Matcha tea isn’t just tasty (and pretty)—it *might* help you lose weight, too. If you aren’t already familiar with it, matcha is a concentrated green tea powder made from the leaves of the Camellia sinensis tea plant. It has a distinctive green color and a unique flavor that’s generally sweeter than most other green teas. You can find it on the menu at many cafes or online.
On its own, matcha is low in calories, so drinking the tea instead of higher-calorie beverages like soda may allow you to consume fewer calories throughout the day. It also has documented health benefits, including that it may help reduce the risk of certain chronic diseases, support liver function, and improve focus. But if you’re wondering: is matcha good for weight loss? Here’s what research and experts say.
Note: If you have preexisting conditions or are on any medications, check with your doctor before trying matcha, which contains caffeine and other compounds that may interact with certain medications.
Meet the experts: Josie Porter, R.D., is a senior dietitian with Simple. Jennifer Pallian, R.D., is the founder of Foodess.
Matcha’s nutritional profile
“One teaspoon of matcha green tea powder contains 12 calories, two grams of carbohydrates, two grams of fiber, and zero grams of protein and fat,” says Jennifer Pallian, registered dietitian and founder of Foodess. “It also contains bioactive compounds such as catechins and lutein, as well as vitamin K.” Lutein promotes eye health, improves cognitive function, and protects your skin, and vitamin K plays a role in both blood clotting and bone health. (We’ll get more into catechins soon.)
Sweetened matcha is higher in calories and sugar: A half-teaspoon of sweetened matcha can be around 20 or 30 calories and contains about nine to 13 grams of added sugar.
If you’re drinking a matcha latte (matcha mixed with milk), it will also be higher in calories. One cup of whole milk contains 152 calories, according to the U.S. Department of Agriculture. A cup of low-fat milk contains 106 calories. Dairy alternatives like almond, soy, or oat milk contain anywhere from 46 to about 115 calories per cup. A grande matcha latte with 2% milk at Starbucks, for example, contains 190 calories if it’s iced and 220 calories if it’s hot.
“While it’s not a major source of vitamins or minerals due to the small serving size, matcha is a great antioxidant boost,” says Josie Porter, registered dietitian with Simple. “What makes it unique is that you consume the whole powdered leaf, unlike regular tea where the leaves are steeped then discarded,” she says. “That means you get more of the beneficial compounds, especially antioxidants like [epigallocatechin gallate] EGCG, which, when consumed in adequate amounts have been linked to a range of health benefits.”
Does matcha help you lose weight?
While matcha isn’t a magic solution, studies have shown it may support weight loss. That means that it could be useful in addition to other weight loss strategies, such as exercise and eating a healthy and balanced diet. “Matcha alone probably won’t drive significant weight loss unless other habits shift too,” underscores Porter.
That said, a review of scientific studies found that body weight, body mass index, and waist circumference were reduced in obese subjects who consumed green tea. The researchers also point out that green tea consumption should be combined with a healthy, balanced diet and physical activity.
How, exactly, matcha may help with weight loss may be multi-factorial. Here are a few potential mechanisms behind its weight loss potential:
Matcha contains caffeine, which may support fat loss.
“In general, caffeine can support weight loss,” says Pallian, who points to a 2023 study of 1,483 people with metabolic syndrome. The study found that increasing caffeinated coffee consumption from no or infrequent intake to moderate levels (one to seven cups per week) was linked to reductions in total body fat, trunk fat, and visceral fat. “However, increasing consumption beyond this moderate level didn’t provide any extra benefits, suggesting that moderation is important,” she notes.
While that study focused on coffee, matcha also contains caffeine—anywhere from 38 to 89 milligrams per eight-ounce cup, compared to 100 to 120 milligrams in coffee. Caffeine has also been linked to weight loss in other studies. A 2019 meta-analysis found that caffeine intake was associated with greater weight loss, lower BMI, and reduced body fat.
Matcha may enhance fat oxidation during exercise.
A small 2021 study found that after three weeks of matcha supplementation (three grams per day), women who went on regular 30-minute walks experienced an increase in fat oxidation—the process where the body breaks down fat for energy (not to be confused with actual fat loss).
However, researchers note that when regular brisk walks are part of the picture, the “metabolic effects of matcha should not be overstated.” (The exercise itself probably had something to do with the benefit.) And, heart rate and total energy expenditure weren’t impacted, and there didn’t appear to be any changes in body composition linked to this metabolic shift.
The catechins in matcha may influence metabolism.
“Catechins—especially epigallocatechin gallate (EGCG), the most abundant and bioactive catechin in matcha—may support weight loss,” says Pallian. These compounds may enhance thermogenesis (your body’s calorie-burning process) and boost fat oxidation.
“Additionally, some human studies suggest that catechin-rich teas can increase feelings of satiety and reduce energy intake at the next meal, likely due to their effects on hormones, like ghrelin and adiponectin, and on reward-related neurotransmitters like dopamine,” she says. Still, evidence across studies is mixed, and more research is needed.
FAQ
Does matcha help you burn belly fat?
“While matcha may slightly support fat oxidation or energy expenditure, it’s not a guaranteed or significant fat-loss fix,” says Porter. It’s important to note that you can’t really pick and choose where you lose weight. But if you lose fat, it’s possible you’ll also lose weight around your belly.
How much matcha should I drink to lose weight?
Remember, matcha may support weight loss, but it’s not a magic bullet. “That being said, swapping a sugary latte for a simple matcha can be a smart move—just keep it basic to avoid adding back what you’re trying to cut out,” says Porter.
In a study that linked matcha and weight loss, participants consumed two grams (about one serving) of matcha powder in water per day for 12 weeks. So, that may be a starting place if you want to try incorporating this into your diet.
Is it okay to drink matcha every day?
People with preexisting conditions or who are on medications should talk to their doctor before trying matcha to ensure there are no contraindications. For example, green tea may reverse the effects of blood thinners. That said, for many people, it can be safe and even beneficial for health, Porter says. “Just be mindful of your total caffeine intake, especially if you’re also drinking coffee and tea elsewhere,” says Porter. “A small number of people who are sensitive to caffeine or pregnant may need to limit it, but for most, daily matcha is no problem.” As with most things you eat or drink, moderation is key.
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Eric M. Ascher, D.O. is a board-certified family medicine physician. He completed medical school at the New York College of Osteopathic Medicine, his family medicine residency and fellowship at Northwell Health, and has been working for Northwell Health since. Dr. Ascher practices in New York City and focuses on preventative medicine and healthy lifestyles. He has been recognized annually on The Super Doctor’s List posted in the New York Times and has been recognized by Northwell Health as a Rising Star and Physician of the Year. He hosts a series on YouTube in collaboration with Northwell Health called “Hack Your Health,” where viewers are taught why household items may relieve their ailments. Dr. Ascher is an assistant professor of the Zucker Hillside School of Medicine at Hoftsra Northwell, has been a pioneer for telehealth throughout his career, has been a media expert, and is heavily involved in practice and technology optimization. He appreciates building relationships with his patients and their families to encourage long, happy, and healthy lives.
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