How Much Caffeine is in Matcha Green Tea Powder Compared to Coffee? Things We Didn't Even Know...

For those who really love matcha (like us), it’s more than just a trendy green drink—it’s our daily ritual that brings a sense of calm, grounds us, and offers a host of health benefits.

For those who are out of the loop, matcha is a finely ground powder made from shade-grown green tea leaves, which are harvested, steamed, and stone-ground into a vibrant powder. This unique production process boosts its nutrient content, making it richer in antioxidants and L-theanine than regular teas. As a result, matcha provides a smoother, more sustained energy boost.

But when it comes to caffeine, the most common questions we get asked are how much caffeine is in matcha green tea and how matcha compares to other beverages like coffee and Earl Grey tea.

If you’re also wondering how matcha affects your energy levels and anxiety, we're going to cover everything you need to know.

Key Takeaways:

• Caffeine Content: Matcha contains approximately 35 mg of caffeine per half teaspoon (1 gram), offering less caffeine than a standard 8 oz. cup of coffee (which has around 95 mg), but more than most other teas, including Earl Grey, which has about 40-60 mg per cup.
  
  
• Longevity of Effects: Matcha caffeine lasts 4-6 hours, much longer than the spike-and-crash effect of coffee, which only lasts 1-2 hours.
  
  
• Recommended Daily Consumption: It’s advised to enjoy 1-2 cups of matcha per day, which is 1-4 grams of matcha powder. The recommended daily caffeine limit is 400 mg, so you would need around 6 teaspoons (12 grams) of matcha to exceed this limit.
  
  
• Energy Levels: The combination of caffeine and L-theanine in matcha provides a steady energy boost without the jitters, making it ideal for those sensitive to caffeine.
  
  
• Anxiety: Matcha is often considered a better option than coffee for those with anxiety due to its calming effects from L-theanine.
  
  
• Daily Consumption: Drinking matcha daily is generally safe and can be part of a healthy lifestyle. However, as a general rule, it's best to consume it before 3 p.m. to avoid potential sleep disruptions due to its caffeine content.

• How Much Caffeine is in Matcha Green Tea?
• How Long Does Caffeine from Matcha Last?
• Is Matcha Better Than Coffee for Anxiety?
• Is it Okay to Drink Matcha Every Day?
• Practical Tips for Managing Caffeine Intake with Matcha
• Conclusion on Matcha's Caffeine Content
• Frequently Asked Questions (FAQ)

If you're trying to manage your energy levels and caffeine intake throughout the day, understanding the caffeine content in matcha is essential. Unlike regular green tea, which is steeped, drinking matcha involves consuming the entire tea leaf, making it a more concentrated source of nutrients—and caffeine.

Comparison to Coffee: How Much Caffeine is in Matcha Compared to Coffee?

A standard serving of matcha (about 1 gram or 1/2 tsp.) contains 35 mg of caffeine. In contrast, an average 8 oz. cup of coffee contains about 95 mg of caffeine, depending on the brew.

Compared to coffee, matcha provides a smoother and more sustained energy boost, thanks to L-theanine, an amino acid that promotes relaxation without drowsiness. This means that while matcha might not jolt you awake like a cup of coffee, it offers a more balanced and longer-lasting alertness.

How Much Caffeine is in Matcha Compared to Earl Grey Tea?

A typical cup of Earl Grey tea contains about 40-60 mg of caffeine, depending on how long it's steeped. This is 10-30 mg less caffeine than a 2g serving of matcha.

While this is slightly less, the difference lies in the overall experience. Matcha’s combination of caffeine and L-theanine offers a calm, focused energy which regular matcha drinkers love, especially if they are sensitive to the caffeine spikes and crashes that come from other teas or coffee.

One of the unique benefits of matcha is how it interacts with your body. Unlike the quick spike and subsequent crash often associated with coffee, the caffeine in matcha is released slowly, thanks to the presence of L-theanine. This slower absorption rate means that the energy boost from matcha is more sustained and less likely to result in jitters.

Will Matcha Keep Me Awake?

Yes, matcha can keep you awake, but in a different way than coffee.

The combination of caffeine and L-theanine promotes a state of calm alertness, making matcha an ideal choice for those who need to stay focused without feeling overstimulated. This makes matcha particularly beneficial for tasks that require sustained concentration, like studying or working on a project.

Because the energy from matcha is released more evenly, it avoids the sharp peaks and crashes often experienced with coffee. Instead, you get a smoother, more stable source of energy that can last for several hours.

How Long Does Caffeine from Matcha Last?

