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Is Matcha Keto-Friendly?

Matcha on a kitchen counter

The short and sweet answer is, absolutely yes! We'll delve into everything you need to know about Matcha and its place in a keto diet.

We'll provide a full breakdown of Matcha’s carb content, discuss how to incorporate it into your keto meal plans and discuss this vibrant green tea powder's nutritional value and overall benefits.

So, if you're a Matcha lover embarking on a keto journey, stay tuned!


  • Yes, Matcha is keto-friendly, with zero net carbs and a wealth of nutrients.
  • Matcha boasts dietary fiber, protein, and a variety of vitamins and minerals, making it a boon for overall health.
  • It can be creatively incorporated into keto recipes, from beverages to desserts.

Is Matcha Keto-Friendly?

Yes, Matcha is keto-friendly. The nutritional data of Matcha confirm this, showing 0.0 g net carbs per 100 g. It's the net carbs that are crucial to consider in a ketogenic diet, and since Matcha contains negligible amounts, it qualifies as a keto-compatible item.

Net carbs are the total carbohydrates minus the dietary fiber, and it's these net carbs that the body converts into glucose, leading to an increase in blood sugar levels.

Can You Have Matcha on a Strict Keto Diet?

Indeed, Matcha can fit comfortably into a strict ketogenic diet. In a strict keto diet, the daily net carb intake is limited to less than 20g. Considering that Matcha contains 0.0 g net carbs per 100 g, it can be safely incorporated into this diet without causing a disruption in ketosis.

Some individuals follow a more relaxed version of the keto diet, often referred to as a low-carb diet, where daily net carb intake is limited to 30-50g. Matcha can easily be incorporated into this dietary plan as well, due to its negligible net carb content.

Carbs In Matcha

Analyzing the carb content in Matcha, it contains 0.0 g net carbs per 100 g. This low amount keeps it compatible with low-carb and ketogenic diets. To add to its keto compatibility, Matcha has a low glycemic index of 0 [source]. The glycemic index (GI) is a measure of how quickly blood sugar levels rise after consuming a particular type of food. A GI score of 0 means that Matcha does not significantly affect blood sugar levels. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Matcha Nutrition Facts

Matcha, per 100g serving, offers a powerhouse of nutrients. It contains 0.0g of net carbs, making it a perfect addition to a low-carb diet. It has 100.0g of dietary fiber, a nutrient essential for a healthy digestive system.

The same serving size of Matcha delivers a whopping 100.0g of protein, contributing to muscle growth and repair. It also gives an energy boost with 300.0 kcal of energy.

Vitamins should not be overlooked. Matcha is rich in vitamin C (60.0mg), contributing to immunity, and vitamin A (5000.0IU), which is key for vision and growth.

Nutrient NameAmount and Unit per 100 g
Net Carbs0.0g
Fiber, total dietary100.0g
Vitamin C, total ascorbic acid60.0mg
Vitamin A, IU5000.0IU
Iron, Fe18.0mg
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Matcha on a Keto Diet

Looking at the nutritional profile of Matcha, it's packed with several beneficial nutrients. It provides 100.0g of dietary fiber and 100.0g of protein per 100 g, both of which are essential for maintaining gut health and muscle strength. Additionally, Matcha is rich in vitamins, including 60.0mg of Vitamin C and 5000.0IU of Vitamin A per 100 g, which are crucial for supporting immune health and promoting good vision, respectively. It also contains 18.0mg of iron per 100 g, which is beneficial for transporting oxygen in the body.

Incorporating Matcha into Your Keto Meal Plan

  1. Use Matcha as a Keto-Friendly Beverage: One of the simplest ways to incorporate Matcha into a keto diet is by drinking Matcha tea. Just add a teaspoon of Matcha powder to hot water and enjoy it as a warm, keto-friendly beverage.
  2. Create Matcha-Infused Keto Recipes: Matcha can be used creatively in keto recipes. For instance, it can be added to smoothies, used to flavor keto-friendly ice cream, or mixed into energy balls with other keto ingredients like nuts and seeds.
  3. Use Matcha as a Natural Food Coloring: Add Matcha to your keto recipes as a natural food color to give your dishes a vibrant green hue without adding additional carbs.

Keto-Compatible Alternatives for Matcha

  1. Rooibos Tea: As a naturally caffeine-free and zero-carb beverage, Rooibos tea can be a great alternative to Matcha. It's versatile and can be used in a variety of keto recipes, from hot drinks to infused sauces.
  2. Green Tea: Regular green tea is another excellent substitute for Matcha. It provides similar health benefits and can be used in a wide range of keto recipes, from soups to smoothies.
  3. Herbal Teas: Peppermint and chamomile teas are herbal options with zero carbs. They can be enjoyed as a warm, comforting beverage or used as a flavoring in keto recipes like homemade ice creams and jellies.

Concluding Thoughts on Matcha and Keto

In essence, Matcha is a versatile and nutritious addition to a keto diet. With zero net carbs and a low glycemic index, it poses no risk of disrupting ketosis. From a nutritional perspective, Matcha is a powerhouse of beneficial nutrients, including dietary fiber, protein, and various vitamins and minerals, all essential for overall health.

While Matcha is a clear winner when it comes to keto-friendliness. It's unique flavor and color open up numerous creative possibilities for keto recipes, from beverages to desserts.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Matcha is keto-friendly. It has zero net carbs and a low glycemic index, making it an excellent addition to the keto diet.

Matcha can be enjoyed as a tea or incorporated into various keto recipes, like smoothies, ice creams, and energy balls.

Rooibos tea, regular green tea, and herbal teas like peppermint and chamomile are all excellent keto-friendly alternatives to Matcha.