EGCG in Matcha — Catechin Concentration
Matcha contains 105–140mg of EGCG (epigallocatechin gallate) per gram of powder — roughly 3× higher than the equivalent mass of steeped green tea leaves, because the whole leaf is consumed.
| Measure | Value | Unit | Notes |
|---|---|---|---|
| EGCG per gram of matcha | 105–140 | mg/g | Ceremonial grade; varies by harvest and producer |
| EGCG per standard 2g matcha serving | 210–280 | mg | Full leaf consumed, not just infusion |
| EGCG in steeped green tea (per 240ml cup) | 30–50 | mg | Water-soluble fraction only; ~2g leaf/240ml |
| EGCG as % of total catechins in matcha | ~59 | % | Dominant catechin; followed by EGC (~19%) and ECG (~13%) |
| Minimum EGCG dose studied for anti-inflammatory effect | 200–400 | mg/day | Multiple RCTs; achievable with 2–4 servings of matcha |
Epigallocatechin gallate (EGCG) is the primary bioactive polyphenol in matcha and the compound responsible for most of its studied health benefits. As a catechin — a subclass of flavonoids — EGCG is a powerful antioxidant that scavenges free radicals more effectively than vitamins C or E on a per-mole basis.
Why Matcha Delivers More EGCG
When green tea is steeped, only water-soluble catechins leach into the water. A significant fraction of catechins are bound to cell wall components and remain in the leaf sediment that is discarded. Matcha suspends the entire ground leaf in water, delivering the full catechin content of the leaf with every serving.
Shade-growing, paradoxically, also affects EGCG levels. While shade reduces some catechin synthesis (by limiting the photosynthetic pathway), the younger first-flush leaves used for ceremonial matcha start with higher base catechin concentrations than older leaves.
EGCG and Bioavailability
EGCG bioavailability is affected by several factors:
- Milk proteins: Casein in dairy milk binds EGCG and reduces absorption by up to 25%. Oat and soy milk have less binding effect.
- Food matrix: EGCG absorption is higher when matcha is consumed on an empty stomach.
- Metabolism: EGCG is metabolized by gut bacteria; individual variation is substantial.
Research Overview
The most established research on EGCG covers: (1) antioxidant capacity — EGCG has an ORAC value roughly 25–100× that of vitamins C and E; (2) anti-inflammatory pathways — inhibits NF-κB signaling; (3) metabolic effects — EGCG + caffeine combination increases fat oxidation by 4–16% in controlled trials; (4) potential anti-cancer properties — demonstrated in vitro and animal models, with mixed human epidemiological data.
Related Pages
Sources
- Weiss DJ, Anderton CR (2003) — Determination of catechins in matcha. J Chromatography A
- Yamabe N et al. (2009) — EGCG content comparison in Japanese green teas. Food Chemistry
- Henning SM et al. (2018) — Bioavailability of catechins. J Nutritional Biochemistry
- Khan N, Mukhtar H (2013) — Tea and health. Curr Pharm Des
Frequently Asked Questions
What is EGCG?
Epigallocatechin gallate (EGCG) is the most abundant and most studied catechin in green tea. It is a polyphenol with potent antioxidant properties, studied for anti-inflammatory, anti-cancer, and metabolic effects. EGCG accounts for approximately 59% of the total catechin content in matcha.
How much EGCG is in matcha vs green tea?
A 2g matcha serving delivers 210–280mg of EGCG because you consume the whole ground leaf. A cup of steeped green tea made from 2g of leaves delivers only 30–50mg of EGCG — the rest remains trapped in the undissolved leaf tissue. This makes matcha the most EGCG-dense form of green tea available.