If You’re Trying to Cut Back on Caffeine, Here’s What to Know About Matcha

Tea is among the most widely consumed beverages in the world—and in the world of wellness, matcha in particular remains a crown jewel for many reasons. Beyond its highly ‘grammable hue and presentation, matcha is rich in potently protective catechins (an antioxidant linked to longevity), offers calming L-theanine, and provides a zing of caffeine when you need some pep in your step. Yet if you’re sensitive to the stimulant, you might want to rethink your intake to sidestep potential adverse symptoms. These points considered, how much matcha is in caffeine anyway… and how does it compare to the likes of coffee and green tea?

These questions, answered ahead, courtesy of Brooklyn–based dietitian Maddie Pasquariello, MS, RDN, of East Coast Health.

How much caffeine does matcha contain?

“Generally speaking, a gram of matcha powder—which typically equates to around a half teaspoon—contains around 30 milligrams of caffeine,” says Pasquariello, although some brands may have as much as 40 to 45 milligrams of caffeine per gram. “Most brands on the market recommend using about 1 teaspoon of matcha powder per cup of liquid, ultimately equating to around 60 to 70 milligrams or so of caffeine, often a bit more depending on the brand.” (For reference, the FDA says that adults can safely consume up to 400 milligrams of caffeine per day.)

However, Pasquariello says there are several factors that will influence how caffeinated your cup of matcha will be, such as the brewing method, the type of powder you use, and the serving size. Some brands, she adds, process their powder to yield an even higher caffeine content. Matcha’s caffeine content is also influenced by the time of harvest, weather conditions throughout growth, and the age of the leaves (with caffeine content tapering off as the leaves get older), per a 2021 review published in the journal Molecules¹.

All that to say: While 30 milligrams of caffeine per gram of matcha is a good ballpark, there’s some variability in caffeine content between brands (and even between cups). So if you’re concerned about your caffeine intake, it’s a good idea to read labels and/or ask your barista for insights.

FWIW, if you take to caffeine just fine, a midday cup of matcha could work in your favor. A 2021 study in the journal Nutrients² found that matcha consumption improved attention and work performance under stress better than caffeine alone.

Caffeine in matcha vs. green tea

Pasquariello says that matcha is typically higher in caffeine content than green tea. Green tea packs only about 29 milligrams of caffeine per cup, while matcha, as mentioned above, can have around 60 to 70 milligrams per cup.

This might seem confusing, since green tea and matcha are made from the same thing: green tea leaves. But the discrepancy between the two drinks “has to do mostly with how the tea is brewed,” Pasquariello explains. “In the case of matcha, you’re whisking the powder—which is made of very finely ground tea leaves—into water and consuming it in a more concentrated format.” Meanwhile, green tea simply infuses water with the tea leaves, then strains and discards them.

In other words, matcha offers the full leaf (read: peak caffeine *and* antioxidant potential) in powdered form.

Is caffeine in matcha higher than coffee?

No, matcha still has less caffeine than coffee. Pasquariello notes that a standard cup of drip coffee will typically pack around 100 milligrams of caffeine. (As is the case with matcha, the caffeine content in your preferred cup of joe will vary based on brew method, duration, serving size, brand, and similar factors.)

“Decaf coffee, depending on variety, contains about zero to six milligrams of caffeine per cup,” Pasquariello adds, “so matcha’s caffeine content falls somewhere in between the two.”

Is matcha better than coffee for anxiety?

Pasquariello says that matcha may be a good middle ground for those who need something stronger than decaf or green tea, but can’t quite stomach more robust caffeinated bevs like coffee. “Many people experience that matcha delivers more of a ‘slow burn’ sort of caffeine release, keeping their energy levels more stable than they might typically feel with caffeine,” she explains. “This can be helpful for those who experience caffeine jitters or increased anxiety when drinking coffee.”

This is largely due to the fact that teas (including matcha) have L-theanine, an amino acid with antioxidant properties that can promote calm in the body. “L-theanine acts as a buffer during the digestion process, which helps prevent jitters and the crash that is often associated with coffee,” Christina Manian, RDN, previously told Well+Good. And interestingly, a small 2018 study published in the journal Nutrients³ found that people who drank matcha had lower stress and anxiety levels than people who drank a placebo.

The takeaway

Matcha isn’t just a beautifully pigmented beverage with rich heritage and rituals for making it. It’s also a decent source of caffeine, so you may want to rethink your matcha latte break at work or your next beverage order at brunch if you are trying to limit caffeine intake.

Pasquariello advises listening to your body and avoiding too much caffeine in general to keep undesirable symptoms at bay. “Keep in mind that caffeine can affect sleep—keeping you awake longer than intended and preventing you from sleeping restfully—as well as digestion, leading to nausea or GI discomfort for some,” she cautions.