Beverages, tea, green, brewed, regular
Whole food · Beverages
Photo: Wikipedia
This is the classic, clear infusion made from the leaves of the Camellia sinensis plant, prized for its delicate, grassy, and slightly vegetal flavor profile. It's a virtually calorie-free beverage, offering a clean, refreshing taste with a subtle astringency that awakens the palate. Nutritionally, it's a powerhouse of polyphenol antioxidants, particularly catechins like EGCG, with no macronutrients to speak of.
💚 Why it's loved
People cherish green tea for its complex, umami-rich flavor that can be both soothing and invigorating, and for its central role in cultural rituals from Japanese tea ceremonies to Chinese gongfu cha. Its versatility allows it to be enjoyed hot or cold, plain or with a hint of lemon, making it a staple for mindful moments.
⚠️ Watch-outs & how to enjoy it better
The tannins can inhibit non-heme iron absorption, so those with anemia should avoid drinking it with iron-rich meals. Caffeine-sensitive individuals may experience jitters or sleep disruption, especially with strong brews or late-day consumption. To mitigate, space tea consumption at least an hour from meals and opt for a lighter brew or decaf variety.
Key benefits
- Rich in antioxidant catechins like EGCG
- May support metabolic health and fat oxidation
- Contains L-theanine, which promotes calm alertness
- Hydrating with zero calories and no sugar
- Associated with improved cardiovascular health markers
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The same plant, Camellia sinensis, produces green, black, white, and oolong teas; the difference lies entirely in how the leaves are processed, specifically the level of oxidation.
Full nutrition (scales with serving)
| Water | 99.9 g |
| Energy | 1.0 kcal |
| Energy | 4.0 kj |
| Protein | 0.22 g |
| Total lipid (fat) | 0.00 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.02 mg |
| Magnesium, Mg | 1.0 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 8.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.01 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.18 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.03 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 12.0 mg |
| Theobromine | 0.00 mg |
FAQ
Does green tea have more caffeine than coffee?
No. An 8 oz cup of brewed green tea typically has 25-50 mg of caffeine, while the same amount of coffee has 80-100 mg or more.
Can I reuse green tea leaves?
Yes, high-quality loose-leaf green tea can often be steeped 2-3 times, with each infusion revealing different flavor notes. The first steep is usually the most flavorful.
Is bottled green tea as healthy as brewed?
Often not. Bottled versions frequently contain added sugars and may have lower levels of beneficial catechins due to processing and storage.