Matcha Nutrition Facts: Fiber, Protein, Carbohydrate and Minerals

A small serving of matcha contributes fiber, protein, carbohydrate, minerals and vitamins, but the powder amount matters. A table for 100 g describes far more tea than an ordinary drink made with 2 g. To understand your cup, start with the powder portion, then include the milk, sweetener and any other ingredients in the recipe.

This guide uses a named official reference so the numbers are traceable. The values below come from Japan’s Ministry of Education, Culture, Sports, Science and Technology (MEXT), food number 16035, “Maccha” finely ground tea, in the eighth revised food composition tables with the 2023 supplement. They are general reference data, not laboratory results for a particular Premier Matcha product or supplied lot.

Start with the amount of powder in your drink

Matcha is consumed as finely ground leaf material dispersed in a drink. That makes its composition different from a table entry describing only a strained green-tea infusion. Before comparing numbers, identify which food the database actually measures: dry tea, prepared infusion, sweetened powder or finished latte.

For a simple reference calculation, this page uses 2 g and 3 g portions. They are arithmetic examples rather than instructions that everyone should use the same amount. Weigh your actual powder if precision matters. A teaspoon is a volume tool; packing and the utensil can change the powder mass it delivers.

The guide to what matcha is explains the ingredient identity. Our matcha calorie guide focuses on energy and finished drinks; here the emphasis is fiber, macronutrients and micronutrients.

Convert the reference to your portion

The conversion is simple: multiply a value per 100 g by the portion in grams, then divide by 100. Keep grams, milligrams and micrograms separate. Multiplying a mineral value by 0.02 for a 2 g serving does not change the unit from milligrams into grams.

Reference nutrition per 100 g, 2 g and 3 g of matcha

The MEXT matcha food-composition entry is the source of the first numeric column. The serving columns are calculations from those values, displayed with enough precision to show the conversion. They are not a ready-to-print Nutrition Facts label and are not promises of an identical composition in every powder.

Read each row as a defined component with its own unit. Fiber is already part of the listed carbohydrate picture; adding it again would count it twice. Vitamins expressed in micrograms and minerals expressed in milligrams also need to keep their units. The table is a set of component values, rather than numbers to add into one nutritional total.

The extra decimal places show the calculation clearly. They do not make the reference a laboratory measurement of a particular drink. Keep the unrounded figures in a working sheet, then use the appropriate presentation and rounding rules when preparing an actual product label.

Does matcha have fiber?

Yes. The reference table includes dietary fiber in the dry tea. The calculated 2 g portion contributes 0.77 g using this entry; 3 g contributes 1.155 g. This explains why two statements can both need context: the dry material has a substantial fiber proportion, while the actual quantity in a small drink portion is much smaller.

Compare foods on the portion you would actually consume. Putting 100 g of matcha beside one serving of another food changes the basis of the comparison. The 100 g dry-powder figure is useful for formulation, while the serving figure tells you what that ingredient contributes to a drink.

Whether a packaged product can carry a “high fiber” or similar nutrient-content claim is a separate labeling question. The claim depends on the rules of the target market and the actual finished product. A composition-table percentage alone should not be copied onto a café menu or retail pack as a qualified claim.

A strained green-tea infusion is also not a substitute for the matcha entry in a fiber calculation. If leaf material is discarded during preparation, the food being consumed differs from a drink in which the powder is dispersed. Start with the right product identity before comparing nutritional values.

Does matcha have protein, and is it a protein powder?

The reference entry lists protein, but a normal tea portion is not comparable with a serving of a dedicated protein ingredient. Using the listed protein row, 2 g of matcha calculates to about 0.59 g protein. Calling the ingredient “protein-rich” without the portion can give a misleading impression of what one drink contributes.

Check which protein value is being used

The database also includes a separate amino-acid-composition-based protein figure of 23.1 g per 100 g. It is a different defined row from the listed 29.6 g protein value used above. A buyer comparing documents should check which protein definition was used rather than treating the two figures as interchangeable or averaging them.

Free amino acids are another related but separate topic. The amount of one amino acid does not represent total protein, and a taste associated with amino acids is not a protein measurement. The L-theanine guide explains why individual constituent data need their own analytical and serving basis.

