The short answer
No. One portion of matcha (1 cup) gives about 0.4 mg of iron, 2% of the 18 mg a day women aged 19 to 50 need. Its polyphenols hold back plant iron from the meal around it.
- mg0.4In one portion: 1 cup
- %2Of the 18 mg a day women aged 19 to 50 need
- mg0.2Per 100 g, as eaten
How it compares
Iron per portion, next to other foods on the drinks shelf.
What holds it back
Polyphenols
Tannins and other polyphenols bind plant iron in the gut.
Hurrell RF, Reddy M, Cook JD (1999), Br J Nutr. Black tea cut plant-iron absorption from a meal by 79–94%, peppermint tea by 84%, cocoa by 71%, linden by 52% and chamomile by 47%. Adding milk did not change that.
Get more from it
- The program's ruleHave it at least 3–4 hours before or after a plant-iron meal.
Questions
How much iron is in matcha?
About 0.2 mg per 100 g, so 1 cup (200 g) gives about 0.4 mg. Neither food table has it as a drink, so this is an estimate.
Does matcha block iron absorption?
Its polyphenols bind plant iron in the gut. Heme iron from meat and fish is barely touched. Keep it away from your plant-iron meals.
Sources
- Neither food table has it as a drink, so this is the app's own estimate.
- Hurrell RF, Reddy M, Cook JD. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr, 1999
- Rossander L, Hallberg L, Björn-Rasmussen E. Absorption of iron from breakfast meals. Am J Clin Nutr, 1979
- NIH Office of Dietary Supplements. Iron: fact sheet for health professionals
- US Code of Federal Regulations, 21 CFR 101.54: nutrient content claims for "good source" and "high"
Iron is from food tables, for the food as eaten, and real foods vary with the cut, the brand and the recipe. Your body takes in a share of it, and a larger share when your stores are low.
Educational, not medical advice. ferritin.ai does not diagnose or treat any condition. Talk to your doctor about your own results.