than other brewed green teas. (7)

Matcha vs green tea caffeine content

Wondering how Matcha compares to green tea caffeine wise? Matcha also has more caffeine than regular brewed green tea—but less than you'll find in regular brewed black tea or coffee. On average, an 8-ounce cup of matcha has around 19–45 milligrams of caffeine, while typical green tea has approximately 11–25 mg per serving. (6) 

When the tea leaves are removed from the water after the steeping process in regular green tea, some of the nutrients are inevitably removed. In comparison, you reap the full benefits of the whole tea leaf when consuming matcha. The shade-grown cultivation method is also behind the added health benefits of matcha compared to green tea. (6) 

What are the health benefits of matcha?

Due to its unique composition of bioactive components, matcha offers a wide range of potential health benefits:

Natural anti-inflammatory

Packed with antioxidants, it's no surprise that matcha can help fight inflammation, promote cell repair, and support artery health. According to one study, matcha can contain up to 137 times more antioxidants than a lower-grade variety of brewed green tea. (11)

Weight loss aid

Eleven studies found that green tea can help people rev up their metabolism, increase fat burning during exercise, and maintain healthier body weight. (10) For example, one study found that women drinking matcha two hours before a brisk walk burned more fat while walking. (12) 

A stronger immune system

All types of green tea have been shown to help support and regulate the immune system against infectious diseases, including COVID-19. Still, a recent study demonstrated that matcha green tea might even possess antiviral properties.

Enhanced mental clarity and mood 

With much higher levels of L-theanine than other types of green tea, matcha is especially good at helping combat stress and fatigue. In addition, studies show that the high amounts of L-theanine in matcha can provide a milder, more enjoyable, longer-lasting buzz than coffee. (3)

Boosts heart health

Drinking green teas has been shown to help improve several key risk factors for heart disease, including blood sugar levels, LDL cholesterol, and total cholesterol. Studies have shown that regularly drinking green tea can lower your risk of heart disease by up to 31%. (2) (1)

Provides liver support

Several animal studies have shown that matcha may help protect liver health. For example, a study of diabetic rats given matcha for 16 weeks found that matcha helped protect both the liver and kidneys. (13) Plus, over 15 studies found that drinking green tea is linked to a decreased risk of liver disease. (14)

Recent studies on the potential health benefits of matcha are promising. Still, it will be necessary to take on more in-depth studies specific to traditional Japanese-grown matcha in the future.

Fun fact: Many people report having more mental clarity and lower anxiety levels when drinking matcha or green tea vs. coffee.

What is the brief history of matcha?

During the Song Dynasty, Buddhist monks began grinding tea leaves into a matcha powder and adding it to hot water in a bowl. A zen monk, Eisai, brought the practice of consuming matcha to Japan. The practice was adopted by Japanese warriors as their pre-battle tea tradition and has since evolved into the contemporary traditional Japanese tea ceremony. (9)

Matcha is now a standard drink in Japan; there is an elaborate tea ceremony around drinking matcha. When prepared traditionally, hot water is whisked together with matcha until it forms a smooth, frothy beverage that can be sipped straight from a comfortably cupped bowl.(4)

Matcha is easy to prepare and enjoy

Did you know that matcha is super easy to make?

Traditional Japanese matcha tea is made by sifting 1–2 teaspoons of matcha powder into your cup using a long bamboo spoon. From there, you simply add 2 ounces of hot water and use a bamboo whisk to blend the water and matcha powder. This creates a foamy tea that can be poured into your cup and enjoyed.

Depending on your preferred consistency, you can adjust the ratio of matcha powder to hot water. For thinner tea, you can put in a half teaspoon of matcha powder and add 3–4 ounces of hot water.

There are several ways to prepare matcha, so you can choose the method you enjoy best. Slightly sweet in flavor, matcha can be enjoyed with water, added to milk for a latte, combined with something sweet, or used as a bright ingredient for baked goods.

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What does good vs. bad quality matcha taste like?

Good-quality matcha has a slightly sweet taste. It is bright in color and creamy in texture, while the average matcha can be more yellow and grainy. The quality of the leaves makes all the difference. With cheaper matcha, it is likely that tougher, older tea bush leaves are used instead of the more vibrant and younger green leaves. (5)

The final word | Which is better, green tea or matcha green tea?

Research supports both matcha and loose-leaf green tea holding a lot of healthful qualities when consumed regularly, but because matcha is composed entirely of young greens leafs, matcha packs a more potent punch of antioxidants and other beneficial elements than it's brewed green tea counterpart.

Research has backed up a wide breadth of potential health benefits associated with matcha, ranging from a hearty immune booster to a supportive weight loss aid. So, for the final word, 1–2 cups of matcha a day is a simple and easy way to give yourself a boost of extra wellness.

– Team


*Japanese Farm-Direct*

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