How many mg of caffeine are in a shot of matcha?

November 19, 2025 •

4 min read

A standard shot of ceremonial-grade matcha, prepared with about one teaspoon (2g) of powder, contains approximately 60 to 70 mg of caffeine. However, this amount is not fixed and varies based on the tea's quality, harvest, and preparation method, offering a different kind of energy boost compared to coffee.

Quick Summary

The caffeine in a matcha shot varies by powder grade, serving size, and preparation, but typically ranges from 60-70 mg. This caffeine is moderated by L-theanine, providing a calm, focused, and sustained energy without the crash often associated with coffee.

Key Points

Variable Caffeine: The caffeine content in a matcha shot is not fixed and depends on several factors, including the grade of the powder and the serving size.
Typical Range: A standard 2g serving of ceremonial grade matcha typically yields around 60-70 mg of caffeine, comparable to an espresso shot.
L-Theanine Effect: Matcha’s L-theanine content creates a state of calm alertness, providing a sustained energy boost that prevents the jitters and crash associated with coffee.
Quality Matters: Higher-grade, ceremonial matcha, made from younger leaves, generally contains more caffeine and L-theanine than culinary grade.
Modifiable Strength: You can adjust the caffeine in your shot by controlling the amount of powder used and the water temperature during preparation.
Nutrient Rich: In addition to caffeine, matcha is packed with antioxidants like EGCG, which provides numerous health benefits.

For anyone seeking a natural energy boost, a matcha shot can be an appealing alternative to coffee. But unlike coffee, where the caffeine content is relatively predictable, a matcha shot's caffeine levels can fluctuate. While a typical shot contains around 60 to 70 mg, understanding the factors that influence this amount is key to controlling your energy intake. This article will break down what determines the caffeine content and how matcha’s unique properties offer a smoother energy experience.

The Variables That Determine Caffeine Content

The caffeine level in your matcha isn't a single, universal number. It's the result of a few key factors that influence the final brew.

Matcha Grade: Ceremonial vs. Culinary

Matcha is typically categorized into different grades, with ceremonial grade being the highest quality and culinary grade being more affordable. This difference in quality directly impacts the caffeine content.

Ceremonial Grade: Made from the youngest, most tender tea leaves from the first harvest, ceremonial grade matcha has the highest concentration of caffeine and L-theanine.
Culinary Grade: Sourced from more mature leaves harvested later in the season, culinary grade has a lower caffeine content and a more robust, slightly bitter flavor.

Serving Size and Water Temperature

The amount of powder you use is the most straightforward way to control the caffeine in your shot. A standard shot recipe often calls for 1 to 2 grams (approx. ½ to 1 teaspoon) of matcha powder. Using more powder will obviously increase the caffeine content. Additionally, the water temperature plays a crucial role; hotter water extracts more caffeine from the powder. However, it's recommended to use water that is hot but not boiling (around 176°F or 80°C) to avoid a bitter taste.

The Shading Process and Harvest Time

Matcha tea plants are deliberately shaded for several weeks before harvest. This process, which boosts chlorophyll and amino acid production, also increases the caffeine levels in the leaves. Because ceremonial-grade matcha is made from the first harvest after a long shading period, it contains more caffeine than later harvests used for culinary grade. Different cultivars of the Camellia sinensis plant can also naturally have varied caffeine levels.

Matcha's Unique Energy: The Role of L-Theanine

One of the most significant differences between the caffeine in matcha and coffee is how it affects your body. Matcha's caffeine boost is often described as a state of “calm alertness,” which is attributed to the presence of L-theanine, a unique amino acid.

Slower Absorption: L-theanine works to slow the absorption of caffeine into the bloodstream. This prevents the rapid spike and subsequent crash commonly associated with drinking coffee, providing a more sustained energy release.
Enhanced Focus: L-theanine also promotes the production of alpha brain waves, which are linked to a state of relaxed and focused concentration. This synergy with caffeine results in heightened mental clarity without the jitters or anxiety that some people experience from coffee.

Caffeine Comparison: Matcha vs. Other Beverages

Here is a comparison of the average caffeine content in popular beverages to put the matcha shot's caffeine level into perspective.


