Are you supposed to have milk in green tea? The complete guide

January 2, 2026 •

4 min read

Green tea has been enjoyed for over 5,000 years, and it is traditionally consumed plain to appreciate its unique and delicate flavor profile. While adding milk is a centuries-old practice with black tea, combining it with the subtle, earthy tones of green tea remains a topic of spirited debate among tea enthusiasts and health experts.

Quick Summary

Adding milk to green tea is debated due to its effects on the tea's flavor and antioxidant potential. The choice depends on personal taste and wellness priorities, with plain green tea offering maximum health benefits.

Key Points

Taste Preference: Adding milk to green tea is a matter of personal preference, though it masks the tea's subtle, delicate flavor profile.
Antioxidant Absorption: The casein protein in cow's milk may bind with green tea's catechins, potentially reducing their antioxidant absorption, though studies are conflicting.
Not Traditionally Recommended: Traditional tea ceremonies, especially in Asia, do not include milk with green tea to fully appreciate its nuanced taste.
Matcha is an Exception: For stronger green tea like matcha, milk is a popular addition for creating lattes because the robust flavor can stand up to it.
Use Dairy Alternatives: Plant-based milks like soy, almond, or oat are often recommended as they are less likely to interfere with catechin absorption.
Proper Brewing is Key: Correct brewing temperature (around 175-180°F) and steep time (2-3 minutes) are crucial for avoiding bitterness and enjoying plain green tea.

The Tradition and Controversy: Green Tea Plain vs. With Milk

For many, the idea of adding milk to green tea is a faux pas, while others see it as a way to soften its bitterness or simply as a matter of personal taste. The core of the disagreement lies in two key areas: flavor and health benefits.

The Purist's Perspective

Tea purists and many traditional Asian tea cultures advocate for drinking green tea without any additions. This is because green tea's processing (steaming and pan-frying, but no fermentation) leaves its delicate, vegetal, and sometimes grassy notes intact. These subtle flavors are easily overpowered by the creamy, rich taste of milk, which is better suited for the robust, tannic notes of black tea. Improper brewing, such as using water that is too hot, can also make green tea bitter, but enthusiasts argue the solution is to correct the brewing method, not to mask the flavor with milk.

The Milk Drinker's Case

For those who enjoy their tea with milk, the addition can create a smoother, more palatable drink. This is a particularly popular approach with matcha, a powdered green tea with a much stronger, more concentrated flavor. Matcha lattes, for instance, are widely enjoyed because the robust matcha taste holds up well against the creaminess of milk, creating a balanced and flavorful beverage. For many casual tea drinkers, personal enjoyment is the most important factor, and if milk makes green tea more pleasant to drink, then it is a perfectly acceptable choice.

The Health Impact: Milk and Antioxidants

Green tea is celebrated for its high content of antioxidants, specifically catechins like EGCG, which are linked to numerous health benefits such as improved heart health and reduced risk of certain cancers. The interaction between milk and these antioxidants is a primary concern for health-conscious consumers.

The Case Against Adding Milk

Some in-vitro studies and limited human research suggest that the casein protein in cow's milk can bind to the catechins in green tea, potentially reducing their bioavailability and absorption by the body. This effect might diminish some of the heart-protective benefits associated with plain green tea. One study noted that black tea with milk did not produce the same blood flow improvements as plain black tea, a finding that is sometimes extrapolated to green tea as well due to the presence of similar compounds. Wufeng Tea mentions that milk can inhibit the positive metabolic effects of green tea that promote weight loss.

The Conflicting and Mitigating Evidence

However, other studies have produced conflicting results, with some finding no significant decrease in antioxidant activity when milk is added. The effect may depend on factors such as the type of tea, the amount of milk, and the brewing method. Furthermore, even if some antioxidants are inhibited, green tea with milk still offers health benefits and is generally considered a healthier beverage choice than many sugary alternatives. Some research suggests that proteins might even enhance certain anti-inflammatory effects of green tea.