The effects of matcha caffeine typically last between 4 to 6 hours.

This longer duration is due to the slow absorption process, which helps maintain a steady level of energy without the sudden drop-off that coffee drinkers often experience. For most people, this sustained energy is sufficient to carry them through the morning or an afternoon slump.

However, because matcha’s effects are more prolonged, it's important to be mindful of when you consume it, especially later in the day.

When it comes to managing anxiety, matcha often has an edge over coffee. While both beverages contain caffeine, the key difference lies in how that caffeine is delivered and its effects on the body.

So, is matcha better than coffee for anxiety? For most people, the answer is yes.

Coffee, with its high caffeine content, can sometimes exacerbate anxiety by increasing heart rate and causing jitteriness. This sudden spike in energy can make you feel on edge, particularly if you’re prone to anxiety.

Why Matcha May Be a Better Option for Anxiety

Matcha, on the other hand, contains a unique amino acid called L-theanine, which works to counterbalance the stimulating effects of caffeine. L-theanine promotes relaxation without causing drowsiness, creating a calm and focused state of mind. Studies indicate that while matcha provides a gentle energy boost, it also helps soothe the nervous system, making it less likely to trigger anxiety.

Studies have also shown that L-theanine can increase alpha brain waves, which are associated with a relaxed yet alert mental state. This calming effect makes matcha a suitable option for those who enjoy the benefits of caffeine but are sensitive to its anxiety-inducing side effects. Unlike coffee, which can lead to a jittery crash, matcha offers a smoother, more balanced experience.

Comparing Matcha and Coffee for Anxiety

So if you're prone to anxiety, should you swap out coffee for matcha?

In short - yes, it's a better option.

The combination of L-theanine and caffeine in matcha creates a more controlled and steady energy flow, reducing the likelihood of anxiety. If you’re someone who struggles with caffeine-related anxiety, switching to matcha could be a game-changer.

Yes, it is generally safe and even beneficial to drink matcha every day.

Daily consumption of matcha can provide a consistent source of antioxidants, promote sustained energy levels, and contribute to overall well-being.

Daily Matcha: Health Benefits and Considerations

Drinking matcha daily provides a steady source of antioxidants, particularly catechins like EGCG, which are known for their powerful anti-inflammatory and metabolism-boosting properties.

The combination of caffeine and L-theanine in matcha promotes calm alertness, making it an excellent daily beverage for those who need mental clarity without the nervous energy that coffee often brings.

The most common recommendation is limiting yourself to one to two servings per day, especially if you are sensitive to caffeine or if you consume other caffeinated products throughout the day.

What Time Is Too Late to Drink Matcha?

While matcha’s caffeine content is less intense than that of coffee, it’s still important to be mindful of when you drink it.

As a general rule, it’s best to avoid drinking matcha in the late afternoon or evening, especially if you’re sensitive to caffeine.

The energizing effects of matcha can last for several hours, so enjoying it too late in the day may interfere with your sleep.

If you’re looking for a calming evening ritual, consider switching to a caffeine-free tea or herbal beverage in the evening. This allows you to wind down without disrupting your sleep cycle, while still enjoying the mindfulness that comes with sipping tea.

Potential Downsides of Daily Matcha Consumption

Though matcha is packed with health benefits, excessive consumption can lead to some drawbacks.

Drinking too much matcha can increase your daily caffeine intake to levels that may cause jitteriness, digestive discomfort, or sleep disturbances, especially if consumed late in the day.

Additionally, matcha contains tannins, which in large amounts can interfere with iron absorption, so it’s advisable to balance your intake with a nutrient-rich diet.

In essence, enjoying matcha daily is perfectly fine and even encouraged for most people, as long as it’s consumed mindfully and in moderation. This daily ritual can enhance your well-being, provided it’s balanced with a healthy lifestyle.

How Much Matcha is Too Much?

When incorporating caffeine into your diet, it's important to stay within the recommended limits to avoid any potential side effects like jitters, insomnia, or increased heart rate. According to health experts, the recommended daily caffeine limit for most adults is 400 mg per day.

This is equivalent to about 4-5 cups of coffee, depending on how it's brewed.

Since matcha contains about 70 mg of caffeine per teaspoon, you would need to consume approximately 12 grams, or the equivalent of 6 teaspoons of matcha to exceed the recommended daily caffeine limit.

It's also essential to monitor your intake, especially if you're also consuming other caffeinated beverages.

If you love matcha but are mindful of your caffeine intake, there are several strategies you can employ to enjoy your favorite green tea without overdoing it.

