What is matcha? Grades, preparation, caffeine and buying

Short answer: Matcha is green tea in powder form. The tea bushes (Camellia sinensis) are kept in the shade for the last few weeks before harvest. The leaves are then steamed, dried, stripped of veins and stems and ground very finely. You whisk the powder with water, so you drink the whole leaf, including the caffeine and L-theanine it naturally contains. For one cup you use 1 to 2 grams of matcha and 60 to 80 ml of water at 75 to 80 °C.

Last updated: 5 November 2026 · Written by Florian Fermin

At GOYU we sell matcha in three grades, matcha sets and a bamboo whisk. Below we cover everything about matcha: what it is, how it is made, which grades exist, how to prepare it, how much caffeine it contains, what research says and what to look for when you buy it. Want to order straight away? Have a look at buy matcha.

What exactly is matcha?

Matcha is finely ground tea leaf from the tea plant Camellia sinensis. Regular green tea and black tea come from the same plant. The difference lies in how it is grown and processed. For matcha, the bushes are covered against direct sunlight a few weeks before harvest. In the shade, the leaf produces more chlorophyll, which gives it its bright green colour, and more L-theanine stays in the leaf (Kochman et al., 2020).

The biggest difference from a cup of green tea: you steep regular tea and then throw the leaves away. Matcha is whisked into the water, so you drink the whole leaf. That is why it tastes fuller and creamier.

The caffeine figures come from the review by Kochman et al. (2020). How much caffeine is in your cup depends on how many grams you use; more on that below.

How is matcha made?

Making matcha takes more steps than regular tea. In short:

1. Shade. A few weeks before harvest, the tea bushes are covered so the leaves get less direct sunlight.
2. Picking. The young leaves are then picked. Ceremonial grade uses the youngest leaves.
3. Steaming. Shortly after picking, the leaves are steamed so they stay green.
4. Drying and sorting. The leaves are dried and the veins and stems are removed. What remains is called tencha.
5. Grinding. Tencha is ground into a very fine powder. Our ceremonial grade is slowly ground between granite millstones.

Our culinary matcha comes from China, our premium and ceremonial grade come from Japan. All three are organic and consist of 100% matcha, with no sugar or flavourings.

What grades of matcha are there?

In shops you mainly see three names: ceremonial grade, premium and culinary (also called cooking grade). These are trade names, not legally defined classes. They mostly tell you how young the leaf is, how the matcha tastes and what it is meant for. According to a recent review, the quality of matcha on the market varies widely, from ceremonial grade to basic powders, and its composition depends on factors such as harvest season, cultivar and growing method (Unno et al., 2026).

The three grades side by side, with tips for each use, are in the difference between culinary, premium and ceremonial matcha. Also keep an eye on blends and latte mixes: they contain more than matcha. Our Functional Matcha Blend, for example, is 57.5% premium matcha, with organic maca, lion's mane extract, rhodiola extract and ginkgo biloba extract. A latte mix may also contain sugar or milk powder; you can see that on the ingredients list.

How do you make matcha?

Sift 1 to 2 grams of matcha (half to one teaspoon) into a bowl, pour in 60 to 80 ml of water at 75 to 80 °C and whisk in an M or W motion until a layer of fine foam forms. Step by step:

1. Sift the matcha into a bowl, so you get fewer lumps.
2. First add a little water and stir it into a smooth paste.
3. Add the rest of the water. Don't use boiling water, because it makes matcha bitter. Let the water cool for a few minutes after boiling.
4. Whisk quickly from the wrist in an M or W shape until foam forms. A bamboo whisk (chasen) makes this easiest; a small whisk or milk frother also works.
5. Drink your matcha straight away, before the powder sinks to the bottom.

For a latte, whisk the matcha with a little water and pour in warm or cold (plant-based) milk. The recipe is in how to make a matcha latte. Matcha also works in a smoothie, yoghurt, porridge or batter for cakes and pancakes. Don't have a whisk and bowl yet? Read what's in a matcha starter kit or take a look at our matcha sets.

How much caffeine is in matcha?

Matcha contains about 19 to 44 mg of caffeine per gram. With 1 to 2 grams per cup, that comes to roughly 19 to 89 mg (Kochman et al., 2020). The exact amount differs per matcha: in a Polish analysis of eleven matcha teas, the caffeine content varied widely depending on harvest time, growing method and origin (Jakubczyk et al., 2024).

