Do Matcha Lattes Have Less Caffeine Than Coffee?

December 1, 2025 •

3 min read

While an average 8-ounce cup of brewed coffee contains approximately 95-200 milligrams of caffeine, a typical matcha latte generally contains significantly less. This key difference in caffeine content and delivery is crucial for understanding how do matcha lattes have less caffeine than coffee and how each affects your body.

Quick Summary

Comparing caffeine content shows matcha lattes typically contain less caffeine than coffee, but deliver a smoother, more sustained energy boost. Coffee offers a quick, intense jolt followed by a potential crash, contrasting with matcha's calm, focused alertness aided by L-theanine.

Key Points

Less Caffeine: On average, a matcha latte contains less total caffeine per serving (30-70 mg) compared to a standard cup of brewed coffee (95-200 mg).
Smoother Energy: The caffeine in matcha is absorbed more slowly due to the presence of L-theanine, preventing a rapid spike and crash.
Calm Focus: L-theanine works synergistically with caffeine to promote a state of calm, sustained alertness, reducing the likelihood of jitters or anxiety.
Nutrient-Rich: Since you consume the whole tea leaf, matcha offers a higher concentration of antioxidants (like EGCG) and other nutrients than standard brewed coffee.
Preparation Matters: The caffeine content can vary significantly based on the quality of matcha, the number of espresso shots in a coffee latte, and overall serving size.
Energy Profile: Choose coffee for a quick, intense energy jolt and matcha for a gentle, long-lasting boost without the subsequent slump.

Comparing Caffeine Levels: The Raw Numbers

When you ask, "Do matcha lattes have less caffeine than coffee?", the straightforward answer is usually yes. However, the exact amount depends on several factors for both beverages, including preparation method, serving size, and quality of the ingredients. A standard 8-ounce cup of brewed coffee can range from 95 to 200 mg of caffeine, with strong varieties like cold brew potentially pushing past 200 mg. In contrast, a typical matcha latte made with one to two teaspoons of matcha powder will contain between 30 and 70 mg of caffeine.

Factors Influencing Caffeine Content

Matcha Grade: Ceremonial grade matcha, made from younger leaves, tends to have a slightly higher caffeine content than culinary grade.
Brewing Method: For coffee, a standard drip brew typically has less caffeine than a concentrated espresso shot, which has less than a cold brew. The number of espresso shots used in a latte will drastically increase its caffeine level.
Serving Size: A larger cup of either beverage will naturally contain more caffeine. A large chain coffee shop latte often includes multiple espresso shots, making its total caffeine content much higher than a small, standard matcha latte.

The Role of L-theanine: Why the Feeling is Different

Beyond just the amount of caffeine, the quality of the caffeine experience is a major point of difference. Coffee's caffeine is absorbed into the bloodstream very quickly, causing a rapid energy spike and often leading to jitters and a subsequent crash. Matcha, however, contains a high concentration of the amino acid L-theanine, which significantly alters the caffeine's effect.

How L-theanine Transforms the Caffeine Experience

Slower Absorption: L-theanine binds with the caffeine, slowing down its absorption into the bloodstream. This results in a much more gradual and sustained release of energy over several hours.
Calm Alertness: Instead of a manic spike, the combination of caffeine and L-theanine promotes a state of calm, focused alertness. This is why matcha is often used by Buddhist monks for meditation.
No Crash: The slow release prevents the adrenaline and insulin spikes associated with coffee, avoiding the dreaded energy crash and jitters.

Comparison Table: Matcha vs. Coffee


Feature	Matcha Latte	Coffee
Average Caffeine per Serving	30-70 mg	95-200 mg
Energy Effect	Sustained, calm alertness	Quick spike, potential crash
Caffeine Release Speed	Slow, prolonged over hours	Fast, immediate release
Jitters & Anxiety	Less likely due to L-theanine	More likely, especially in sensitive individuals
Taste	Earthy, vegetal (umami)	Bitter, acidic, roasted notes
Preparation	Whisked powder with hot water/milk	Brewed roasted beans with water
Key Active Compound	Caffeine & L-theanine	Caffeine

Additional Health Benefits

Both beverages offer health benefits, but their unique compositions provide different advantages. Matcha is rich in antioxidants, particularly the potent catechin EGCG, which combats cell damage and inflammation. You are consuming the entire tea leaf, so you get more concentrated nutrients than with steeped tea. Coffee is also a source of antioxidants and has been linked to a reduced risk of certain diseases, but it lacks the calming effects of L-theanine.

The Verdict: Which is Right for You?

So, do matcha lattes have less caffeine than coffee? Yes, by most standard measurements, they do. However, the choice is more complex than just the number. If you need an immediate and powerful energy jolt to kickstart your morning, coffee might be your best bet. If you are sensitive to caffeine, dislike jitters and crashes, or prefer a state of calm, sustained focus for deep work or study, a matcha latte is likely the better choice. Many people successfully integrate both into their routine, using matcha for a smoother energy boost and coffee for more intense, short-term needs. Ultimately, the right beverage depends on your personal sensitivity, health goals, and desired energy profile.

To learn more about the scientific differences between these beverages, you can consult research on the synergistic effects of L-theanine and caffeine published in academic journals.

How to Make the Switch

If you're considering transitioning from coffee to matcha, doing it gradually can help your body adjust to the lower caffeine dose and different delivery method. Start by replacing your afternoon coffee with a matcha latte for a week or two. Pay attention to how your energy levels feel throughout the day. Using high-quality ceremonial-grade matcha can significantly improve the taste and experience, making the transition more enjoyable. Experiment with different types of milk (oat, almond, etc.) to find your preferred flavour profile. It's a journey of taste and wellness that many find deeply rewarding.

Frequently Asked Questions

Yes, the caffeine in matcha is absorbed differently than coffee. Matcha contains the amino acid L-theanine, which slows the absorption of caffeine, leading to a more sustained, calm energy boost without the jitters or crash associated with coffee.

No, a matcha latte is far less likely to cause a caffeine crash. The L-theanine in matcha regulates the release of caffeine, preventing the sudden spikes in adrenaline and insulin that cause the post-coffee slump.

Yes, the grade of matcha can influence its caffeine content. Higher-quality, ceremonial grade matcha is typically made from younger leaves and tends to have more caffeine per serving than culinary grade.

Yes, you can replace your morning coffee with a matcha latte. Many people make the switch for a smoother, more focused energy boost without the jitteriness, though your body may need time to adjust to the lower initial caffeine intake.

Matcha contains significantly more antioxidants than coffee, particularly catechins like EGCG. Because you consume the entire ground leaf, matcha provides a more concentrated dose of these beneficial compounds.

It is highly unlikely. Most store-bought or cafe matcha lattes use a single scoop of powder, resulting in less caffeine than a cafe latte made with one or more shots of espresso, which can contain 105-110 mg or more.

The shading process increases the concentration of L-theanine in the tea leaves. It is this high level of L-theanine that is responsible for modulating the caffeine, slowing its absorption and creating the effect of calm alertness.