Has matcha a lot of caffeine? A comprehensive guide

January 9, 2026 •

4 min read

While a typical cup of brewed coffee contains between 80-100mg of caffeine, a prepared cup of matcha can have a range of 38-176mg, depending on the grade and how it's prepared. This means a standard serving of matcha often has a comparable or higher caffeine density, but the key difference lies in how your body absorbs it.

Quick Summary

Matcha contains moderate to high levels of caffeine, similar to or more than a standard cup of coffee on a per-serving basis, depending on preparation. The presence of the amino acid L-theanine creates a sustained energy release with a calming effect, preventing the harsh crash associated with coffee.

Key Points

Significant Caffeine: Matcha contains a moderate to high level of caffeine, often comparable to or more than a cup of coffee depending on how it's prepared and the quality.
L-theanine is Key: The presence of the amino acid L-theanine slows caffeine absorption, providing a calm, sustained energy boost over several hours instead of a sudden spike and crash.
Prevents Jitters: L-theanine works with caffeine to promote a state of relaxed alertness and reduces the risk of anxiety and jitters often associated with coffee.
Higher Grade, Higher Caffeine: Ceremonial grade matcha, made from the youngest leaves, generally has a higher caffeine content than culinary grade.
Consuming the Whole Leaf: Unlike brewed green tea, consuming the whole ground leaf in matcha delivers a higher concentration of all nutrients, including caffeine and antioxidants.
Customize Your Boost: The caffeine level in your cup depends on the amount of matcha powder you use, allowing for easy customization of your desired energy boost.

Matcha's reputation as a clean energy booster has grown significantly, but a key question for many is: how does its caffeine content stack up? The answer is nuanced, as factors like quality and preparation method dramatically influence the final caffeine levels. Understanding these elements is crucial for anyone looking to incorporate matcha into their routine for a focused, jitter-free lift.

The Origin of Matcha's Caffeine

Matcha is a powdered green tea made from the entire tea leaf, unlike regular green tea, where the leaves are merely steeped in hot water. Because you ingest the whole leaf, you consume a higher concentration of all the leaf's compounds, including caffeine, L-theanine, and antioxidants. The unique shading process used to grow the tea plants for matcha increases the concentration of both chlorophyll and the amino acid L-theanine. This higher concentration, coupled with the consumption of the whole leaf, results in a more potent beverage than standard green tea.

Matcha vs. Coffee: The Caffeine Comparison

Comparing matcha and coffee can be misleading when only looking at raw caffeine numbers. While a standard 8-ounce cup of coffee often has more caffeine than a typical ceremonial matcha serving, the way the caffeine affects your body is profoundly different due to the presence of L-theanine in matcha.


Feature	Matcha	Coffee
Caffeine per Serving	Approx. 38–176 mg (depending on serving size and grade)	Approx. 80–100 mg (per 8-ounce cup)
Onset of Effects	Slower and more gradual absorption	Faster, more rapid absorption
Energy Duration	Sustained, long-lasting energy for 4–6 hours	Shorter, more intense boost often followed by a crash
Anxiety/Jitters	Reduced risk of jitteriness and anxiety due to L-theanine	Higher potential for jitters, anxiety, and a "crash"
L-theanine	Rich in this amino acid, promoting calm alertness	Does not contain L-theanine

The Role of L-Theanine for Calm Energy

One of the most significant differentiators for matcha is L-theanine, an amino acid found almost exclusively in tea plants. In matcha, L-theanine binds with caffeine molecules, which slows the absorption of caffeine into the bloodstream. This results in a slower, more prolonged release of energy over several hours. The benefits of this interaction include:

Promoting a state of relaxed alertness: L-theanine increases alpha brain waves, which are associated with a calm, focused mental state, a feeling often described as "zen".
Counteracting negative side effects: It mitigates the common side effects of caffeine, such as anxiety, jitters, and a rapid heart rate.

Factors Affecting Caffeine Content in Your Cup

The exact amount of caffeine can vary depending on several variables. Knowing these factors can help you customize your perfect energy boost.

