How much caffeine does 5g of matcha have?

January 4, 2026 •

3 min read

Matcha powder, made from whole green tea leaves, contains significantly more caffeine per gram than regular steeped green tea. A 5g serving of matcha powder, which is a large portion, typically contains between 100 mg and 222 mg of caffeine, depending on the matcha's grade and quality.

Quick Summary

Answering the question of how much caffeine is in 5g of matcha requires understanding the per-gram caffeine range and the factors that influence it. The potency is determined by the matcha's grade, preparation, and harvest time, offering a sustained energy release due to L-theanine rather than a sudden jolt like coffee.

Key Points

Caffeine Range: A 5g serving of matcha powder generally contains between 100 mg and 225 mg of caffeine, depending on its quality.
L-theanine Effect: Matcha's caffeine is balanced by L-theanine, an amino acid that promotes calm alertness and provides sustained energy without jitters or a crash.
Grade and Harvest Influence: Higher-quality, ceremonial grade matcha from earlier harvests tends to have a higher caffeine content than culinary grade.
Absorption Differs: The body absorbs caffeine from matcha more slowly than from coffee, leading to a longer-lasting energy effect.
Manage Your Intake: For those sensitive to caffeine, a 5g dose may be high. Start with a smaller amount and adjust based on your body's reaction.
Potential Side Effects: Excessive intake can cause digestive upset or interfere with iron absorption, particularly in anemic individuals.
Not Just Caffeine: A 5g dose also provides a powerful boost of antioxidants like EGCG, along with vitamins and minerals.

Calculating the Caffeine in 5g of Matcha

The caffeine content in matcha is not a single, fixed number but varies based on several factors, including the quality or grade of the powder. On average, matcha powder contains approximately 20 to 45 milligrams (mg) of caffeine per gram. To calculate the caffeine in a 5g serving, you can apply this range:

Low end: 5g * 20mg/g = 100mg caffeine
High end: 5g * 45mg/g = 225mg caffeine

This means a substantial 5g serving of matcha, which is larger than the typical 1-2g serving for a traditional tea, can contain between 100 and 225 mg of caffeine. This puts it well within the range of a strong cup of brewed coffee and is significantly more potent than a standard green tea.

What Influences Matcha's Caffeine Levels?

Several key factors determine the final caffeine concentration in your matcha:

Matcha Grade: Ceremonial grade matcha is made from younger, shade-grown leaves and often contains more caffeine than culinary grade, which uses slightly older leaves and stems.
Harvest Time: The time of year the leaves are harvested plays a role. Early harvest leaves are typically higher in caffeine and L-theanine.
Shading Process: The unique shade-growing process for matcha increases chlorophyll and amino acid production, including L-theanine, and can also concentrate caffeine in the leaves.
Preparation Method: The water temperature and how much powder you use directly affect the caffeine content. Using more powder or hotter water will result in a higher caffeine concentration in your beverage.

Matcha vs. Coffee: A Comparative Look

While a 5g serving of matcha can have a comparable caffeine content to a cup of coffee, the effects on the body are different due to the presence of L-theanine in matcha. This amino acid works synergistically with caffeine to promote a state of calm alertness, preventing the sudden jitters and energy crash often associated with coffee.

Caffeine Comparison Table: Matcha vs. Coffee


Beverage Type	Serving Size	Approximate Caffeine (mg)	Noteworthy Effects	Absorption Rate
Matcha (Ceremonial)	5g powder	150-225 mg	Calm, focused energy	Slow and sustained
Matcha (Culinary)	5g powder	100-140 mg	Sustained, moderate energy	Slow and sustained
Brewed Coffee	8 oz (240 ml)	95 mg	Quick jolt, potential crash	Fast
Espresso Shot	1 oz (30 ml)	64 mg	Quick spike, moderate crash	Very fast

Benefits and Considerations of High-Dose Matcha

Consuming a larger 5g portion of matcha offers concentrated benefits, such as a potent dose of antioxidants and a prolonged energy boost. However, it's essential to be mindful of potential side effects, particularly if you are sensitive to caffeine.

Benefits of 5g Matcha

Powerful Antioxidant Boost: You ingest the entire green tea leaf, which provides a high concentration of antioxidants, especially EGCG, known for fighting cell damage.
Enhanced Focus and Alertness: The high caffeine level, balanced by L-theanine, promotes mental clarity and attention without causing anxiety.
Metabolic Support: The high concentration of catechins and caffeine can increase fat oxidation and boost metabolism.

Potential Side Effects

Caffeine Sensitivity: High intake can lead to symptoms like insomnia, increased heart rate, or restlessness in some individuals.
Digestive Upset: The tannins in matcha can sometimes cause stomach irritation, especially on an empty stomach.
Iron Absorption: The high catechin content can inhibit non-heme iron absorption. It is advisable to avoid drinking matcha with meals if you are anemic.

Making Your Matcha Mindfully

Given the potential for high caffeine levels in a 5g serving, it's wise to be mindful of your personal tolerance. Consider starting with a smaller dose, like 2g, and gradually increasing it if you feel comfortable. The method of preparation, whether a simple whisked tea or a latte with milk, does not alter the caffeine content of the powder itself, though the dilution can affect its perceived intensity. For those looking to control caffeine, especially later in the day, reducing the amount of powder is the most effective strategy.

Conclusion

A 5g serving of matcha contains a significant amount of caffeine, typically falling between 100 and 225 mg, depending on the grade and quality of the powder. While this is comparable to a strong coffee, the presence of L-theanine provides a smoother, more sustained energy boost without the harsh crash. For most adults, this amount is within the recommended daily caffeine limit of 400 mg, but mindful consumption is key to avoiding adverse effects related to caffeine sensitivity. By understanding these factors, you can enjoy the energizing and antioxidant benefits of a potent matcha serving in a way that suits your body best.

Continental Hospitals: Health Benefits and Side Effects of Matcha

Frequently Asked Questions

The caffeine in matcha is released more slowly into the bloodstream due to the amino acid L-theanine, which creates a calm, sustained energy boost over several hours. Coffee caffeine is absorbed quickly, causing a rapid spike and a more abrupt crash.

For most healthy adults, 5g of matcha, containing 100-225 mg of caffeine, is well within the recommended daily limit of 400 mg. However, individuals sensitive to caffeine should start with a smaller dose to assess their tolerance.

Yes, higher-quality ceremonial grade matcha, made from younger, shade-grown leaves, typically contains more caffeine than culinary grade matcha, which is made from older leaves.

The most effective way to reduce caffeine is to use less matcha powder per serving. Brewing temperature can also have a minor effect, with cooler water extracting less caffeine, but the powder quantity is the main determinant.

Matcha has more caffeine than regular green tea because you are consuming the entire powdered tea leaf, not just an infusion. This means you ingest 100% of the leaf's caffeine and nutrients.

Excessive matcha intake can lead to caffeine-related issues like insomnia, anxiety, and increased heart rate. The high catechin content may also inhibit iron absorption, so it should be avoided near meals if you have low iron levels.

Yes, you can use 5g of matcha in a latte. The addition of milk does not change the caffeine content of the powder itself. A 5g serving is a strong portion, so be mindful of your personal caffeine tolerance.