Please note that these standard values will vary from product to product depending on the harvest season, processing method, steeping method, etc. and are to be used only as a guideline. Translation by Yunomi.life (Click for PDF version).
Japanese Sources:
Tea Guide, National Federation of Agriculture Cooperative Associations
“Chapter 2: Standard Value Tables, Beverages Chart”, STANDARD TABLES OF FOOD COMPOSITION IN JAPAN Fifth Revised and Enlarged Edition. Japan Ministry of Education, Culture, Sports, Science and Technology. 2005
Notes:
1) “Daily intake for adults” are standard values for a healthy diet of 18 – 29 year old adults according to the Ministry of Health, Labour and Welfare.
2) Tea nutrition values come from the Food Composition Database of the Japan Ministry of Education, Culture, Sports, Science and Technology.
3) Table notes: “(0)” is a zero value, while “-” indicates no measurement was taken.
Steeping methods:
※1 Steeping method: 10 g of leaves, 60 ml of water at 60˚C degrees, 2.5 minutes.
※2 Steeping method: 10 g of leaves, 430 ml of water at 90˚C degrees, 1 minute.
※3 Steeping method: 15 g of leaves, 650 ml of water at 90˚C degrees, 30 seconds.
※4 Steeping method: 5 g of leaves, 360 ml of water at 100˚C degrees, 1.5 – 4 minutes.
MATCHA: Values are for 100g of matcha powder (standard measurement for food). To see values for a smaller amount (say 5 grams), you can adjust it in the food composition database here (Japanese only sorry!): http://fooddb.mext.go.jp/details/details.pl?ITEM_NO=16_16035_6
Sencha and gyokuro “leaves” values are also based on this standard 100 gram amount.
| unit | Daily intake for adults | gyokuro | matcha | sencha | kamairicha | bancha | hojicha | genmaicha | oolong tea | black tea | |||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| men | women | leaves | drink *1 | leaves | drink *2 | drink *2 | drink *3 | drink *3 | drink *3 | drink *3 | leaves | drink *4 | |||||
| energy | Kcal | 329 | 5 | 324 | 331 | 2 | 0 | 0 | 0 | 0 | 0 | 311 | 1 | ||||
| water | g | 3.1 | 97.8 | 5.0 | 2.8 | 99.4 | 99.7 | 99.8 | 99.8 | 99.9 | 99.8 | 6.2 | 99.7 | ||||
| protein (g) | g | 70 | 55 | 29.1 | 1.3 | 30.6 | 24.5 | 0.2 | 0.1 | minimal | minimal | 0 | minimal | 20.3 | 0.1 | ||
| lipid | g | fat energy percentage 20～25% | 4.1 | (0) | 5.3 | 4.7 | (0) | (0) | (0) | (0) | (0) | (0) | 2.5 | (0) | |||
| triglyceride equivalents | g | ― | ― | 3.3 | 2.9 | ― | ― | ― | ― | ― | ― | ― | ― | ||||
| carbohydrates | g | 43.9 | minimal | 38.5 | 47.7 | 0.2 | minimal | 0.1 | 0.1 | 0 | 0.1 | 51.7 | 0.1 | ||||
| ash | g | 6.3 | 0.5 | 7.4 | 5.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 5.4 | minimal | ||||
| minerals | sodium | mg | 11 | 2 | 6.0 | 3 | 3 | 1 | 2 | 1 | 2 | 1 | 3 | 1 | |||
| potassium | mg | 2000 | 2000 | 2800 | 340 | 2700 | 2200 | 27 | 29 | 32 | 24 | 7 | 13 | 2000 | 8 | ||
| calcium | mg | 700 | 600 | 390 | 4 | 420 | 450 | 3 | 4 | 5 | 2 | 2 | 2 | 470 | 1 | ||
| magnesium | mg | 310 | 250 | 210 | 15 | 230 | 200 | 2 | 1 | 1 | minimal | 1 | 1 | 220 | 1 | ||
| phosphorus | mg | 700 | 700 | 410 | 30 | 350 | 290 | 2 | 1 | 2 | 1 | 1 | 1 | 320 | 2 | ||
| iron | mg | 10 | 12 | 10.0 | 0.2 | 17.0 | 20.0 | 0.2 | minimal | 0.2 | minimal | minimal | minimal | 17.0 | 0 | ||
| zinc | mg | 11 | 9 | 4.3 | 0.3 | 6.3 | 3.2 | minimal | minimal | minimal | minimal | minimal | minimal | 4.0 | minimal | ||
