Nutrition Diet: What is EGCG Found In? A Guide to Dietary Sources

October 25, 2025 •

5 min read

Over 70% of the catechins in green tea are composed of the powerful polyphenol EGCG. But what is EGCG found in beyond green tea? This antioxidant is also present in numerous other plant-based foods, making it accessible through a varied and nutritious diet.

Quick Summary

EGCG, a powerful antioxidant and polyphenol, is most abundant in green tea but also present in various berries, fruits, and nuts. This guide details its primary dietary sources and potential health benefits, emphasizing how to incorporate it into a balanced nutritional diet effectively.

Key Points

Primary Source is Green Tea: The richest and most abundant dietary source of EGCG is green tea, especially matcha and gyokuro varieties.
Other Food Sources Exist: EGCG can also be found in smaller quantities in berries (like cranberries and strawberries), some fruits (avocados, apples), and certain nuts (pecans, hazelnuts).
Enhance Absorption with Proper Brewing: For green tea, using hot water and a longer steeping time (over 10 minutes) maximizes the release of EGCG.
Consider Health Benefits: The compound is linked to a range of potential health benefits, including antioxidant and anti-inflammatory effects, and may support cardiovascular and metabolic health.
Exercise Caution with Supplements: High-dose EGCG supplements can pose a risk of liver toxicity and may interfere with certain medications; dietary intake is generally the safest way to consume EGCG.
Avoid Interactions with Iron: To maximize iron absorption, avoid drinking green tea at the same time as eating iron-rich foods, as EGCG can inhibit non-heme iron absorption.

Understanding EGCG: A Powerful Polyphenol

Epigallocatechin gallate, or EGCG, is a type of plant-based compound known as a catechin, which belongs to the larger family of polyphenols. These compounds are naturally occurring antioxidants found in plants that help neutralize harmful free radicals in the body. While many associate green tea with its health benefits, EGCG is the main active catechin responsible for much of its therapeutic potential. The concentration of EGCG varies significantly based on the plant species, growing conditions, processing, and preparation. For instance, unfermented teas, like green and white tea, retain a much higher catechin content compared to fermented teas such as black tea.

EGCG's Role in a Healthy Diet

Incorporating EGCG into a balanced nutrition diet can provide significant antioxidant and anti-inflammatory support. Research suggests EGCG may protect cells from damage caused by oxidative stress, which is linked to various chronic conditions. Its anti-inflammatory properties may help suppress pro-inflammatory chemicals in the body, further contributing to overall health. For those looking to manage weight, studies indicate that EGCG, particularly when combined with caffeine, can increase fat oxidation and boost metabolic rate. It is important to note that dietary intake of EGCG from whole foods and traditionally brewed teas is often considered the safest method, as excessive doses from concentrated supplements may pose risks.

Primary Dietary Sources of EGCG

The most potent and well-known source of EGCG is green tea. The concentration can vary depending on the type of green tea and its preparation. Brewing time and water temperature are key factors affecting the amount of EGCG released. However, green tea is not the only source. A variety of other plant foods contain EGCG, allowing for diverse ways to incorporate it into your diet.

High-EGCG Teas

Matcha Green Tea: This stone-ground Japanese green tea is particularly potent. Since you consume the entire tea leaf, ceremonial grade matcha offers a much higher concentration of EGCG than traditionally brewed green tea.
Gyokuro Green Tea: A shade-grown Japanese tea, Gyokuro also boasts a very high EGCG content.
White Tea: Made from young, minimally processed tea leaves, white tea contains significant levels of catechins, including EGCG.
Oolong Tea: This semi-fermented tea provides a moderate amount of catechins.

Fruits, Berries, and Nuts

Cranberries: A good source of flavonoids like EGCG.
Strawberries: Contain small, but helpful, amounts of EGCG.
Raspberries and Blackberries: These berries also contribute to your EGCG intake.
Avocados: This fruit is a source of EGCG, among other beneficial nutrients.
Pecans, Pistachios, and Hazelnuts: Certain tree nuts contain trace amounts of this polyphenol.

Maximizing EGCG Absorption and Intake

Several factors can influence how much EGCG your body absorbs from food and drink. To maximize the benefits, consider these tips:

Steep Green Tea Properly: Using hotter water and steeping your green tea for 10 minutes or longer can significantly increase the EGCG concentration in your beverage.
Avoid Milk and Dairy: The casein protein in milk can bind to catechins, potentially inhibiting their absorption. Consuming green tea on its own is best for maximum EGCG bioavailability.
Include Vitamin C: Studies suggest that consuming green tea with a source of vitamin C, such as a slice of lemon, may improve the body's ability to absorb catechins.
Consume Away from Meals: Some evidence indicates that consuming EGCG away from other meals might help with absorption. Also, green tea can inhibit non-heme iron absorption, so consuming it away from iron-rich meals is advisable.

