Is Matcha Healthier with Milk or Water?

December 28, 2025 •

4 min read

Recent studies have explored the impact of adding milk to tea, with some suggesting milk proteins may interfere with the absorption of potent antioxidants. So, when it comes to maximizing health benefits, is matcha healthier with milk or water? The answer depends on your priorities: pure potency or a creamy, balanced flavor.

Quick Summary

This article explores the nutritional differences between preparing matcha with water versus milk. It examines how milk's casein protein can affect antioxidant absorption, details the distinct benefits of each preparation method, and outlines factors to consider based on your health goals and taste preferences.

Key Points

Antioxidant Absorption: Water maximizes the absorption of catechins like EGCG, while dairy milk's casein protein might slightly inhibit it, though EGCG is more resilient.
Calorie Count: Matcha with water is virtually calorie-free, whereas a matcha latte can contain 50 to 300+ calories depending on the milk and sweeteners used.
Flavor Profile: Traditional preparation with water highlights matcha's full, earthy, and umami flavor, while milk creates a creamier, smoother, and milder taste.
Milk Alternatives: Using plant-based milks avoids the potential casein-related issues, offering a creamy texture without compromising antioxidant absorption.
Consistency is Key: The healthiest choice is often the one you'll drink consistently. If a latte makes matcha enjoyable, its regular consumption can outweigh any minor reduction in antioxidant uptake.
Nutritional Value: Milk adds its own nutritional benefits like calcium and protein, but water provides the purest, most concentrated form of matcha's inherent vitamins and minerals.
Traditional vs. Modern: Preparing matcha with water is the traditional, ceremonial method, whereas lattes with milk represent a modern, Westernized take on the beverage.

The Science Behind Matcha and its Antioxidants

Matcha is prized for its high concentration of antioxidants, particularly epigallocatechin gallate (EGCG), a catechin with anti-inflammatory and cancer-fighting properties. Unlike regular green tea, where the leaves are discarded, consuming matcha powder means ingesting the entire leaf, providing a more potent dose of these beneficial compounds. The core debate surrounding matcha preparation centers on whether adding milk affects the bioavailability of these crucial antioxidants.

The Milk vs. Water Debate: Bioavailability and Absorption

Several studies have investigated how milk protein, specifically casein, interacts with polyphenols like catechins.

The Pro-Water Argument: Some research suggests that casein can bind to catechins, forming a complex that reduces the antioxidants' absorption by the body. The argument is that plain matcha in water offers maximum bioavailability, allowing the body to absorb the full nutritional punch without interference. This is the traditional Japanese method, honoring the tea's purest form.
The Pro-Milk Argument: Counterarguments and more recent studies present a more nuanced view. Some research has shown that dairy milk had no effect on the absorption of catechins in tea. Another study found that the potent EGCG catechin is more resilient and less affected by casein than smaller catechins. Supporters also note that a creamy, enjoyable drink you consume consistently might offer more benefits over the long term than a plain version you drink infrequently due to taste. Plant-based milks like almond, soy, or oat milk are also popular alternatives, as they do not contain casein and are thought not to inhibit absorption.

The Nutritional and Caloric Implications

Beyond antioxidant absorption, the choice between milk and water significantly impacts the overall nutritional profile of your drink.

Water-Based Matcha: Using water results in a virtually calorie-free beverage. It's a clean, simple way to enjoy matcha's benefits without any added sugars or fats. This is ideal for those focused on weight management or limiting their caloric intake.
Milk-Based Matcha: Adding milk introduces calories, fats, proteins, and sugars (both natural and added, depending on the milk and any sweeteners). This can turn matcha from a simple tea into a more substantial snack or meal replacement. The type of milk matters: whole milk adds more calories and fat, while unsweetened plant-based milks offer a creamier texture with fewer calories.

The Flavor Profile: A Matter of Taste

Matcha with Water: This preparation method allows the nuanced, earthy, and umami flavors of the matcha itself to shine. For ceremonial-grade matcha, which is less bitter and of higher quality, water is the best medium to appreciate its full complexity.
Matcha with Milk: Milk rounds out the flavor, mellowing the grassy notes and reducing bitterness. The resulting creamy texture is what makes the modern matcha latte so popular, appealing to those who prefer a smoother, richer beverage. The choice between dairy or plant-based milks and added sweeteners further tailors the flavor to personal preference.

