Caffeine Content in a Cup of Matcha

If you’ve ever swapped your morning coffee for a creamy matcha latte, you might’ve noticed something interesting: you feel awake, but not wired. That’s because matcha, while still caffeinated, delivers its energy in a more balanced way thanks to its unique combination of caffeine and L-theanine.

So how much caffeine is actually in your cup of matcha? And how does it compare to coffee, energy drinks, or soda? Here’s what to know before your next sip.

Caffeine in Matcha: A Wide Range

A 12-ounce cup of matcha can contain anywhere from 37.8 to 177.6 milligrams of caffeine. That’s a pretty broad range and it depends on a few key factors:

1. Amount of Matcha Powder Used

Matcha contains 18.9 to 44.4 mg of caffeine per gram of powder. If your drink is made with 1 gram of powder, it’s on the low end. A more concentrated café-style matcha with 4 grams of powder? Expect caffeine levels similar to a cup of coffee.

2. How It’s Grown

Matcha comes from shade-grown green tea leaves, which boosts chlorophyll and caffeine levels. Soil, climate, and processing all impact the final caffeine content.

3. The Quality of the Matcha

• Ceremonial-grade matcha (used for sipping) tends to be higher in caffeine.

• Culinary-grade matcha (used in baking or smoothies) may have slightly less.

4. How It’s Prepared

Matcha isn’t steeped you’re drinking the whole powdered leaf, which means you’re getting more of the plant’s nutrients and caffeine compared to regular green tea.

Matcha vs. Other Caffeinated Drinks

Here’s how a 12-ounce serving compares:

How Matcha Caffeine Affects the Body

Like all caffeine, matcha stimulates your central nervous system, increasing focus, energy, and alertness. But the L-theanine found in matcha alters this effect it promotes calm without drowsiness, reducing the jittery sensation that often comes with coffee.

Additional effects of matcha caffeine include:

• Improved attention and memory

• Reduced fatigue

• Boosted muscle response during workouts

• Lowered levels of stress biomarkers

• Enhanced gut microbiome diversity

Research also suggests matcha improves executive function, the brain’s ability to plan, focus, and manage tasks especially helpful when you're feeling mentally foggy.

Health Benefits Beyond Caffeine

Matcha is packed with antioxidants and anti-inflammatory compounds, including:

• Catechins (like EGCG)

• Quercetin and rutin

• Phenolic acids

• Chlorophyll

• Vitamin C

These compounds support immune function, cardiovascular health, and cellular repair, making matcha more than just a caffeine source.

How Much Matcha Is Too Much?

Experts recommend limiting caffeine intake to 400 mg per day which equals about two strong matcha lattes. But since matcha caffeine levels vary, it's smart to keep an eye on how much you’re drinking.

Too much caffeine can cause:

• Anxiety and irritability

• Sleep disruption

• Rapid heart rate

• Upset stomach

• Headaches or dizziness

Pro tip: Having matcha with food slows caffeine absorption and reduces the risk of jitters. Drinking it on an empty stomach may make effects feel stronger.

Bottom Line

Matcha can contain as much caffeine as a small coffee, but thanks to L-theanine and antioxidants, it delivers energy with fewer crashes and less anxiety. If you're looking for a more balanced caffeine boost, matcha may be a great option.

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