Nutrition Diet: Is It Better to Drink Green Tea with Milk or Not?

October 7, 2025 •

4 min read

Research on the effect of milk on green tea's potent antioxidants has yielded conflicting results, with some studies suggesting a reduction in absorption. Understanding this debate is crucial for anyone making dietary choices, so let's explore if it's better to drink green tea with milk or not.

Quick Summary

For maximizing catechins, unsweetened green tea is best, but adding milk provides creamy flavor and nutrients. The impact on antioxidant bioavailability varies based on milk type and conflicting research.

Key Points

Antioxidant Interaction: The casein protein in cow's milk can bind to green tea's antioxidants, catechins, potentially reducing their effectiveness, though research findings are mixed.
Flavor vs. Benefits: Drinking green tea plain maximizes its natural flavor and potential antioxidant potency, while adding milk creates a creamier, milder, and often more palatable beverage.
Conflicting Scientific Evidence: While some studies suggest reduced antioxidant capacity with milk, other human trials show no significant impact on absorption, highlighting that the nutritional effect is complex and debated.
Plant-Based Alternatives: Non-dairy milks like almond or oat are generally considered to interfere less with green tea's catechins than cow's milk due to lower protein content.
Personal Health Goals: The ideal choice depends on individual priorities, whether maximizing nutrient intake from milk, maximizing catechins from plain tea, or finding a balance that suits personal taste.
Not Unhealthy: It is not inherently unhealthy to drink green tea with milk, as the drink still provides benefits from the tea and adds nutrients from the milk.

The Great Antioxidant Debate

Green tea is celebrated for its high concentration of antioxidants, particularly catechins like epigallocatechin gallate (EGCG). These compounds are believed to combat free radicals, support heart health, and contribute to overall wellness. However, the addition of milk complicates this picture, leading to a long-standing nutritional debate.

The Antioxidant Interaction

The controversy centers on the interaction between milk proteins, especially casein, and the catechins in green tea. Several in-vitro studies suggest that casein can bind to catechins, forming complexes that may reduce their bioavailability and overall antioxidant capacity. A 2013 study in the European Journal of Nutrition even noted a significant reduction in catechin bioavailability when green tea capsules were consumed with milk protein.

Yet, other research offers a different perspective. A 1998 study found no effect on catechin absorption in human participants when milk was added to tea. More recently, a 2014 study suggested that dairy matrices, including milk, might actually help protect tea polyphenols during digestion, thereby maintaining their antioxidant activity. These conflicting results highlight the complexity of how nutrients interact within the human digestive system, suggesting that the issue is not as simple as 'milk blocks benefits'.

The Other Nutrients

While the antioxidant story is complex, milk brings its own nutritional value to the table. Milk is a rich source of calcium, protein, potassium, and vitamin D, all of which are vital for bone health, muscle function, and growth. For individuals who struggle to get enough calcium from other sources, a daily green tea latte could be a small but meaningful contributor. From this perspective, the combination can be seen as an enrichment of nutrients, not a depletion.

Taste and Preference

Beyond the biochemical factors, the choice often comes down to taste. Green tea, particularly high-quality varieties, has a delicate, earthy, and sometimes grassy flavor that many enthusiasts prefer to enjoy pure. This flavor profile can be easily masked by the creaminess of milk, which is a key reason why many tea purists and connoisseurs avoid adding it. In contrast, milk is regularly added to stronger, more robust black teas to smooth out their astringency and balance the flavor.

However, some green tea varieties, like matcha and hojicha, are specifically celebrated for their compatibility with milk. Matcha lattes, for instance, are widely popular precisely because the intense, concentrated flavor of the powdered green tea stands up well to milk, creating a creamy and satisfying drink. For those who find the natural flavor of green tea too bitter or grassy, adding milk can make it a more palatable and enjoyable beverage, encouraging regular consumption.

The Case for Plant-Based Milks

For those who want a creamy green tea without the potential for dairy interference, plant-based milks offer a compelling alternative. Since non-dairy milks lack the casein protein found in cow's milk, they are generally thought to interfere less with the absorption of catechins.