A Comparison of EGCG in Tea Varieties

To illustrate the variability of EGCG content, here is a comparison table of different tea types. Note that figures can vary greatly based on processing, harvest, and brewing methods.


Tea Type	Processing	EGCG Concentration (Dried Leaves)	EGCG Yield (per Cup)
Green Tea (Brewed)	Unfermented	High (e.g., 9-17%)	Moderate-High (e.g., 187 mg per 240 mL)
Matcha Tea	Unfermented, Stone-Ground	Very High (whole leaf consumed)	Very High (up to 3x brewed tea)
White Tea	Minimally Processed	High (e.g., 8-16%)	Moderate-High
Oolong Tea	Semi-Fermented	Moderate	Moderate
Black Tea	Fermented	Low (e.g., 1-10%)	Low

Health Benefits of EGCG

EGCG is not just a powerful antioxidant; research suggests it plays a role in various aspects of health. The benefits are primarily attributed to its antioxidant and anti-inflammatory capabilities.

Cardiovascular Health

Multiple studies have explored EGCG's potential role in supporting heart health. A systematic review found that green tea consumption generally helps lower total and LDL ("bad") cholesterol levels. EGCG is also thought to help reduce blood pressure and inhibit the accumulation of plaque in blood vessels.

Weight Management

When paired with caffeine, EGCG has been shown to modestly increase energy expenditure and promote fat oxidation, potentially aiding in weight loss efforts. Clinical reviews suggest that green tea catechins, with caffeine, can lead to modest reductions in body weight and body fat, especially when combined with diet and exercise.

Brain Health

Observational studies have found links between higher green tea intake and a reduced risk of age-related brain decline, as well as neurodegenerative diseases like Alzheimer's and Parkinson's. EGCG's neuroprotective qualities are thought to be related to its ability to improve neurological cell function.

Anti-Cancer Properties

While EGCG cannot replace medical treatment, it has been studied for its potential chemopreventive effects. Laboratory studies have shown EGCG to have anti-proliferative and apoptosis-inducing properties on various cancer cell lines, although more human research is needed.

EGCG Supplements: Considerations and Risks

While natural dietary sources are generally safe, high-dose EGCG supplements, often derived from green tea extract, require more caution. The European Food Safety Authority (EFSA) noted that daily intake of 800 mg or more of EGCG from supplements could increase the risk of liver damage. Side effects such as nausea and dizziness have been reported with high supplement doses. Additionally, EGCG supplements can interact with certain medications and inhibit the absorption of non-heme iron. It is always recommended to consult a healthcare professional before starting any new supplement regimen.

Conclusion: Sourcing EGCG for Your Health

EGCG is a powerful antioxidant, most famously found in green tea, but also available through a variety of other dietary sources. By focusing on whole food intake rather than high-dose supplements, you can safely incorporate EGCG into your diet. Brewing high-quality green tea properly or opting for matcha are excellent ways to boost your intake, while including a mix of berries, fruits, and nuts adds smaller, consistent amounts. As with any nutritional component, a balanced and varied diet is the best approach to ensure you receive a wide range of beneficial compounds, not just EGCG, for optimal health. A healthcare professional can provide personalized guidance on dietary changes and supplement use, especially regarding high-dose extracts.

Reference Link: The NIH provides comprehensive information on the biological effects of EGCG and green tea catechins, which serves as a valuable resource for further reading.

Frequently Asked Questions

Yes, black tea contains EGCG, but in much lower quantities compared to green and white tea. The fermentation process used to produce black tea converts many of the catechins into other compounds, like theaflavins and thearubigins.

No, EGCG is a specific polyphenol found within green tea. Green tea extract is a concentrated form of green tea, and while it contains high levels of EGCG, it also includes other components. EGCG can also be isolated and sold as a stand-alone supplement.

Yes, decaffeinated green tea still contains EGCG. The decaffeination process removes the majority of the caffeine but leaves the catechins, including EGCG, largely intact. However, some processing methods may reduce the overall EGCG content.

While consuming EGCG from brewed tea is generally safe, high-dose supplements carry risks. Some reports associate excessive intake (over 800 mg/day) with potential liver damage, nausea, or dizziness. Interactions with certain medications are also possible.

To get more EGCG from your green tea, use hotter water and steep the tea for a longer duration, around 10 minutes. Combining it with a source of vitamin C, like a slice of lemon, can also enhance absorption.

Yes, factors such as water temperature and steeping time significantly influence the EGCG content. Using boiling water and a longer steep increases the amount of EGCG that infuses into the water. In contrast, pre-mixed or flavored green teas often have much lower EGCG levels.

Getting EGCG from whole food sources like green tea is the safest approach for most people. Dietary intake provides a moderate, steady dose of EGCG alongside other beneficial nutrients. Supplements, especially high-dose extracts, should be used with caution and under professional guidance due to the risk of side effects like liver toxicity.