What is Matcha?
Matcha is a finely ground powder made from specially grown and processed green tea leaves (Camellia sinensis). Unlike regular green tea where leaves are steeped and discarded, with matcha you consume the entire leaf, which means you get all the nutrients and caffeine the leaf contains (Kochman et al., 2021)[1]. The unique cultivation process, where tea plants are shaded for 20-30 days before harvest, increases chlorophyll and amino acid content, particularly L-theanine (Weiss & Anderton, 2003)[2].
Does Matcha Have Caffeine?
Yes, matcha contains a significant amount of caffeine. A standard serving of matcha (about one teaspoon or 2 grams of powder) provides approximately 70-80mg of caffeine. This is because, with matcha, you consume the entire tea leaf rather than just an infusion, resulting in a higher concentration of caffeine and other beneficial compounds compared to steeped green tea.
Caffeine Content in Matcha
Research shows that matcha contains varying amounts of caffeine depending on several factors (Kochman et al., 2021)[1]:
- Standard serving (2g powder): 70-80mg caffeine
- Ceremonial grade matcha: 60-70mg per 2g serving
- Culinary grade matcha: 80-90mg per 2g serving
- 1 gram of matcha powder: 35-45mg caffeine
For comparison, here's how matcha's caffeine content stacks up against other popular beverages:
| Beverage | Serving Size | Caffeine Content |
|---|---|---|
| Matcha (1 tsp) | ~2 grams (1 cup) | 35-70 mg |
| Brewed Coffee | 8 oz | ~95 mg |
| Green Tea (bag) | 8 oz | 30-50 mg |
How Matcha's Caffeine Differs from Coffee
Research has shown that matcha's caffeine effects are unique due to its combination with L-theanine and other compounds (Heckman et al., 2010)[7]:
- Sustained Energy: The caffeine release is slower and more sustained (4-6 hours) compared to coffee's quick spike and crash (Nobre et al., 2008)[8]
- Calm Alertness: L-theanine promotes alpha brain waves, creating a state of relaxed alertness (Giesbrecht et al., 2010)[9]
- No Jitters: Less likely to cause anxiety or jitters compared to coffee (Kakuda, 2011)[10]
- Better Focus: The combination of caffeine and L-theanine improves focus and concentration (Rogers et al., 2008)[11]
Factors Affecting Matcha's Caffeine Content
Scientific studies have identified several factors that influence matcha's caffeine content (Einöther & Martens, 2013)[12]:
- Grade of Matcha: Ceremonial grade typically has more caffeine than culinary grade (Ashihara et al., 2008)[13]
- Amount Used: More powder = more caffeine (Komes et al., 2010)[14]
- Water Temperature: Hotter water extracts more caffeine (Astill et al., 2001)[15]
- Growing Conditions: Shade-grown leaves tend to have higher caffeine content (Spiller, 1998)[16]
- Harvest Time: First harvest (spring) leaves contain more caffeine (Ku et al., 2010)[17]
Health Benefits of Matcha
Clinical studies have demonstrated numerous health benefits of matcha (Lee et al., 2013)[18]:
- Rich in antioxidants (especially EGCG) - up to 137 times more than regular green tea (Weiss & Anderton, 2003)[19]
- Supports metabolism and weight management (Fujiki et al., 2015)[20]
- May improve brain function and memory (Dulloo et al., 1999)[21]
- Contains vitamins A, C, E, and K (Park et al., 2011)[22]
- Provides minerals like potassium, calcium, and iron (Cabrera et al., 2003)[23]
- May help protect against certain cancers (Yang et al., 2009)[24]
When to Drink Matcha
Research suggests optimal timing for matcha consumption (Einöther & Martens, 2013)[25]:
- Best consumed in the morning or early afternoon (Rogers et al., 2008)[26]
- Avoid drinking 4-6 hours before bedtime (Drake et al., 2013)[27]
- Ideal before workouts or study sessions (Hodgson et al., 2013)[28]
- Can be a good coffee alternative for those sensitive to caffeine (Einöther & Martens, 2013)[29]
Safety Considerations
Clinical guidelines for matcha consumption (Heckman et al., 2010)[30]:
- Pregnant women should limit intake to 1-2 cups per day (Chen et al., 2016)[31]
- People with caffeine sensitivity should start with small amounts (Rogers et al., 2008)[32]
- May interact with certain medications (Nehlig, 2018)[33]
- High-quality matcha is recommended to avoid contaminants (Kochman et al., 2021)[34]
- Stay hydrated when consuming matcha (Armstrong et al., 2007)[35]
Potential side effects of matcha (largely due to caffeine) are similar to coffee – e.g., jitteriness or insomnia if over-consumed. However, the presence of L-theanine in matcha often mitigates these effects compared to coffee. For more information on safe caffeine limits, see our article on how much caffeine is dangerous.