For a latte, the milk or a formulated protein addition may contribute much more protein than the tea portion. Read the actual product label. Different dairy and plant-based beverages can have different compositions, even when their names or carton sizes look similar.

Does matcha have carbs or fat?

Pure matcha is not simply water, and its dry-powder composition includes carbohydrate and fat. That does not make a plain matcha drink nutritionally equivalent to a sweetened latte mix. The amount of each component in the final serving depends on powder quantity and everything added.

Carbohydrate and sugar are different fields

The MEXT entry distinguishes several carbohydrate measures, including available carbohydrate and total dietary fiber. The listed total carbohydrate value is not the same number as a sugar declaration. It is therefore incorrect to read 39.5 g carbohydrate per 100 g as 39.5 g sugar, or to assume that every carbohydrate field in two different databases uses the same definition.

A useful carbohydrate comparison begins by checking the field definition. Subtracting rounded rows from different sources can make a calculation look precise while combining incompatible data. Our article on sugar in matcha separates pure tea powder, sweetened blends and café drinks.

The reference fat figure becomes approximately 0.11 g in the calculated 2 g portion. If a latte has a much larger fat contribution, examine its milk, cream or other ingredients rather than assuming all of it comes from the small quantity of tea.

How much do minerals and vitamins contribute in a cup?

The serving columns are the useful starting point for questions such as “Does matcha have potassium?” and “Does matcha contain vitamin C?” Presence and quantity are different answers. The reference contains both, but 2 g of powder calculates to 54 mg potassium and 1.2 mg vitamin C, not the values shown for 100 g.

Keep the nutrient name and unit together

Read the kind of vitamin value as well as the unit. Folate and vitamin K are expressed here in micrograms, while vitamin C and alpha-tocopherol are expressed in milligrams. A small symbol can represent a thousandfold difference in unit size, so it belongs in the table header or each cell.

Do not assume a stored or processed finished beverage has exactly the same vitamin quantity obtained by multiplying a dry-powder reference. A product label or formulation specification needs data and calculations appropriate to the actual ingredients and processing. This table is an educational reference for understanding the powder.

Milk may change the calcium contribution considerably, and a fortified plant-based beverage may contribute nutrients that do not originate in tea. Check the actual label rather than applying a generic “matcha latte nutrition” figure to every milk choice.

Matcha, iron and the difference between content and absorption

The reference entry contains iron, but containing iron does not mean all of it is absorbed or that a matcha drink treats iron deficiency. The NIH Office of Dietary Supplements explains iron bioavailability, including the distinction between heme and nonheme iron and the influence of other meal components on absorption.

Tea is relevant to this question because polyphenols can affect nonheme-iron absorption in meal studies; the UK Scientific Advisory Committee on Nutrition’s Iron and Health report discusses tea and other dietary influences. That evidence should not be simplified into “matcha always causes iron deficiency.” A meal-level absorption observation and a person’s long-term iron status are different outcomes.

The opposite shortcut is also wrong: the iron listed in powder does not prove that drinking it corrects low iron. The overall diet, individual circumstances and the reason for low iron matter. Questions about a diagnosed deficiency, symptoms or an iron-treatment plan belong with the clinician managing that situation, rather than with an ingredient composition table.

For ordinary food comparison, keep the claim narrower: this reference lists a particular quantity of iron in dry matcha; a small serving contributes a fraction of that quantity; content is not an absorption guarantee.

What about fluoride, tannins and other tea constituents?

A standard nutrition panel does not describe every constituent of tea. NCCIH’s tea overview lists polyphenols, caffeine, amino acids and fluoride among tea constituents. That general description does not provide a measured concentration for every matcha product.

When people ask about “tannins,” they may be referring broadly to tea polyphenols and a drying sensation. For a technical enquiry, specify the constituent or analytical category being requested. A total-polyphenol result, an individual catechin result and a sensory astringency score are not the same measurement.

Likewise, fluoride should not be assigned a universal matcha amount from a generic tea description. If a business needs a constituent limit, request a product-specific specification and an appropriate analytical result. Do not fill a missing field with zero merely because it is absent from a nutrition table.

