What is green tea?
Green tea comes from the same plant as black tea — Camellia sinensis — but its leaves are heated soon after picking to prevent oxidation. This preserves a group of polyphenols called catechins, the best known of which is epigallocatechin gallate (EGCG). Matcha is a powdered green tea in which the whole leaf is consumed.
Nutrition at a glance
Values are approximate and based on typical figures reported in USDA FoodData Central. Exact amounts vary by variety, size and preparation.
Potential benefits of green tea
- A calorie-free way to hydratePlain brewed green tea counts toward your daily fluid intake and is a flavorful alternative to sugary drinks.
- Moderate caffeine for gentle alertnessGreen tea usually contains less caffeine than coffee. Many people find it provides a calmer sense of focus, which some researchers link to the amino acid L-theanine.
- Rich in catechinsGreen tea is one of the richest dietary sources of catechins, which show antioxidant activity in laboratory studies. Their effects in people are still being researched.
- Part of traditional dietary patternsGreen tea is a feature of several traditional diets studied for their associations with healthy aging, though tea is only one part of those overall lifestyles.
Delicious ways to enjoy green tea
- Brew with water just off the boil (about 75–80°C / 170–175°F) for 2–3 minutes to avoid bitterness.
- Try iced green tea with lemon and mint in summer.
- Whisk matcha into warm milk for a latte.
- Use cooled green tea as a base for smoothies.
Things to keep in mind
- Highly concentrated green tea extract supplements have been linked to rare cases of liver injury. Brewed tea in normal amounts is different from high-dose supplements — speak to a healthcare professional before taking extracts.
- Caffeine sensitivity varies. The FDA cites 400 mg a day as an amount not generally associated with negative effects in healthy adults; people who are pregnant should follow their provider's advice.
- Tea can reduce absorption of non-heme iron when taken with meals; drink it between meals if this is a concern.
The bottom line
Green Tea can be a nutritious and enjoyable part of a varied, balanced diet. No single food is a cure-all — the overall pattern of what you eat, along with sleep, activity and medical care, matters most.
Sources & further reading
- USDA FoodData Central
- Dietary Guidelines for Americans
- NIH Office of Dietary Supplements
- The Nutrition Source — Harvard T.H. Chan School of Public Health
- U.S. Food & Drug Administration — Food
Medical disclaimer: This article is for general informational and educational purposes only and does not constitute medical, nutritional or health advice. It is not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional about your individual needs. Full disclaimer.
