A cup of brewed Sencha delivers about 6mg of vitamin C per 100mL — roughly 7% of Japan's dietary reference intake of 100mg per day for adults (MHLW 2025). That is a meaningful contribution, though not a primary source the way a glass of orange juice would be. What makes tea's vitamins genuinely interesting is the split between what dissolves into your cup and what stays behind in the leaf.
Water-soluble vitamins — mainly vitamin C and small amounts of B2 — pass into the liquor when you brew. Fat-soluble vitamins — E, A (as beta-carotene), and K — are present in the leaf in meaningful quantities, but barely dissolve into water. The exception is Matcha: because you consume the whole ground leaf, you get both groups in a single bowl.
| Vitamin | Per 100mL brewed Sencha | Notes |
|---|---|---|
| Vitamin C | ~6mg | Water-soluble; dissolves into the cup. Degrades with oxidation — lower in oolong and black tea |
| Vitamin B2 (Riboflavin) | ~0.05mg | Water-soluble; small but consistent across green teas |
| Beta-carotene (provitamin A) | Trace in brew | Fat-soluble; stays in the leaf. Consumed via Matcha or eating the leaves |
| Vitamin E (Tocopherol) | Trace in brew | Fat-soluble; antioxidant in the leaf, not the cup |
| Vitamin K | Trace in brew | Fat-soluble; trace in brewed tea, mainly relevant for Matcha or eating the leaves |
Source: Standard Tables of Food Composition in Japan (8th rev.), Ministry of Education, Culture, Sports, Science and Technology (MEXT)
Water-soluble vitamins — what goes into the cup
Vitamin C is the standout water-soluble vitamin in green tea. Brewed Sencha contains roughly 6mg per 100mL — about 7% of the 100mg daily value set by Japanese and international dietary guidelines. That is a modest but genuine contribution to daily intake, especially for people who drink two or three cups a day.
Sun exposure during cultivation drives vitamin C synthesis in the tea plant. Sencha, grown in full sunlight, accumulates more than shade-grown teas like Gyokuro or Matcha — though all three come from the same Camellia sinensis plant. The shade used in Gyokuro cultivation suppresses photosynthesis, which lowers vitamin C in the dry leaf while boosting theanine and chlorophyll. Even so, brewed Gyokuro ends up higher in vitamin C than Sencha — around 19mg per 100mL versus roughly 6mg — because it is prepared with more leaf and less water. Our overview of green tea's nutritional makeup covers this tradeoff across all major compounds.
Vitamin B2 (riboflavin) is present in smaller quantities — around 0.05mg per 100mL — while vitamin B1 (thiamine) is trace in brewed Sencha.
One area worth noting: early research studied whether vitamin C in tea might inhibit nitrosamine formation in the body. Nitrosamines are compounds with carcinogenic potential, and laboratory studies have explored whether dietary vitamin C can interfere with their synthesis. This remains an active area of research with no established human health conclusions, so we mention it here for completeness rather than as a practical claim.
Fat-soluble vitamins — locked in the leaf
Vitamins E, A (as beta-carotene), and K are abundant in tea leaves, but they barely dissolve into brewed tea. Fat-soluble means exactly that: these compounds require fat as a carrier, and hot water alone cannot extract them efficiently. When you brew Sencha or Gyokuro, the used leaves that stay in the strainer still hold most of their fat-soluble vitamin content.
This is the nutritional case for Matcha. Because Matcha is ground whole-leaf powder that you whisk directly into water and drink completely, none of the leaf material is left behind. A bowl of Matcha delivers fat-soluble vitamins E, A, and K alongside water-soluble vitamin C — the full spectrum in a single serving. The same logic applies to any preparation that involves eating the leaves: cooking with used tea leaves, for example, captures the fat-soluble compounds that brewing alone misses.
Vitamin E in tea leaves is particularly significant — it is a well-studied antioxidant compound in the leaf, alongside catechins and other polyphenols. Beta-carotene (the plant-form precursor to vitamin A) contributes to the vivid green color of tea leaves and powders; in dry Sencha leaf, that is about 13,000µg beta-carotene equivalent, or roughly 1,100µg RAE per 100g, so a 2g Matcha serving is about 22µg RAE. Vitamin K is abundant in the leaf, but brewed tea — including Gyokuro — contains only trace amounts, so whole-leaf preparations like Matcha or eaten leaves are what matter for people on vitamin-K-sensitive medication.
