Where can I find epigallocatechin gallate?

October 25, 2025 •

4 min read

Matcha green tea can contain up to 137 times more antioxidants than a lower-grade green tea, making it an exceptionally rich source of epigallocatechin gallate (EGCG). If you are looking to boost your intake of this powerful antioxidant, understanding where can I find epigallocatechin gallate is key to optimizing your diet.

Quick Summary

Epigallocatechin gallate (EGCG) is a potent antioxidant catechin most famously found in high concentrations in green tea, especially matcha. It is also present in other teas, various fruits, and nuts. The compound is also available in concentrated dietary supplements.

Key Points

Green Tea is King: Matcha green tea is the most concentrated food source of EGCG due to the consumption of the entire leaf, containing significantly more than regular brewed green tea.
Diverse Food Sources: EGCG is also found in smaller amounts in white tea, oolong tea, berries, specific nuts like pecans, and dark chocolate.
Improve Absorption with Vitamin C: Adding a source of vitamin C, such as a squeeze of lemon, to your green tea can improve EGCG stability and absorption in the body.
Supplements Offer Concentration: Green tea extract supplements provide a more concentrated dose of EGCG than food sources, which can be useful for targeted intake.
Beware High-Dose Supplements: Excessive intake of EGCG from supplements (e.g., over 800mg/day) has been linked to liver toxicity, so caution and medical consultation are advised.
Empty Stomach for Absorption: Studies suggest EGCG absorption from capsules may be better on an empty stomach, while absorption from green tea is improved when consumed with food like citrus.
A Balanced Approach: Prioritizing a varied diet rich in EGCG foods is the safest way to reap benefits, reserving high-dose supplementation for specific, medically advised circumstances.

The Richest Dietary Sources of Epigallocatechin Gallate

Epigallocatechin gallate (EGCG) is a plant-based compound known as a catechin, which is a type of polyphenol. Its potent antioxidant properties are credited with many of the health benefits associated with green tea consumption. While green tea is the most well-known source, EGCG and other catechins can be found in a range of foods and beverages. To maximize your intake, it is helpful to know which sources are the most concentrated.

Tea and Its Varieties

Tea from the Camellia sinensis plant is the primary source of EGCG. The amount of EGCG varies significantly depending on the tea type and processing method.

Green Tea: As the most prominent source, green tea contains high levels of EGCG because the leaves are minimally oxidized during processing. Brewing methods can influence the final EGCG content, with longer steep times in hotter water generally increasing the concentration.
Matcha: Matcha powder is made from finely ground, shade-grown green tea leaves. Since you consume the entire tea leaf, matcha delivers a significantly higher dose of EGCG—studies show up to 137 times more than some brewed green tea varieties.
White Tea: This minimally processed tea also retains a high amount of polyphenols, including EGCG, though typically less than green tea.
Oolong Tea: Oolong is semi-oxidized, putting its catechin content between green and black tea.
Black Tea: Due to full oxidation, black tea contains much lower levels of EGCG as the catechins are converted into other compounds like theaflavins and thearubigins.

Other Food Sources of EGCG

While tea is the best source, EGCG and other catechins are present in smaller, yet still beneficial, quantities in other plant-based foods.

Fruits: A variety of fruits contain catechins. These include berries like strawberries, blackberries, raspberries, and cranberries. Pome fruits, such as apples and pears, also contain EGCG, as do stone fruits like peaches and plums.
Nuts: Certain nuts, including pecans, pistachios, and hazelnuts, provide trace amounts of EGCG.
Cocoa and Dark Chocolate: Unsweetened cocoa powder and dark chocolate are good sources of catechins, including EGCG.
Legumes: Small amounts of flavonoids like EGCG can be found in legumes.

EGCG in Supplements

For those seeking highly concentrated doses, EGCG is available in dietary supplements, most commonly as green tea extract. These products offer specific, often higher, dosages than can be achieved through diet alone.

