Cutting Back on Caffeine? What You Need to Know About Matcha

Tea enthusiasts and wellness aficionados alike have long revered matcha for its vibrant hue, calming rituals, and health benefits. But if you're watching your caffeine intake, you may wonder: Just how much caffeine does matcha have? And how does it compare to coffee or green tea? Let’s break it down with insights from Brooklyn-based dietitian Maddie Pasquariello, MS, RDN.

How Much Caffeine Does Matcha Contain?

On average, 1 gram of matcha powder about half a teaspoon contains 30 to 45 milligrams of caffeine, according to Pasquariello. Most matcha recipes use around 1 teaspoon of powder per cup of liquid, resulting in 60 to 70 milligrams of caffeine per serving.

For comparison:

• Green tea: 29 milligrams of caffeine per cup

• Coffee: 100 milligrams of caffeine per cup

While matcha has less caffeine than coffee, it’s more concentrated than green tea because you’re consuming the whole powdered tea leaf rather than steeping and discarding them. This also means matcha delivers a higher dose of antioxidants, including catechins linked to heart health and longevity.

Matcha vs. Coffee: Which Is Better for Anxiety?

If coffee makes you jittery, matcha might be a better choice. Matcha contains L-theanine, an amino acid that promotes calm and steadies caffeine’s effects. “This creates a ‘slow burn’ caffeine release, keeping energy levels stable and minimizing jitters,” explains Pasquariello.

A 2018 study in Nutrients found that matcha drinkers experienced lower stress and anxiety compared to those consuming a placebo. If you're sensitive to caffeine but still need a boost, matcha can be a happy medium.

Potential Drawbacks of Matcha

While matcha offers a gentler caffeine experience, moderation is still key:

• Too much matcha can interfere with sleep and digestion.

• Over-caffeinating may lead to restlessness, nausea, or GI discomfort.

• Individual caffeine sensitivities vary, so listen to your body and adjust your intake accordingly.

The Takeaway

Matcha’s balance of caffeine, L-theanine, and antioxidants makes it a versatile beverage. It provides a gentler energy lift than coffee and more focus-enhancing benefits than green tea, making it an ideal choice if you’re cutting back on caffeine. Just remember to stay mindful of your overall caffeine consumption to avoid unwanted side effects.

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