Beverage	Typical Serving Size	Average Caffeine (mg)
Matcha Shot	2g powder (approx. 2oz liquid)	60–70 mg
Espresso Shot (Single)	1oz liquid	63 mg
Brewed Coffee	8oz cup	80–100 mg
Black Tea	8oz cup	40–70 mg
Regular Green Tea	8oz cup	20–45 mg

Note: Caffeine amounts can vary widely based on preparation, specific brand, and serving size.

How to Control the Caffeine in Your Matcha Shot

Whether you want to increase or decrease the caffeine in your matcha, you have control over the final product.

To Increase Caffeine:

Use a higher-quality ceremonial-grade matcha powder.
Add more powder to your shot (e.g., a full teaspoon instead of a half).
Use slightly hotter water for a more potent extraction.

To Decrease Caffeine:

Opt for a culinary-grade matcha, which has naturally lower caffeine.
Reduce the amount of powder you use per serving.
Brew with slightly cooler water.
Use milk to dilute the caffeine concentration.

Health Benefits Beyond the Energy Boost

The benefits of drinking a shot of matcha go far beyond its stimulating effects. Consuming the whole tea leaf in powdered form means you ingest all its nutrients, including a high concentration of antioxidants.

Antioxidant Power: Matcha is particularly rich in catechins, especially EGCG, which helps fight free radicals and cellular damage.
Supports Heart Health: Studies on green tea consumption suggest its compounds can help improve heart health and lower some risk factors like cholesterol levels.
Aids Metabolism: The combination of catechins and caffeine in matcha may help boost metabolism, offering a mild benefit for weight management.
Promotes Relaxation: The high L-theanine content also promotes relaxation and can help reduce stress and anxiety.

Conclusion: Your Perfect Matcha Shot Awaits

While a standard shot of matcha delivers a similar amount of caffeine to an espresso, its effect is distinctly different. The presence of L-theanine creates a sustained, clear-headed energy boost rather than a sudden jolt and crash. By understanding the factors that influence caffeine content, such as grade, serving size, and preparation, you can customize your matcha experience. Experiment with different ratios to find the perfect balance that provides the ideal amount of focused energy for your needs. The next time you crave an afternoon pick-me-up, consider a matcha shot for a gentler, yet equally effective, energy lift. For more information on the health benefits of matcha, you can read this article from Healthline.

Potential Considerations for Matcha Consumption

While beneficial for many, individuals who are particularly sensitive to caffeine, pregnant, or have heart conditions should monitor their intake. It's always a good practice to start with a smaller dose to assess your tolerance. Choosing quality matcha is also essential for maximizing benefits and ensuring a clean product, as lower-quality teas can sometimes harbor contaminants.

Frequently Asked Questions

Not necessarily in pure caffeine content. While a standard matcha shot (2g powder) has around 60-70mg of caffeine, a single espresso shot can have a comparable amount or slightly more (around 63mg). The difference is in the delivery, as matcha's L-theanine moderates the caffeine release, preventing the hard crash often associated with espresso.

A standard serving for a matcha shot typically uses about 1 to 2 grams of matcha powder, which is equivalent to roughly half to one teaspoon.

Many people with caffeine sensitivity find matcha gentler on their system. The L-theanine in matcha helps regulate the caffeine, creating a smoother, more sustained energy boost that is less likely to cause jitters. Starting with a smaller serving is recommended.

Ceremonial grade is higher quality, made from younger leaves from the first harvest, and is intended for traditional tea ceremonies. It has a smoother, less bitter taste and typically higher caffeine content than culinary grade, which is intended for mixing into lattes and recipes.

No, adding milk does not reduce the actual caffeine content derived from the matcha powder. It simply dilutes the concentration in the liquid, so the total amount of caffeine remains the same.

L-theanine slows the absorption of caffeine into the bloodstream, creating a more prolonged and balanced energy release. This prevents the rapid spike and subsequent crash, and promotes a state of calm alertness.

Yes, using hotter water for preparation extracts more caffeine from the powder. However, it's recommended to use water that is hot but not boiling (around 80°C or 176°F) to prevent the matcha from becoming bitter.