Alternatives to Dairy for Creamy Green Tea

For those who prefer a creamy green tea but are concerned about dairy's impact, several plant-based milks offer a good compromise. These alternatives lack the casein protein that is thought to interfere with catechins.

Soy Milk: Contains lecithin, which has a different molecular structure than casein and does not bind to catechins in the same way, potentially preserving more of the antioxidant benefits.
Almond Milk: Offers a sweet, nutty flavor that pairs well with the earthy notes of green tea, particularly matcha.
Oat Milk: Provides a naturally creamy and mild-flavored alternative that complements the tea without overpowering it.
Coconut Milk: Adds a tropical twist to your green tea or matcha latte, with a distinct flavor profile.

Comparison: Plain Green Tea vs. Green Tea with Milk


Feature	Plain Green Tea	Green Tea with Milk
Flavor Profile	Subtle, vegetal, or grassy notes. Distinct aroma.	Milder, creamier texture. Original flavor is masked.
Traditional Use	Considered the traditional method, especially in Asia.	Less common historically, but popular in modern cafes (e.g., matcha lattes).
Antioxidant Absorption	Optimal; no casein to interfere with catechin absorption.	Potentially reduced, as milk proteins may bind to catechins.
Nutritional Additions	Primarily antioxidants and other compounds from the tea leaf.	Adds calcium, protein, and calories from the milk, but may reduce tea's specific benefits.
Best for	Enjoying the tea's nuanced flavor and maximizing health benefits.	Creating a creamy, smooth beverage or balancing out the stronger flavor of matcha.

Proper Green Tea Brewing for Optimal Flavor

To truly appreciate green tea's flavor without additives, proper brewing is crucial. Follow these simple steps:

Use High-Quality Leaves: Choose loose-leaf green tea for the best flavor experience.
Heat Water to the Correct Temperature: Bring fresh water to just below boiling, around 175–180°F (80–85°C). Boiling water can scorch the delicate leaves and create a bitter taste.
Steep for the Right Amount of Time: Steep for just 2–3 minutes. Over-steeping will lead to bitterness.
Consider Adding Enhancements: If you want to add flavor without dairy, consider a squeeze of lemon or a small amount of honey, which can even enhance antioxidant availability.

Conclusion: The Final Verdict

Ultimately, whether you add milk to green tea is a personal decision based on your taste and health goals. For purists and those seeking to maximize the tea's antioxidant potential, drinking it plain is the best approach. The conflicting research suggests that while milk may reduce some antioxidant absorption, the overall health benefits of drinking green tea are still present and it is a healthier choice than many sweetened beverages. If you enjoy the creaminess of milk, especially in a popular matcha latte, using a dairy-free alternative is a great way to preserve more of the tea's natural goodness while still getting the texture you crave. For more on green tea's benefits, see this comprehensive overview Healthline.

Frequently Asked Questions

Yes, you can put milk in your green tea. While it's not the traditional way to prepare it, and it will change the flavor and potentially reduce some health benefits, it ultimately comes down to your personal preference.

Some research suggests that the protein in cow's milk can bind to green tea's antioxidants, reducing their absorption. However, other studies show conflicting results, and many experts believe that drinking green tea with milk is still beneficial overall, and better than drinking no green tea at all.

Green tea has a much more delicate, earthy, or vegetal flavor profile than black tea. Adding milk tends to overwhelm these subtle notes, so purists prefer to drink it plain to fully appreciate its taste.

Non-dairy milks such as soy, almond, oat, or coconut milk are excellent choices. Soy milk is noted for not interfering with catechins like casein might, while almond and oat milks offer great flavor and texture for lattes.

Yes, a matcha latte is a great way to enjoy green tea with milk. Because matcha is a concentrated powder, its flavor is robust enough to pair beautifully with milk, creating a balanced and creamy drink that is very popular.

If you want to add flavor without using milk, consider a squeeze of lemon, a touch of honey, or a few fresh mint leaves. These additions can complement the tea's flavor without masking its unique characteristics.

Yes, it does. You should avoid adding cold milk directly to very hot green tea, as this can cause the milk to curdle, especially with plant-based options. It is better to gently warm the milk first.