These tips can help you balance the energy-boosting benefits of matcha with a healthy approach to caffeine consumption.

Adjust Serving Size

One of the easiest ways to manage your caffeine intake is by adjusting the amount of matcha you use. A standard serving of matcha is 1 gram, which contains about 35-70 mg of caffeine. If you’re sensitive to caffeine, consider using half a serving to reduce the amount while still enjoying the taste and benefits.

Time Your Consumption

Drinking matcha in the morning or early afternoon can give you an energy boost when you need it most, without affecting your sleep. As a general rule, it is best to consume matcha before 3 p.m. as the caffeine can interfere with your ability to wind down for bed.

Other Beverages

You can balance your caffeine intake by alternating matcha with herbal teas or decaffeinated beverages. This allows you to enjoy the benefits of matcha without consuming too much caffeine in one day.

Stay Hydrated

Since caffeine can be dehydrating, it’s important to drink plenty of water throughout the day. Staying hydrated helps mitigate any potential side effects of caffeine, such as jitters or restlessness.

Understanding matcha's caffeine content and how it compares to other beverages is essential for making informed decisions about your daily intake.

Matcha provides not only a gentle and sustained energy boost but also a sense of calm and focus, thanks to its unique combination of caffeine and L-theanine.

Unlike coffee's rapid energy spike and subsequent crash, matcha offers a steady, long-lasting energy that supports productivity and mindfulness throughout the day. Whether you're switching to matcha for its health benefits, using it to manage your caffeine intake, or integrating it into your daily wellness routine, matcha is a versatile and valuable addition to any lifestyle.

As you explore matcha's benefits, remember that timing, moderation, and quality are crucial. By choosing high-quality matcha and consuming it mindfully, you can fully experience its positive effects without compromising your sleep, energy levels, or well-being.

1. How much caffeine is in matcha compared to coffee?

Matcha contains about 35 mg of caffeine per gram.

In comparison, an average cup of coffee contains about 95 mg of caffeine. While matcha has less caffeine than coffee, it provides a more balanced, sustained energy due to the presence of L-theanine.

2. Is matcha higher in caffeine than coffee?

No, matcha generally contains less caffeine than coffee. A standard 8 oz. cup of coffee has about 95 mg of caffeine, compare to matcha which has 70 mg of caffeine (per 2 g serving).

However, the caffeine in matcha is absorbed more slowly by the body, leading to a longer-lasting and smoother energy boost.

3. Is matcha better than coffee for anxiety?

Yes, matcha is often considered better for anxiety because it contains L-theanine, an amino acid that promotes relaxation and reduces the jittery effects of caffeine. This makes matcha a great choice for those who experience anxiety with coffee. Start with 1/2 a gram of matcha and gauge your reaction.

4. Will matcha keep me awake?

Yes, matcha can keep you awake, but in a gentler way than coffee. The combination of caffeine and L-theanine in matcha provides alertness without the sudden energy spikes and crashes, making it ideal for sustained focus and wakefulness.

5. How long does caffeine from matcha last?

The caffeine in matcha typically lasts for about 4-6 hours, providing a steady energy boost. The presence of L-theanine helps to smooth out the effects, leading to a more prolonged and calm alertness compared to coffee.

6. Is it okay to drink matcha every day?

Yes, it’s generally safe to drink matcha every day. Daily matcha consumption can offer health benefits such as antioxidants, improved focus, and sustained energy. However, it's best to limit yourself to one or two servings per day to avoid excessive caffeine intake.

7. What time is too late to drink matcha?

It’s best to avoid drinking matcha in the late afternoon or evening, especially if you’re sensitive to caffeine. Consuming matcha after 3 PM might interfere with your sleep, so enjoy it earlier in the day for optimal benefits.

8. How does matcha’s caffeine content compare to Earl Grey tea?

Matcha generally contains more caffeine than Earl Grey tea. A typical serving of matcha has around 70 mg of caffeine per 2g serving, while a cup of Earl Grey tea has about 30-60 mg. However, matcha provides a more sustained energy boost due to its unique composition.

9. What tea has the most caffeine?

Of the common teas, black tea typically has the most caffeine, with about 47 mg per serving.

However, matcha is unique because it contains the entire ground tea leaf, resulting in a higher concentration of caffeine, about 70 mg per 2g serving, compared to regular brewed teas like green or black tea.

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The information provided in this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with any questions about a medical condition. Bonsai Cha products are not intended to diagnose, treat, cure, or prevent any disease. The statements in this article have not been evaluated by the FDA or Health Canada.