I’ve been drinking green tea for about 20 years—I like to think it’s part of why I still look young—and over time I’ve learned that Japanese and Chinese green teas are quite different.
What are the real differences? Is one healthier? Which should you be drinking?
In this post I’ll cover taste, health benefits, and what to look for when buying. By the end, you’ll know which green tea suits you best.
At a glance: Japanese vs Chinese green tea
JAPANESE GREEN TEA
– Main processing: Steamed soon after picking
– Typical flavour: Grassy, fresh, umami
– Leaf colour & liquor: Bright emerald leaves; vivid green brew
– Antioxidant trend*: Slightly higher catechins on average
– Caffeine / theanine: Often higher (especially shaded teas)
– Classic examples: Sencha, Gyokuro, Matcha
– Key health benefit: Similar overall—supports heart, brain, and metabolism (quality matters more than origin)
CHINESE GREEN TEA
– Main processing: Pan-fired / wok-roasted
– Typical flavour: Toasty, nutty, floral, or lightly smoky
– Leaf colour & liquor: Olive-to-gold leaves; pale yellow brew
– Antioxidant trend*: Still rich in catechins, but a bit lower on average
– Caffeine / theanine: Moderate caffeine, slightly less theanine
– Classic examples: Dragon Well, Biluochun, Gunpowder
– Key health benefit: Largely the same as Japanese teas
*Matcha (powdered Japanese tea) tops the antioxidant chart because you drink the whole leaf.
How Japanese and Chinese green tea are made (and why it matters)
Both Japanese and Chinese green teas come from Camellia sinensis var. sinensis, but processing after harvest changes their flavour, colour, and nutrient profile.
The Assam variety (Camellia sinensis var. assamica) is mostly used for black tea because its higher polyphenol levels can make green tea too bitter.
Japanese green tea
In Japan, leaves are usually steamed right after picking. Steaming stops oxidation quickly, keeping the bright green colour and fresh, grassy taste. Sencha is a common example. Matcha is also steamed, then ground into a powder and whisked, giving a much stronger, more concentrated flavour.
Chinese green tea
In China, leaves are often pan-fired or roasted in hot woks to stop oxidation. This gives the tea a toasty, nutty, or lightly smoky flavour and a more olive or golden leaf colour rather than the vivid green you see in Japanese teas.
So the plant is the same, but processing creates the main differences in taste, colour, and antioxidant levels.
What makes green tea so healthy?
Green tea’s benefits come from natural compounds it contains. Both Japanese and Chinese teas are healthy, though amounts of certain nutrients vary with processing.
Key nutrients in green tea
– Catechins: Powerful antioxidants that reduce inflammation and protect cells. EGCG is the most studied. Steamed teas like sencha tend to keep more catechins than pan-fired teas.
– Caffeine: Less than coffee but enough for a gentle boost—usually about 20–40 mg per cup. Japanese shaded teas (gyokuro, matcha) often have a bit more caffeine.
– L-theanine: A calming amino acid that smooths out caffeine, helping focus without jitters. Shaded Japanese teas usually have more theanine, which contributes to their smoother, savory taste.
– Vitamins & minerals: Green tea adds small amounts of vitamins (C, E, K, B2, B3) and minerals like potassium, phosphorus, calcium, magnesium, and trace elements such as zinc and fluorine.
Why matcha is different
Matcha is whole powdered leaves, so you consume the entire leaf—more catechins, more caffeine, more theanine, and more nutrients overall. It’s the most concentrated form of green tea and has a strong grassy taste that some find intense. I personally like a touch of honey in it.
Do Japanese and Chinese green tea have the same health benefits?
Yes. Both types deliver similar health benefits because they share the same active compounds—catechins (especially EGCG), caffeine, and L-theanine. Some studies suggest steamed Japanese teas may keep slightly more catechins, and matcha gives a more concentrated dose, but overall research links both types to positive health outcomes.
Evidence-backed benefits of green tea:
– Supports heart health: May lower LDL (“bad”) cholesterol and improve blood flow
– Boosts brain function: Caffeine plus L-theanine can improve alertness, memory, and focus
– Fights inflammation: Catechins like EGCG act as antioxidants, protecting cells
– May support weight management: Can slightly increase fat oxidation and metabolic rate
– Protects brain health over time: Regular intake may lower risk of cognitive decline and conditions like Alzheimer’s
– May reduce cancer risk: Some observational studies show links with lower risk for cancers such as breast, prostate, and colorectal (evidence is mixed)
– Supports healthy ageing: Thanks to antioxidant and anti-inflammatory effects
Most benefits are seen in people drinking both Japanese and Chinese teas, so tea quality matters more than origin.
Why where your tea is grown matters
Not all green tea is the same. Tea plants absorb what’s in the soil and air, including pollution and heavy metals like lead, arsenic, and cadmium. Tea grown near roads, industries, or polluted farms can end up contaminated.