Caffeine and theanine deserve separate serving calculations when they matter to the product brief. Neither can be read from the grams of protein, the color of the powder or the number of vitamins on a label. Ingredient identity is the beginning of the enquiry, not a substitute for every measurement.

How a premix changes the calculation

A bag’s serving weight may describe an entire blend rather than the amount of tea. Imagine a hypothetical 30 g drink-mix portion containing 10% matcha by weight. It contains 3 g of matcha, not 30 g. The matcha component would contribute the reference quantities shown in the 3 g column; the remaining blend ingredients must be calculated separately.

For example, the tea component in that scenario contributes a calculated 1.155 g fiber and 0.888 g listed protein. Those figures do not establish the finished mix’s totals, because other ingredients may also contribute fiber or protein. Nor can the missing 90% be assumed to be sugar without the actual composition.

This is why a claim such as “one scoop of matcha nutrition” needs an ingredient identity. A scoop of pure tea and a scoop of latte powder can have similar weights but very different tea quantities. Keep both the blend serving and its matcha inclusion rate in the working record.

For a supplied premix, ask for the blend’s own nutrition information instead of reconstructing it from a marketing name. For a blend you formulate, record all ingredient contributions and the relevant processing or yield assumptions. The pure-powder table remains a reference input, not a substitute for the complete formula.

Calculate the nutrition of your actual latte

Build the drink from its components rather than searching for one universal matcha-latte number. Record the powder mass, milk product and volume, sweetener amount and any cream, fruit or premix. Then use compatible data for each component.

For an explicitly hypothetical example, suppose a milk label lists 3 g protein per 100 ml and the recipe uses 200 ml. The milk contributes 6 g. Adding the calculated 0.592 g from 2 g of the reference matcha gives approximately 6.59 g before any other protein-containing ingredient. The milk figure is an assumed label example, not a claim about all milks or a particular commercial drink.

Water increases the drink’s volume without supplying the powder nutrients listed in the dry-tea table. Ice can change dilution as it melts. If the entire drink is consumed, dilution changes concentration per 100 ml but does not erase the ingredient quantity originally added.

This distinction matters when two glasses use the same 2 g powder but different milk volumes. Their tea contribution can be the same per drink while their total nutrition differs. Compare per serving for the actual recipe, and use per-100-ml values only when the final volume basis is also defined.

Read a nutrition comparison in three steps

First, identify the food. A value for dry matcha, a green-tea infusion and a bottled latte describes three different products. Match the entry to the ingredient or drink you are actually evaluating before comparing any nutrient.

Second, match the portion. A powder reference can be converted to the grams in your recipe; a milk label can be converted to the volume used. Keep each ingredient on its own line until those contributions have been calculated. This makes it easier to spot an accidental comparison between a full drink and a small ingredient portion.

Third, decide what the number is for. Someone comparing breakfast drinks may want the contribution per whole glass. A formulator comparing beverage concentrations may need a value per stated final volume. Both can be useful, provided the basis stays visible. A more diluted drink can show a lower concentration while containing the same original amount of tea.

If two online figures disagree, work through those questions before assuming one source is wrong. Different food identities, portions and definitions often explain the disagreement. When the basis still cannot be matched, keep the two values separate and use the source that describes the product and purpose most closely.

Build a nutrition record for your finished product

For a business formulation, keep the educational reference separate from the approved ingredient data. Ask for the product code, ingredient composition, nutrient basis, source of the values and the date or revision of the specification. Identify whether information was measured, calculated from a database or inherited from another ingredient document.

When requesting an analysis, define the panel you actually need. Fiber method, carbohydrate definition, protein basis and reporting units can affect comparability. A certificate showing one constituent does not automatically supply a complete nutrition panel. The COA review checklist helps connect results to their sample and method.

Keep a working sheet with an ingredient row for every component, the amount in the recipe, the data source and the calculated contribution. Retain unrounded figures for calculations, then apply the appropriate label presentation rules when preparing the finished market-specific label. If a supplier or formula changes, revisit the affected rows.

For a daily drink, weigh the tea and read the milk or mix label. For a formulated food, keep the ingredient data, recipe quantities and calculation together. The same reference table then serves a useful purpose in both settings: it explains the powder’s composition while leaving the actual recipe visible.