Matcha contains caffeine — more than regular green tea, roughly equal to coffee depending on how you make it.
Caffeine Content
A typical serving of matcha (1-2g powder in 2oz water) contains approximately 70mg of caffeine.
For comparison:
| Drink | Typical Caffeine |
|---|---|
| Matcha (1 serving) | 60-80mg |
| Coffee (8oz brewed) | 80-100mg |
| Espresso (1 shot) | 63mg |
| Green tea (8oz) | 30-50mg |
| Black tea (8oz) | 40-70mg |
| Energy drink (8oz) | 70-100mg |
Note: These are estimates. Actual caffeine varies based on:
- How much matcha powder you use
- The specific matcha (some are higher in caffeine)
- How coffee is brewed
Why Matcha Feels Different
Many people report that matcha gives them energy without the jitters, anxiety, or crash they get from coffee. This is often attributed to L-theanine.
What is L-theanine?
L-theanine is an amino acid found in tea leaves. Matcha has more L-theanine than regular green tea because:
- You consume the whole leaf
- Shading before harvest increases L-theanine content
How L-theanine Works
Research suggests L-theanine:
- Promotes calm alertness
- Reduces stress and anxiety
- May counteract some of caffeine’s jittery effects
- Is associated with alpha brain wave activity (relaxed focus)
The combination of caffeine + L-theanine is sometimes described as “calm energy” or “alert relaxation.”
Individual Experience Varies
Not everyone feels this difference. Some people are:
- More caffeine-sensitive and still feel jittery
- Less affected by L-theanine’s calming effects
- Affected differently depending on the day
If you’re very caffeine-sensitive, matcha still has caffeine. It may affect you less than coffee, but it will still affect you.
Comparing to Coffee
| Matcha | Coffee | |
|---|---|---|
| Caffeine per serving | ~70mg | ~80-100mg |
| L-theanine | Yes, high amount | No |
| Energy release | Often slower, steadier | Often faster, with crash |
| Acidity | Low | Higher |
| Jitters | Less common | More common |
Timing Considerations
The caffeine in matcha lasts about as long as coffee caffeine — roughly 3-5 hours to metabolize half of it (varies by person).
General guidelines:
- Morning matcha is fine for most people
- Afternoon matcha depends on your sensitivity
- Evening matcha may affect sleep (avoid within 6 hours of bedtime if sensitive)
Special Situations
Pregnancy
Caffeine recommendations during pregnancy vary by country but generally suggest limiting intake to 200mg or less per day. A single matcha would be within this, but consult your healthcare provider.
Caffeine Sensitivity
If you’re highly caffeine-sensitive:
- Start with half a serving of matcha
- Drink it with food
- Avoid additional caffeine sources that day
- Consider decaf matcha if available
Children
Children metabolize caffeine differently. While matcha isn’t generally recommended for young children, small amounts are consumed in Japan. Consult a pediatrician with specific questions.