High-elevation tea from clean-air regions is a better choice. Mountain farms are usually farther from pollution and often produce tea with better flavour and nutrient content. Organic certification helps, too, since it usually means no harmful pesticides or synthetic fertilizers—but organic doesn’t guarantee freedom from heavy metals, so location still matters.
For the cleanest tea, look for:
– Tea grown in high mountain areas
– Tea from trusted farms or brands that test for contaminants
– Organic teas, especially when grown in clean regions
When in doubt, choose quality over convenience. Cheap supermarket green tea may be fine for casual sipping, but it won’t match a fresh, well-sourced tea.
How to choose good quality green tea
If you want tea that tastes good and gives health benefits, quality matters. Simple tips for buying the best—Japanese or Chinese:
1. Choose tea grown away from pollution
Look for teas grown in high mountain regions, far from industry and traffic. Brands usually list growing regions on their site or product page.
2. Go for freshness
Green tea is best when fresh. Buy from brands that harvest and package in small batches and label the harvest year. Avoid teas that have been sitting on shelves for ages.
3. Check for organic
Organic teas mean fewer pesticides, which is a plus. But a non-organic tea from a clean, remote area can still be excellent.
4. Read reviews and lab reports
Buy from brands that share lab testing, explain where the tea is grown, and have a strong reputation. Positive reviews on freshness and flavour are a good sign.
Brands I personally recommend
Note: Some links below are affiliate links, which means I may earn a small commission at no extra cost to you if you buy. I only share products I trust or think could help.
Chinese green tea:
– TeaVivre – Fresh, flavorful teas grown in clean mountain areas. They offer sampler packs so you can try different varieties. I reviewed them here and still recommend them.
– Iteaworld – Another great source of clean, high-quality Chinese green teas. Their sampler packs are handy for trying varieties.
Japanese green tea:
– Yunomi – A wide selection of Japanese teas, directly sourced from small farms across Japan.
– Ocha & Co. – Fresh, organic Japanese teas with good reviews and international shipping.
So, which green tea should you drink?
Both Japanese and Chinese green teas are healthy. They taste different and are processed differently, but they offer similar health benefits if they’re high quality and grown in clean conditions.
If you like grassy, fresh, umami notes, pick Japanese teas like sencha or gyokuro. If you prefer mellow, toasty, floral, or slightly smoky flavours, try Chinese teas like Dragon Well or Biluochun.
Most importantly, choose a clean, well-sourced tea you enjoy and make it part of your routine. If you haven’t tried both types, sampler packs are a great way to discover what you like.
References:
Gui A, Gao S, Zheng P, et al. Dynamic Changes in Non-Volatile Components during Steamed Green-Tea Manufacturing: A Metabolomic Analysis. Foods. 2023;12(7):1551. https://pmc.ncbi.nlm.nih.gov/articles/PMC10094149/
Radeva-Ilieva M, Stoeva S, Hvarchanova N, Georgiev K. Green Tea: Current Knowledge and Issues. Foods. 2025;14(5):745. https://pmc.ncbi.nlm.nih.gov/articles/PMC11899301/
Hu C, Zhang X, Zhan N, Liu Y. Current Status and Health Risk Assessment of Heavy Metals Contamination in Tea across China. Toxics. 2023;11(8):662. https://pubmed.ncbi.nlm.nih.gov/37624168/
Wang M, Yang J, Li J, et al. Effects of Temperature and Light on Quality-Related Metabolites in Tea Leaves. Food Res Int. 2022;161:111882. https://doi.org/10.1016/j.foodres.2022.111882
Zheng XX, Xu YL, Li SH, et al. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. Am J Clin Nutr. 2011;94(2):601-610. https://pubmed.ncbi.nlm.nih.gov/21715508/
Koreki A, Nozaki S, Shikimoto R, et al. Moderate green-tea consumption in mid-life and risk of dementia: JPHC Saku Mental Health Study. J Alzheimers Dis. 2025;103(2):519-527. https://pubmed.ncbi.nlm.nih.gov/39772974/
Hodgson AB, Randell RK, Jeukendrup AE. The effect of green-tea extract on fat oxidation at rest and during exercise: evidence of efficacy and proposed mechanisms. Adv Nutr. 2013;4(2):129-140. https://pmc.ncbi.nlm.nih.gov/articles/PMC3649093/
Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A. 2003;1011:173-180. https://pubmed.ncbi.nlm.nih.gov/14518774/
Ogunleye AA, Xue F, Michels KB. Green-tea consumption and breast-cancer risk or recurrence: a meta-analysis. Breast Cancer Res Treat. 2010;119(2):477-484. https://pubmed.ncbi.nlm.nih.gov/19437116/
Mousavi A, Vafa MR, Neyestani T, et al. The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. J Res Med Sci. 2013;18(12):1080-1086. https://pmc.ncbi.nlm.nih.gov/articles/PMC3908530/