The European Food Safety Authority EFSA sees no safety concern for healthy adults at caffeine intakes of up to 400 mg a day from all sources combined, and single doses of up to 200 mg. For pregnant women EFSA mentions 200 mg a day (EFSA, 2015). So count coffee, cola, energy drinks and other tea too.

Besides caffeine, matcha naturally contains the amino acid L-theanine. In a Japanese study, 2.7 grams of the matcha used contained 71.5 mg of caffeine, 50.3 mg of theanine and 301.4 mg of catechins (Baba et al., 2024). Other matcha may have different levels. For a comparison of these levels with green and black tea, see L-theanine in green tea and matcha. Read more about this compound in L-theanine: what research says.

What else is in matcha?

Because you drink the whole leaf, you also get whatever else is in the leaf. The main groups:

• Catechins, a type of polyphenol. The best known is EGCG (epigallocatechin-3-gallate). According to Kochman et al. (2020), matcha is a concentrated source of them.
• Fibre and protein. In a Polish analysis, matcha powder contained 56.1 grams of fibre and 17.3 grams of protein per 100 grams (Kika et al., 2024). Per cup of 1 to 2 grams, that is about half a gram to one gram of fibre.
• Chlorophyll, the green leaf pigment, thanks to the shade growing.

These claims apply to our three matcha powders:

• Matcha is naturally high in protein**
• Matcha is naturally high in fibre**

**Authorised health claim (Regulation (EU) No 432/2012) or nutrition claim (Regulation (EC) No 1924/2006).

What does research say about matcha?

There are a few small randomised studies on matcha itself, mostly from Japan, looking at attention, memory, mood and sleep. The results are small and not consistent. A critical review from 2022 concludes that the evidence is still too limited to draw conclusions (Sokary et al., 2022). Two examples:

• Dietz et al. (2017): 23 adults received 4 grams of matcha as a drink or in a bar, or a placebo, across four sessions. After 60 minutes there were mainly small differences in tasks for basic attention and reaction speed; no difference in mood was measured. The study was small and single-blind (source).
• Baba et al. (2024): healthy Japanese adults aged 27 to 64 took 2.7 grams of matcha or a placebo every day for 4 weeks. No difference was found in sleep measured with EEG; questionnaires only showed trends (source).

Much of what is said about matcha is really about caffeine and L-theanine, the two compounds that have been studied the most. For our matcha we may use these claims, which are still pending approval by the European Commission:

• Matcha helps you stay alert*
• Matcha helps you focus and concentrate*

*Health claim pending approval by the European Commission.

Who should not drink matcha?

Matcha is tea, but tea with caffeine. The packaging of our premium and ceremonial grade says: not recommended for children and pregnant women, and do not take outside of meals. Also:

• Sensitive to caffeine? Start with 1 gram and preferably don't drink matcha late in the day.
• Pregnant, breastfeeding, taking medication or have a medical condition? Check with your doctor first. That is also on the label of our matcha.
• Supplements with green tea extract. EFSA found that 800 mg of EGCG a day or more from supplements raised liver values in the blood in studies. EFSA generally considers catechins from green tea brewed in the traditional way to be safe (EFSA, 2018). Since 2022, additional European rules apply to green tea extracts (Regulation (EU) 2022/2340). Matcha powder is not an extract, but if you also take a supplement with green tea extract, take that into account.

How do you store matcha?

Store matcha in a cool, dry and dark place, as stated on the packaging, and close the bag properly after use. Light, heat, air and moisture are bad for colour and taste. Use a dry spoon and don't keep matcha next to the hob or the kettle. How long your matcha keeps is stated on the packaging.

What should you look for when buying matcha?

• Ingredients: matcha only (Camellia sinensis), without sugar, milk powder or flavourings, unless you deliberately want a blend.
• Colour: good matcha is bright green, thanks to the chlorophyll from shade growing. If the powder is dull or yellowish green, it is less suitable for drinking on its own.
• The grade fits your use: ceremonial grade on its own, premium or culinary for lattes and recipes.
• Origin: the country of origin should be on the packaging or product page.
• Organic and tested: an EU organic logo and an independent lab test give extra certainty. Our matcha is organic and independently tested for quality and purity.
• Price per gram: don't compare the price per bag, but per gram or per cup. How to do that and why prices differ so much is explained in matcha price: why does matcha vary so much in price?