| copper | mg | 1.8 | 1.6 | 0.84 | 0.22 | 0.80 | 1.30 | 0.01 | minimal | 0.01 | 0.01 | 0.01 | minimal | 2.10 | 0.01 | ||
| manganese | mg | 4.0 | 3.0 | 71.00 | 4.60 | ― | 55.00 | 0.31 | 0.37 | 0.19 | 0.26 | 0.15 | 0.24 | 21.00 | 0.22 | ||
| iodine | μg | 150 | 150 | ― | ― | ― | 4 | 0 | ― | ― | ― | ― | ― | 0 | 0 | ||
| selenium | μg | 60 | 45 | ― | ― | ― | 3 | 0 | ― | ― | ― | ― | 0 | 8 | 0 | ||
| chrome | μg | 35 | 30 | ― | ― | ― | 8 | 0 | ― | ― | ― | ― | 0 | 18 | 0 | ||
| Molybdenum | μg | 30 | 25 | ― | ― | ― | 1 | 0 | ― | ― | ― | ― | 0 | 2 | 0 | ||
| vitamins | A | Retinol | μg | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | ||
| carotene | α | μg | ― | ― | ― | ― | ― | ― | ― | ― | (0) | ― | ― | ― | |||
| β | μg | ― | ― | ― | ― | ― | ― | ― | ― | (0) | ― | ― | ― | ||||
| β-cryptoxanthin | μg | ― | ― | ― | ― | ― | ― | ― | ― | (0) | ― | ― | ― | ||||
| β-carotenes | μg | 21000 | (0) | 29000 | 13000 | (0) | (0) | (0) | (0) | (0) | (0) | 900 | (0) | ||||
| retinol activity equivalents | μg | 600 | 540 | 1800 | (0) | 2400 | 1100 | (0) | (0) | (0) | (0) | (0) | (0) | 75 | (0) | ||
| D | μg | 2.5 | 2.5 | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | ||
| E | Tocopherols | α | mg | 10 | 8 | 16.4 | ― | 28.1 | 64.9 | ― | ― | ― | ― | (0) | ― | 9.8 | ― |
| β | mg | 0.1 | ― | 0 | 6.2 | ― | ― | ― | ― | (0) | ― | 0 | ― | ||||
| γ | mg | 1.5 | ― | 0 | 7.5 | ― | ― | ― | ― | (0) | ― | 1.6 | ― | ||||
| δ | mg | 0 | ― | 0 | 0 | ― | ― | ― | ― | (0) | ― | 0 | ― | ||||
| potassium | μg | 65 | 55 | 4000 | minimal | 2900 | 1400 | minimal | 0 | minimal | 0 | 0 | 0 | 1500 | 6 | ||
| B1 | mg | 1.1 | 0.8 | 0.30 | 0.02 | 0.80 | 0.36 | 0 | 0 | 0 | 0 | 0 | 0 | 0.10 | 0.01 | ||
| B2 | mg | 1.2 | 1.0 | 1.16 | 0.11 | 1.35 | 1.43 | 0.05 | 0.04 | 0.03 | 0.02 | 0.01 | 0.03 | 0.80 | 0 | ||
| niacin | mg | 17 | 13 | 6.0 | 0.6 | 4.0 | 4.1 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 10.0 | 0.1 | ||
| B6 | mg | 1.6 | 1.2 | 0.69 | 0.07 | 0.96 | 0.46 | 0.01 | 0.01 | 0.01 | minimal | 0.01 | minimal | 0.28 | 0.01 | ||
| B12 | μg | 2.4 | 2.4 | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | ||
| folic acid | μg | 200 | 200 | 1000 | 150 | 1200 | 1300 | 16 | 18 | 7 | 13 | 3 | 2 | 210 | 3 | ||
| pantothenic acid | mg | 5 | 5 | 4.10 | 0.24 | 3.70 | 3.10 | 0.04 | 0 | 0 | 0 | 0 | 0 | 2.00 | 0 | ||
| biotin | μg | 30 | 30 | ― | ― | ― | 51.6 | 0.8 | ― | ― | ― | ― | 0.2 | 31.9 | 0.2 | ||
| C | mg | 100 | 100 | 110 | 19 | 60 | 260 | 6 | 4 | 3 | minimal | 1 | 0 | 0 | 0 | ||
| fatty acids | saturated | g | ― | ― | 0.68 | 0.62 | ― | ― | ― | ― | ― | ― | ― | ― | |||
| monosaturated | g | ― | ― | 0.34 | 0.25 | ― | ― | ― | ― | ― | ― | ― | ― | ||||
| polysaturated | g | ― | ― | 2.18 | 1.94 | ― | ― | ― | ― | ― | ― | ― | ― | ||||
| cholesterol | mg | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | (0) | ||||
| dietary fiber | soluble | g | 5.0 | ― | 6.6 | 3.0 | ― | ― | ― | ― | 0 | ― | 4.4 | ― | |||
| insoluble | g | 38.9 | ― | 31.9 | 43.5 | ― | ― | ― | ― | 0 | ― | 33.7 | ― | ||||
| total | g | 43.9 | ― | 38.5 | 48.5 | ― | ― | ― | ― | 0 | ― | 38.1 | ― | ||||
| sodium | g | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | ||||
| caffeine | g | 3.50 | 0.16 | 3.20 | 2.30 | 0.02 | 0.01 | 0.01 | 0.02 | 0.01 | 0.02 | 2.90 | 0.03 | ||||
| tannins | g | 10.00 | 0.23 | 10.00 | 13.0 | 0.07 | 0.05 | 0.03 | 0.04 | 0.01 | 0.03 | 11.00 | 0.10 |