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Home / Health Tools / Food Benefits A–Z / Green tea Benefits & Nutrition

Green tea Benefits & Nutrition

Green tea benefits: nutrition per 100 ml (1 kcal), how to use it, how much to drink a day, who should be careful and the best season in India.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Teas & drinks

  • 1 kcalenergy
  • 0.2 gprotein
  • 0 gfibre
  • Year-round (first flush Mar–Apr)best season in India

Per 100 ml (brewed, per 100 ml)

Health benefits of green tea

  • Rich in catechins such as EGCG with antioxidant activity.
  • Contains less caffeine than coffee plus L-theanine, which may support calm focus.
  • A calorie-free swap for sugary drinks; any effect on weight loss is small.

How to eat it

Steep 1 tsp leaves or 1 bag in water at about 80 °C for 2–3 minutes. Add lemon or mint; skip sugar.

How much a day: 2–3 cups a day.

Who should be careful

  • Tea reduces iron absorption — if you are anaemic, drink it at least an hour away from meals.
  • Avoid green tea extract supplements — they have been linked to liver injury.
  • Pregnancy: count its caffeine towards the 200 mg daily limit.

Best season in India

Year-round (first flush Mar–Apr). See the month-by-month seasonal chart →

Frequently asked questions

What are the health benefits of green tea?

Rich in catechins such as EGCG with antioxidant activity. Contains less caffeine than coffee plus L-theanine, which may support calm focus. A calorie-free swap for sugary drinks; any effect on weight loss is small.

How much green tea can I have a day?

2–3 cups a day. Steep 1 tsp leaves or 1 bag in water at about 80 °C for 2–3 minutes. Add lemon or mint; skip sugar.

Who should be careful with green tea?

Tea reduces iron absorption — if you are anaemic, drink it at least an hour away from meals. Avoid green tea extract supplements — they have been linked to liver injury. Pregnancy: count its caffeine towards the 200 mg daily limit.

When is green tea in season in India?

Year-round (first flush Mar–Apr).

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More teas & drinks

🥥 Coconut water🌼 Chamomile tea🥛 Buttermilk🥗 Kombucha🌺 Hibiscus tea🥛 Kefir

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content