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Matcha powder Calories
Antioxidant, energy boosting, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 teaspoon (medium) of Matcha powder (2 g) has 6 calories. That works out to 320 calories per 100 g. It contains 0.7 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 46 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Matcha powder?
Matcha powder is finely milled Japanese green tea made from leaves grown in the shade and processed so they can be ground whole. Rather than steeping the leaves and removing them, you whisk the powder into water and drink it. In Japan it is used for traditional whisked tea as well as modern drinks; elsewhere, matcha lattes and iced versions are common, and it also appears in baking.
Its flavour is grassy and savoury, with a gentle bitterness, and whisking gives it a smooth, sometimes lightly foamy texture. The whole-leaf powder contributes fibre and protein, though the amount used for a drink is small. Sift it or whisk it first with a little warm water to avoid lumps, then add water or milk to suit your taste.
Matcha powder Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
35g
· 13% DV
Protein
30g
· 60% DV
Fat
5g
· 6% DV
Fiber
30g
· 107% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 39% · Fat 15%
Matcha powder Vitamins & Minerals
Vitamins
Vitamin K
2300µg · 1917% DV
B2
1.4mg · 108% DV
Biotin
20µg · 67% DV
Vitamin C
60mg · 67% DV
Minerals
Manganese
3mg · 130% DV
Copper
1mg · 111% DV
Magnesium
230mg · 55% DV
Calcium
420mg · 42% DV
How Nutritious Is Matcha powder?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Matcha powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Matcha powder
To burn the 320 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Matcha powder Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Matcha powder Contain Allergens?
No known major allergens
Which Diets Is Matcha powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Matcha powder Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Matcha powder
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Frequently Asked Questions About Matcha powder
How do you whisk matcha powder without lumps?
Sift matcha powder first, then whisk it with a small splash of warm water to make a smooth paste. Add the remaining water gradually and whisk briskly in a zigzag motion; a dry clump is much harder to break up once the cup is full.
Does matcha powder have more caffeine than coffee?
A serving of matcha powder often has less caffeine than a cup of brewed coffee, but the amount varies with the serving and preparation. Matcha still contains caffeine, so it can affect people who are sensitive to it.
How is matcha powder different from regular green tea?
Matcha powder is made from shade-grown tea leaves that are finely ground and consumed whole. With regular green tea, the leaves steep in water and are removed, so matcha has a more concentrated flavor and a fuller texture.
What does matcha powder taste like?
Matcha powder tastes grassy and slightly bitter, with a savory, umami quality. A smoother matcha is easier to drink plain, while too much powder or water that is too hot can make the bitterness more noticeable.
Which matcha powder should you use for a latte?
A culinary or latte-grade matcha powder is usually a practical choice for a latte because its flavor holds up when mixed with milk. Grade labels are not standardized, so choose one described as suitable for lattes and adjust the amount to taste.
Can matcha powder help with weight loss?
Matcha powder does not cause weight loss on its own. It can be part of a balanced eating pattern, but sweetened matcha drinks can add substantial sugar; making a latte without added sweeteners keeps the drink simpler.
Does matcha powder go bad after opening?
Matcha powder can lose its fresh flavor, aroma, and vivid color after opening, especially when exposed to air, light, heat, or moisture. Keep it tightly sealed in a cool, dark, dry place and use it while it still smells fresh.
Can you bake with matcha powder?
Yes, matcha powder works in cakes, cookies, pancakes, and other baked goods. Its green color and distinctive flavor can fade or turn dull with heat, so use a recipe designed for matcha and avoid adding more than it calls for.
Is matcha powder good for you?
Matcha powder contains tea antioxidants and can be a flavorful alternative to sweetened drinks. It is not a cure or a substitute for a varied diet, and adding large amounts of sugar or cream can change the drink’s overall nutritional profile.
When should you drink matcha powder, and can it affect sleep?
Drink matcha powder earlier in the day if caffeine makes it harder for you to sleep. Its caffeine content can vary, but late-day matcha may still keep sensitive people alert; choosing a caffeine-free drink in the evening avoids that effect.
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Nutrition data compiled from USDA FoodData Central and scientific sources.