How tea type changes what you get
The type of tea you choose has a direct effect on which vitamins reach your cup — and how much of them.
| Tea type | Vitamin C in cup | Fat-soluble vitamins |
|---|---|---|
| Sencha | High (~6mg/100mL) | In leaves only — not in the cup |
| Gyokuro | Higher in brewed liquor (~19mg/100mL) | In leaves only |
| Matcha | Moderate (shade-grown leaf) | Fully consumed — whole leaf in the bowl |
| Hojicha | Lower (roasting degrades vitamin C) | In leaves only |
| Oolong | Very low (oxidation degrades vitamin C) | In leaves only |
| Black tea | Minimal (heavy oxidation) | In leaves only |
More oxidation means less vitamin C in the cup. The main exception is Gyokuro: shade lowers dry-leaf vitamin C, but brewed Gyokuro uses more leaf and less water, so its liquor is higher in vitamin C than Sencha. The oxidation process that turns green tea into oolong or black tea breaks down vitamin C progressively. Roasting, as in Hojicha, also degrades heat-sensitive vitamin C, though Hojicha retains its fat-soluble compounds in the leaf. Our covered-cultivation guide explains the shade mechanism that shapes Gyokuro's and Matcha's different nutritional profile.
Common questions
Does green tea have more vitamin C than orange juice?
No. Per 100mL, orange juice delivers roughly 40–50mg of vitamin C. Brewed Sencha delivers about 6mg. Tea is a consistent contributor to daily intake, not a replacement for fruit. The comparison matters because green tea's reputation as a "vitamin C-rich food" sometimes overstates what actually ends up in the cup.
Why does Matcha have more vitamins than Sencha?
Matcha does not necessarily have more vitamin C than Sencha — it is shade-grown, so its vitamin C synthesis is actually lower per gram of leaf. Applying MEXT's 60mg/100g value to a 2g Matcha serving gives about 1.2mg of vitamin C per cup, which is less than the ~6mg in a 100mL Sencha brew. What Matcha offers is access to the full range of vitamins in the leaf, including fat-soluble E, A, and K, because you consume the ground powder rather than discarding the leaves. The advantage is completeness, not a higher vitamin C reading.
I take warfarin — can I drink green tea?
Brewed green tea — even Gyokuro — contains only trace vitamin K in the cup, so the liquid itself is unlikely to be a significant source. The situation changes with whole-leaf intake: Matcha and dishes that use used tea leaves deliver meaningful amounts of vitamin K because you consume the leaf. If you are on warfarin or other vitamin-K-sensitive medication, do not adjust your intake on your own — always discuss any regular habit, including daily green tea, with your prescribing physician.
A note on sourcing: the nutritional data referenced here comes from the Standard Tables of Food Composition in Japan (8th rev.), published by MEXT. Individual values will vary depending on cultivar, growing conditions, harvest timing, and brewing method. For context beyond vitamins — catechins, polyphenols, and the broader health properties of green tea — that guide covers the full picture.
Tea is not a vitamin supplement, and treating it as one misses the point. What it offers is a daily ritual that brings a modest, consistent stream of nutrients — particularly vitamin C — alongside the flavor, the warmth, and the compounds that make every cup distinctive. For those who want more from the leaf, Matcha is the direct path to whole-leaf nutrition. You can browse our range of tea leaves — from sun-grown Senchas to shade-grown Matcha — and find the cup that fits the moment.
References
- MEXT — Standard Tables of Food Composition in Japan 2020 (Eighth Revised Edition, 2023 supplement)
- PMC — Heat-induced degradation of vitamin C in green tea and brewing-temperature effects on retention
- MHLW — Dietary Reference Intakes for Japanese (2025 edition, current)
The nutritional information here is provided for general educational purposes and reflects published food composition data. It is not intended as medical or dietary advice. If you have specific nutritional needs or health concerns, please consult a qualified healthcare professional.