What Vitamins is Matcha High In? A Complete Nutritional Breakdown

January 6, 2026 •

4 min read

Matcha, a finely ground green tea powder, contains up to 100 times the antioxidants of regular green tea, thanks to consuming the whole leaf. This practice also means a higher concentration of a range of vitamins, including Vitamin A, C, E, and K.

Quick Summary

This guide provides a comprehensive breakdown of the vitamins found in matcha, detailing the specific benefits of each. It also contrasts matcha's nutrient profile with other beverages like brewed green tea and coffee to highlight its unique advantages.

Key Points

Rich in Antioxidants: Matcha is exceptionally high in catechins, particularly EGCG, which are powerful antioxidants that protect cells from damage.
Contains a Spectrum of Vitamins: Key vitamins include fat-soluble Vitamins A, E, and K, and water-soluble Vitamin C and several B-complex vitamins.
Whole Leaf Consumption: Unlike regular steeped tea, drinking matcha means consuming the entire leaf, providing a more concentrated dose of nutrients.
Balanced Energy: The combination of caffeine and L-theanine promotes a state of calm, focused alertness without the jitters associated with coffee.
Supports Immune and Skin Health: Vitamins like A, C, and E, plus antioxidants, aid immune function, collagen production, and skin repair.
Detoxification Aid: The shade-growing process increases chlorophyll content, which helps detoxify the body.
Heart and Metabolic Health: Studies suggest matcha can positively influence cholesterol and blood sugar levels.
Versatile and Easy to Incorporate: Matcha powder can be added to a variety of foods and drinks beyond traditional tea.

Matcha's unique nutritional profile stems from its specialized growing and harvesting process. Unlike traditional green tea where leaves are steeped and removed, matcha involves consuming the entire stone-ground leaf. This method ensures that all nutrients, including both fat-soluble and water-soluble vitamins, are retained and consumed, leading to a much more potent beverage.

The Most Prominent Vitamins in Matcha

Several vitamins are notably present in matcha, each contributing to its overall health benefits. The key vitamins include fat-soluble Vitamins A, E, and K, as well as the water-soluble Vitamin C and B-complex vitamins.

Vitamin A (Beta-carotene): Matcha is rich in carotenoids like beta-carotene, a precursor to Vitamin A. A single gram of matcha can contain a significant amount of Vitamin A. This vitamin is essential for maintaining healthy vision, supporting the immune system, and promoting healthy skin.
Vitamin C: Despite popular association with citrus fruits, matcha provides a moderate amount of Vitamin C. This powerful antioxidant protects the body from oxidative stress, bolsters immune function, and is crucial for collagen production, which benefits skin health.
Vitamin E: As a fat-soluble antioxidant, Vitamin E helps protect cells from damage caused by free radicals. It supports skin repair and reduces inflammation, contributing to overall skin health. Consuming the whole leaf, unlike brewed tea, ensures this fat-soluble vitamin is absorbed.
Vitamin K: Critical for blood clotting and bone health, Vitamin K is present in matcha in notable amounts. It plays a role in regulating calcium deposition, which helps maintain strong bones and a healthy heart.
B-Complex Vitamins: Matcha contains several B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6 (pyridoxine). These vitamins are vital for converting food into energy, supporting metabolism, and maintaining a healthy nervous system.

Why Consuming the Whole Leaf Matters for Vitamin Content

The method of consuming the whole tea leaf is the primary reason for matcha's high vitamin content. Unlike other teas, where many nutrients are discarded with the steeped leaves, matcha powder is fully ingested. This means you benefit from both the water-soluble compounds that infuse into the drink and the insoluble nutrients, such as fat-soluble vitamins and fiber, that remain in the powder. This unique consumption method ensures a more concentrated dose of nutrients per serving, making it more nutritionally dense than regular brewed green tea. The shading process also increases chlorophyll and certain amino acid levels, further enriching the nutritional composition.

Comparison Table: Matcha vs. Brewed Green Tea and Coffee


Feature	Matcha	Brewed Green Tea	Coffee
Preparation	Ground powder whisked into water	Dried leaves steeped and removed	Roasted beans ground and brewed
Vitamins (Significant amounts)	A, C, E, K, B-complex	Moderate Vitamin C, trace minerals	Negligible vitamins in most cases
Nutrient Absorption	Whole leaf is consumed, so nutrients are fully absorbed	Only water-soluble nutrients extracted	Primarily caffeine and some antioxidants
Antioxidant Content	Very high, especially EGCG	High, but less concentrated than matcha	Contains chlorogenic acids, a different type of antioxidant
Caffeine + L-Theanine	The amino acid L-theanine balances caffeine for a 'calm focus'	Contains L-theanine, but less concentrated	Lacks L-theanine, can cause jitters
Chlorophyll	High due to shade-growing process	Low to moderate	Absent

Health Benefits Beyond Vitamins

While high in several vitamins, matcha's health benefits extend to other compounds. Its high antioxidant content, primarily catechins and particularly epigallocatechin gallate (EGCG), helps protect against free radical damage and supports immune function. The presence of L-theanine, an amino acid, works synergistically with caffeine to provide a state of focused, calm alertness without the jitters often associated with coffee. The chlorophyll, enhanced by the shading process, acts as a natural detoxifier.

How to Incorporate Matcha into Your Diet

Incorporating matcha into your daily routine is easy and versatile. Traditionally, it's prepared by whisking the powder with hot water. However, it can also be added to smoothies, lattes, baked goods, or breakfast bowls. For optimal absorption of its fat-soluble vitamins, pairing it with a healthy fat, like in a latte with milk, can be beneficial. Look for high-quality, ceremonial-grade matcha to ensure you get the most potent and clean nutritional profile.

Conclusion

Matcha is a nutritional powerhouse, prized not only for its antioxidants but also for its significant vitamin content. Its unique production method of consuming the whole leaf is the reason it is high in a wide spectrum of vitamins, including A, C, E, and K, as well as vital B-complex vitamins. Integrating this vibrant green powder into your daily diet offers a simple yet powerful way to boost your nutrient intake and support overall well-being. By choosing matcha, you're not just enjoying a delicious beverage; you're consuming a concentrated source of wellness.

Frequently Asked Questions

Matcha is notably high in fat-soluble vitamins, particularly Vitamin K, and contains significant levels of beta-carotene, a precursor to Vitamin A. Its whole-leaf consumption method ensures a much higher content of these vitamins compared to regular brewed green tea.

Matcha has a much higher vitamin content than regular green tea because you consume the entire powdered leaf, not just the water infusion. This means you get all the nutrients, including fat-soluble vitamins that would otherwise be discarded with the tea bag.

No, while matcha is a rich source of certain vitamins and other beneficial compounds, it is not a complete source of all micronutrients and should not replace a balanced diet or a multivitamin. It is best used as a supplement to a healthy diet.

Matcha contains Vitamin C, an antioxidant crucial for collagen production, and Vitamin E, which protects skin cells from damage. Its antioxidants also protect against UV damage and pollution.

Ceremonial grade matcha is made from the youngest, highest-quality leaves and is often considered to have a superior nutritional profile due to the specific shading processes. However, both grades offer a good source of vitamins compared to brewed tea.

To enhance the absorption of fat-soluble vitamins like A, E, and K, consider consuming matcha alongside a source of healthy fat. This can be as simple as preparing it with milk or a plant-based milk alternative, as in a matcha latte.

Yes, some sources indicate that matcha contains trace amounts of Vitamin B12, a vitamin rarely found in plant-based sources. However, the amounts are typically very small and should not be relied upon as a primary source.