Matcha grade: Ceremonial grade matcha, made from the youngest leaves, typically contains more caffeine per gram than culinary grade matcha, which uses older leaves.
Serving size: The more matcha powder you use, the higher the caffeine content. Traditional thin-tea (usucha) uses about 1.5-2 grams, while thick-tea (koicha) uses 4 grams or more, significantly increasing the caffeine.
Water temperature: Hotter water can extract more caffeine from the powder, although most matcha is prepared with water below boiling to preserve its delicate flavor.

Other Health Benefits Beyond the Buzz

In addition to its unique caffeine experience, matcha offers a wealth of other health benefits.

Rich in antioxidants: Matcha is particularly high in catechins, especially EGCG, which helps protect the body against cell damage and inflammation.
Supports brain function: Beyond just the caffeine and L-theanine, some studies suggest that regular green tea consumption can support better memory and overall cognitive function.
May aid weight management: The compounds in green tea may boost metabolic rate and aid in fat burning, especially when combined with exercise.

Is There a Risk of Too Much Caffeine?

While the L-theanine helps to balance the effects, it's still possible to consume too much caffeine from matcha. Overconsumption can lead to similar side effects as other caffeinated beverages, including headaches, insomnia, digestive issues, and anxiety. Moderation is key, and most experts recommend not exceeding 400 mg of caffeine per day for healthy adults. Choosing high-quality, organic matcha is also recommended to reduce the risk of contaminants.

A Guide to Preparing Your Matcha

Here is a simple way to prepare a traditional cup of usucha, which offers a balanced caffeine and L-theanine profile.

Sift the powder: Place 1-2 teaspoons (2-4 grams) of ceremonial grade matcha powder through a fine-mesh sieve into a matcha bowl (chawan) to prevent clumps.
Heat the water: Heat about 2-3 ounces of water to just below boiling, around 175°F (80°C). This temperature is ideal for preserving the flavor and nutrient profile.
Whisk into a paste: Add a small splash of hot water to the sifted powder and use a bamboo whisk (chasen) to form a smooth paste.
Whisk to a froth: Add the rest of the hot water and whisk briskly in a "W" or "M" motion until a layer of fine foam appears on the surface. For a more intense experience, use less water for a thicker koicha style.

Conclusion: Does Matcha Have a Lot of Caffeine?

In summary, has matcha a lot of caffeine? Yes, it can contain a significant amount of caffeine, often comparable to or exceeding coffee on a gram-for-gram basis, depending on the grade and preparation. However, the energy experience is markedly different due to the natural L-theanine present. This amino acid moderates the caffeine's effects, providing a longer, more sustained energy boost and focused alertness without the jittery side effects or crash associated with coffee. For those seeking a clean, calm, and lasting lift, matcha is an excellent and unique alternative.

For more detailed health information on matcha, you can refer to the resources provided by the National Institutes of Health.

Frequently Asked Questions

Matcha can contain a comparable or higher amount of caffeine per serving than coffee, but the key difference is the effect. Matcha's L-theanine content creates a smooth, sustained energy boost, whereas coffee's caffeine often causes a rapid spike and crash.

Matcha provides a steady energy release because of the amino acid L-theanine. This compound binds with the caffeine molecules, slowing their absorption into the bloodstream and preventing the sudden energy spike and subsequent crash often seen with coffee.

Yes, ceremonial grade matcha is made from the younger, more tender tea leaves and is generally higher in both L-theanine and caffeine content compared to culinary grade matcha, which uses older leaves.

Yes, overconsumption is possible and can lead to side effects similar to too much caffeine from any source, such as anxiety, insomnia, or an upset stomach. Moderation is advised, with a recommended daily limit of around 400 mg of caffeine for healthy adults.

L-theanine is an amino acid naturally present in tea leaves. In matcha, it promotes a state of calm alertness, reduces stress, and enhances focus by increasing alpha brain waves and modulating the effect of caffeine.

Yes, factors such as the amount of matcha powder used, water temperature, and whisking method can all influence the final caffeine level. For example, using more powder or hotter water will result in a more caffeinated beverage.

While the exact amount can vary widely, a typical serving of matcha prepared with 1-2 teaspoons of powder can contain between 38 and 88 mg of caffeine.