Extracts and Capsules: Supplements come in various forms, such as capsules, powders, and extracts. A supplement may offer a standardized amount of EGCG, providing a more consistent dose than tea.
Important Considerations: The bioavailability of EGCG from supplements can be inconsistent, and high doses can lead to adverse effects, including potential liver damage. The European Food Safety Authority suggests that a daily intake of 800 mg or more from supplements could increase the risk of liver damage.

Comparison of EGCG Sources


Source	EGCG Concentration	Pros	Cons
Matcha Green Tea	Very High (up to 137x brewed tea)	High concentration, whole leaf is consumed, offers a wide spectrum of nutrients.	More expensive, contains caffeine, stronger taste.
Brewed Green Tea	Moderate	Widely available, affordable, provides health benefits with less caffeine than matcha.	Concentration varies with brewing, lower EGCG than matcha, less potent.
Fruits & Berries	Low	Part of a healthy, varied diet, offers additional vitamins and fiber.	Trace amounts of EGCG, not a primary source.
Dark Chocolate	Low	Rich in antioxidants and minerals, can be a delicious treat.	High in calories and fat, still only a minor EGCG source.
Supplements	Very High	Provides specific, concentrated doses of EGCG.	Potentially unsafe at high doses, risk of liver toxicity, less effective absorption.

Optimizing Your EGCG Intake

There are simple ways to enhance the amount of EGCG you get from your food and drink.

Add Vitamin C: Research indicates that combining EGCG with a source of vitamin C, such as a squeeze of lemon juice in green tea, can significantly improve its absorption. This is because ascorbic acid helps stabilize the EGCG molecule, preventing its degradation in the digestive tract.
Brew Correctly: For brewed teas, using freshly boiled water and steeping for at least 10 minutes can maximize the EGCG extraction.
Consume with Care: Some research suggests that consuming EGCG with food, particularly a protein source like milk, can decrease its bioavailability. Taking supplements on an empty stomach might yield better absorption, but always follow manufacturer guidelines and medical advice.

Final Thoughts on Epigallocatechin Gallate

EGCG is a well-researched antioxidant primarily sourced from green tea, especially matcha, and to a lesser extent from various fruits and nuts. Incorporating these foods into your diet is the safest and most effective way to benefit from EGCG and other synergistic plant compounds. While supplements offer a concentrated dose, they come with risks, including potential liver toxicity at high levels. The most balanced approach is to prioritize dietary sources and consult a healthcare professional before considering supplements. With a little knowledge of where can I find epigallocatechin gallate, you can make informed choices to enrich your nutritional intake. For more scientific insights into EGCG, refer to resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Matcha green tea is the most potent food source of EGCG. Since it is made from finely ground, whole tea leaves, you consume a much higher concentration of catechins than from brewed tea.

For most people, getting EGCG from green tea and other food sources is the safest and most balanced approach. While supplements offer higher concentrations, they also increase the risk of side effects, including liver toxicity, at high doses.

Yes, black tea contains EGCG, but the amount is much lower than in green or white tea. The oxidation process used to produce black tea converts most of the EGCG into other compounds.

To enhance EGCG absorption, consider adding a source of Vitamin C, such as a slice of lemon, to your green tea. Some research also indicates that consuming EGCG with a meal can aid bioavailability, though this may vary depending on the food type.

Yes, it is possible to consume too much EGCG, particularly from concentrated supplements. A daily intake of 800 mg or more from supplements has been associated with a risk of liver damage. This risk is not associated with the typical consumption of green tea.

EGCG is the most abundant and most biologically active catechin in green tea. While other catechins like epicatechin (EC) and epigallocatechin (EGC) also offer health benefits, EGCG is often credited with the most potent antioxidant effects.

High-dose EGCG supplements may carry risks, including potential liver damage and dizziness. It is especially important to exercise caution if you have a history of liver conditions or are pregnant or breastfeeding.