Summary in 3 points

• Matcha is finely ground green tea from shade-grown leaves of Camellia sinensis; you drink the whole leaf.
• Make a cup with 1 to 2 grams of matcha and 60 to 80 ml of water at 75 to 80 °C, and whisk until it foams.
• A cup contains about 19 to 89 mg of caffeine. Choose ceremonial grade to drink on its own, premium or culinary for lattes and recipes.

Frequently asked questions

Is matcha the same as green tea?

Matcha is a type of green tea, from the same plant. The difference is that the bushes are shaded before harvest and that you drink the whole leaf as a powder instead of an infusion. That is why matcha tastes fuller and is bright green.

How much matcha can you drink per day?

Our serving suggestion is 1 to 2 grams per cup. Our label does not state a maximum number of cups, but watch your total caffeine: EFSA considers up to 400 mg a day from all sources safe for healthy adults, and 200 mg for pregnant women. Our premium and ceremonial grade are not recommended for children and pregnant women.

When is the best time to drink matcha?

The label of our premium and ceremonial grade says: do not take outside of meals. So drink matcha with or after breakfast or lunch. If you are sensitive to caffeine, don't drink it late in the day.

Is matcha healthy?

Matcha is tea: you drink the whole leaf, with caffeine, L-theanine, catechins and fibre. Research on matcha itself is still limited and the measured effects are small. Whether a cup of matcha fits your diet also depends on what you add to it, such as sugar or syrup in a latte.

Why is matcha more expensive than regular tea?

For matcha, the bushes are shaded, the leaves are steamed and stripped of veins and stems, and the leaf is finely ground. That is more work than regular tea. Per cup it is not too bad, because you only use 1 to 2 grams: divide the price by the number of grams and multiply that by what you use per cup. A 90 gram bag gives you 45 to 90 cups.

Sources

1. Kochman J et al. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules 26(1):85. Review of cultivation and composition. doi.org/10.3390/molecules26010085
2. Unno K et al. (2026). Compositional Diversity and Functional Interactions of Bioactive Compounds in Japanese Green Tea: Focus on Matcha, Sencha, and Gyokuro. Molecules 31(16):2934. Review. doi.org/10.3390/molecules31162934
3. Jakubczyk K et al. (2024). Exploring the Influence of Origin, Harvest Time, and Cultivation Method on Antioxidant Capacity and Bioactive Compounds of Matcha Teas. Foods 13(8):1270. Analysis of eleven matcha teas. doi.org/10.3390/foods13081270
4. Kika J et al. (2024). Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile. Foods 13(8):1167. doi.org/10.3390/foods13081167
5. Baba Y et al. (2024). Matcha Does Not Affect Electroencephalography during Sleep but May Enhance Mental Well-Being: A Randomized Placebo-Controlled Clinical Trial. Nutrients 16(17):2907. Randomised, placebo-controlled, 4 weeks. doi.org/10.3390/nu16172907
6. Dietz C et al. (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Research International. 23 participants, single-blind. doi.org/10.1016/j.foodres.2017.05.002
7. Sokary S et al. (2022). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current Research in Food Science. doi.org/10.1016/j.crfs.2022.11.015
8. EFSA NDA Panel (2015). Scientific Opinion on the safety of caffeine. EFSA Journal 13(5):4102. doi.org/10.2903/j.efsa.2015.4102
9. EFSA ANS Panel (2018). Scientific opinion on the safety of green tea catechins. EFSA Journal 16(4):5239. doi.org/10.2903/j.efsa.2018.5239
10. Commission Regulation (EU) 2022/2340 on green tea extracts containing EGCG. eur-lex.europa.eu
11. Product information and labels of GOYU Organic Matcha Powder, Premium Organic Matcha Powder and Matcha Powder Ceremonial Grade, accessed 5 November 2026.

This article is for information only and is not medical advice. Matcha naturally contains caffeine. If in doubt, pregnant, breastfeeding or taking medication, talk to your GP or pharmacist.