Comparing Matcha Preparations


Aspect	Matcha with Water (Traditional)	Matcha with Milk (Latte)
Antioxidant Absorption	Potentially maximized; minimal to no interference.	Potentially slightly reduced, especially for smaller catechins, but potent EGCG remains largely unaffected. No effect with casein-free plant milks.
Calories	Very low (approx. 5 calories per serving).	Higher, depending on milk type and sweeteners (50-300+ calories per serving).
Flavor Profile	Earthy, umami, and sometimes slightly bitter; allows the true matcha flavor to dominate.	Creamy, smooth, and mellowed flavor; masks bitterness and adds richness.
Preparation	Simple: whisk powder with hot (not boiling) water.	More complex: requires heating and frothing milk, and whisking matcha separately or with a small amount of milk.
Nutritional Additions	Primarily the vitamins and minerals from the tea leaf.	Adds protein, calcium, and vitamin D from fortified dairy milk.

Conclusion: The Final Verdict

So, is matcha healthier with milk or water? The most definitive answer is that matcha with water offers the purest, most direct delivery of the tea's benefits, potentially maximizing antioxidant absorption with zero added calories. However, preparing matcha with milk remains a perfectly valid and healthy choice, especially if it encourages consistent consumption. For those concerned about milk's impact on antioxidants, using a plant-based milk alternative is a great way to achieve a creamy texture without the casein. Ultimately, the healthiest cup is the one you will enjoy and drink regularly as part of a balanced diet.

Choosing the Right Path for You

Consider your primary motivation for drinking matcha. If you're a purist seeking the maximum antioxidant punch and authentic flavor, the traditional water-based preparation is your best bet. If you prefer a milder taste and creamy texture and are less concerned with marginal losses in antioxidant bioavailability, a matcha latte is a delicious and healthy indulgence. For a middle-ground option, a latte made with a high-quality, ceremonial-grade matcha and a casein-free plant milk offers a balance of taste and nutrition.

One resource to further explore the science behind tea compounds is the National Institutes of Health (NIH).

References

Ujiha. Matcha and Milk: The Truth They Don't Want You To Know! - Ujiha. Dec 16, 2024. MoMatcha. Can you drink matcha without milk? - MoMatcha. Apr 30, 2025. Maison Koko. How Many Calories Are in Matcha or a Matcha Latte? - Maison Koko. Oct 21, 2024. Matcha.com. Matcha’s Antioxidants and Milk: What You Need to Know. Jul 09, 2025. MoMatcha. Why Milk Might Undo Some of Matcha's Benefits. Sep 30, 2024. Matcha.com. Does Milk Impact Matcha Green Tea Nutrient Absorption? Dec 12, 2024. Matcha Source. Health Benefits of Matcha Tea. Accessed Oct 12, 2025. Matcha.com. Matcha’s Antioxidants and Milk: What You Need to Know. Jul 09, 2025. EatingWell. What Happens to Your Body When You Drink Matcha Every Day. Mar 28, 2025. AKI MATCHA. Why Do Matcha And Milk Never Go Together? Mar 21, 2022. MoMatcha. Can you drink matcha without milk? - MoMatcha. Apr 30, 2025. Seramikku. What is cold whisked matcha? - Seramikku. Jan 22, 2025.

Frequently Asked Questions

No, adding milk to matcha does not completely cancel out its health benefits. While some studies suggest dairy's casein protein may slightly reduce the bioavailability of certain catechins, the powerful EGCG antioxidant is largely unaffected, and you still receive a significant amount of nutrients.

Yes, if you want a creamy latte while minimizing potential impacts on antioxidant absorption, plant-based milks like almond, oat, or soy are a great choice. They do not contain casein and won't interfere with the catechins in the same way that dairy milk might.

The traditional Japanese method uses only hot water to prepare matcha to fully appreciate the tea's authentic, delicate flavor and to ensure maximum bioavailability of its beneficial compounds. This preparation honors centuries of tradition and ritual.

A matcha latte can still be a healthy option, but a pure matcha prepared with water is the lower-calorie choice for weight management. Matcha's catechins can boost metabolism, but adding milk and sweeteners significantly increases the caloric content.

Both preparations provide a steady, jitter-free energy boost from the combination of caffeine and L-theanine. A pure matcha with water may deliver a more pronounced effect as it's less diluted by other ingredients.

Yes, for optimal results, use hot, but not boiling, water (around 175°F/80°C). Boiling water can scald the powder, leading to a bitter taste and potentially degrading some of the delicate nutrients.

To get a creamier, frothier texture without milk, you can use a bamboo whisk (chasen) to aggressively whisk the matcha powder with hot water. For a richer flavor, you can also consider higher-grade ceremonial matcha powder.