Almond Milk: Offers a nutty flavor that pairs well with matcha and other green teas.
Soy Milk: Contains lecithin instead of casein and allows catechins to remain fully effective.
Oat Milk: Provides a mild, creamy texture without significantly impacting the tea's antioxidant profile.
Coconut Milk: While containing healthy fats, it can offer a unique tropical flavor.

However, research into the interaction between plant-based milks and green tea compounds is still developing. One study found that while cow's milk had the most pronounced negative effect on matcha's antioxidant activity, soy and other plant-based milks still caused some reduction, though to a lesser extent. The overall takeaway is that non-dairy options provide a useful middle-ground solution.

Weighing Your Options: A Comparison

To help you decide, here is a comparison of drinking green tea in its various forms.


Aspect	Plain Green Tea	Green Tea with Cow's Milk	Green Tea with Plant-Based Milk
Primary Goal	Maximize antioxidant benefits	Enjoy creamy flavor; add dairy nutrients	Avoid dairy; seek a creamy, lower-impact alternative
Antioxidant Absorption	Maximized	Possibly reduced due to casein binding; some studies show neutral effect	Less impacted than dairy, though some reduction possible
Nutrient Additions	Minimal	Adds calcium, protein, vitamin D	Varies by milk type; often fortified with vitamins
Flavor Profile	Earthy, grassy, sometimes bitter/astringent	Creamier, milder, smoother	Flavor depends on milk type (e.g., nutty almond, rich coconut)
Calorie Content	Very low	Varies (depends on fat content and sugar)	Varies (check product labels for added sugars)

Conclusion: The Verdict on Your Cup

So, is it better to drink green tea with milk or not? The answer depends entirely on your health priorities and personal taste. For those focused on obtaining the maximum possible antioxidant benefit from every cup, drinking green tea plain and unsweetened is the optimal approach, particularly given the conflicting evidence surrounding dairy protein interactions.

However, if the earthy flavor of plain green tea is a barrier to you drinking it at all, adding a splash of milk—either dairy or plant-based—can make it a much more enjoyable experience. Drinking green tea with milk is by no means an unhealthy choice; it still provides significant benefits from the tea's compounds, and the milk contributes additional nutrients. In fact, some newer studies even suggest dairy may enhance certain anti-inflammatory effects.

The most important thing is to find a ritual you will stick with consistently. Whether you choose plain green tea or a creamy green tea latte, you are still making a positive choice for your overall health. For those with dairy sensitivities or lactose intolerance, plant-based milks offer a perfect solution for a creamy beverage without the discomfort. Ultimately, the best cup of tea is the one you will drink and enjoy most often.

Healthline's overview of tea with milk

Frequently Asked Questions

No, it is not bad for you to drink green tea with milk. While there is some debate over whether the milk proteins can slightly reduce the absorption of green tea's antioxidants, it does not make the beverage unhealthy. You still gain benefits from both the tea and the added nutrients from the milk.

No, adding milk does not completely cancel out the health benefits of green tea. Some studies show that some antioxidants may be bound by milk proteins, but not all are lost. Green tea also contains other beneficial compounds that are not affected by milk.

For those seeking a creamy flavor while minimizing potential antioxidant interaction, plant-based milks like soy, almond, or oat are often recommended as they contain less casein protein. If you prefer dairy, full-fat milk adds creaminess, but the best choice ultimately comes down to your personal taste.

Many people avoid adding milk to green tea to preserve its delicate, earthy flavor, which can be easily overwhelmed by milk's creaminess. Others avoid it for health reasons, specifically to maximize the absorption of the tea's natural antioxidants.

Plain green tea has been associated with boosting metabolism and aiding fat burning. Adding milk, especially with sugar, increases calorie content, which can counter these benefits. For weight loss, plain, unsweetened green tea is a better choice.

No, if you are lactose intolerant, you should not drink green tea with cow's milk as it can cause digestive discomfort. Instead, opt for lactose-free cow's milk or choose a non-dairy alternative like almond or soy milk.

Yes, adding sugar to green tea with milk can significantly increase its calorie count and potentially negate some health benefits, like blood sugar control. For a healthier option, it is best to drink it unsweetened or use a natural, non-caloric sweetener.