How Much Caffeine is in One Tablespoon of Tea Powder?

December 19, 2025 •

4 min read

While the exact amount varies, one tablespoon of high-quality matcha tea powder can contain up to 70mg of caffeine, often delivering more than a typical cup of steeped green tea. This is because consuming tea powder means ingesting the entire tea leaf, capturing all of its caffeine content.

Quick Summary

The caffeine in a single tablespoon of tea powder varies depending on the type and quality of the tea leaves. Shade-grown varieties like matcha are typically high in caffeine, while other powders can be lower. Ingesting the entire leaf results in a higher caffeine dose compared to traditional brewing methods. Factors like leaf age and growing conditions also play a significant role.

Key Points

High-Quality Matcha: One tablespoon of ceremonial-grade matcha powder contains between 80 and 140 mg of caffeine.
Ingesting Whole Leaf: Tea powder delivers higher caffeine doses than steeped tea because you consume the entire ground leaf, not just an infusion.
Caffeine Delivery: The amino acid L-theanine in matcha moderates caffeine absorption, providing a calmer, more sustained energy boost.
Factors Affecting Content: Caffeine levels vary based on tea variety, leaf age, growing conditions (shade-grown vs. full sun), and processing methods.
Start with Less: For new consumers, starting with a smaller amount like a half-tablespoon is recommended to gauge personal tolerance.
Potential Side Effects: High intake can cause jitters, anxiety, and sleep disruption, especially for caffeine-sensitive individuals.

Understanding Tea Powder and Caffeine

Tea powders differ significantly from traditional steeped tea. With steeped tea, you only extract a portion of the leaf's caffeine. Tea powders, however, involve consuming the entire ground tea leaf, meaning you ingest all the caffeine present in the leaves. This fundamentally changes the caffeine delivery system, offering a more complete dose and altering how the body absorbs it.

Factors Influencing Caffeine in Tea Powder

Several variables affect the caffeine content per tablespoon of tea powder. Understanding these can help you estimate the caffeine in your specific product.

Tea Cultivar and Leaf Age

Cultivar: The variety of the tea plant, Camellia sinensis, is a major factor. The assamica variety, often used for black teas, generally contains more caffeine than the sinensis variety. However, this is not a hard-and-fast rule and can be affected by other factors.
Leaf Age: Younger tea leaves and buds have a higher concentration of caffeine compared to older, more mature leaves. This is because the plant directs more nutrients to its new growth, which contains caffeine as a natural pest deterrent. This is why high-end matcha, made from the youngest leaves, tends to have more caffeine.

Growing and Processing Conditions

Shade-Growing: For matcha green tea, the plants are shaded for several weeks before harvest. This process increases the production of caffeine and the amino acid L-theanine in the leaves.
Terroir and Climate: The environment where the tea is grown, including sunlight exposure and altitude, affects caffeine levels. Tea grown in warmer, sunnier climates often has more caffeine, while higher elevations or misty areas can lead to higher amino acid content.
Oxidation and Processing: While oxidation is a primary differentiator between tea types (green, oolong, black), it does not significantly change the inherent caffeine content of the leaf itself. Powdering the tea simply makes all of that inherent caffeine available for consumption.

Caffeine Comparison: Tea Powder vs. Other Beverages

This table provides a generalized comparison of caffeine content across various beverages, with a special focus on tea powder.


Beverage	Serving Size	Approximate Caffeine (mg)	Notes
Matcha Tea Powder	1 Tbsp (4g)	80-140 mg	Higher-end ceremonial grade has more caffeine.
Black Tea Powder	1 Tbsp (8g)	160-320 mg	Black tea leaves have higher natural caffeine.
Brewed Coffee	8 oz (240 mL)	95 mg	Varies widely based on bean and brewing.
Brewed Black Tea (Loose Leaf)	8 oz (240 mL)	47 mg	A typical cup brewed for a moderate time.
Brewed Green Tea (Loose Leaf)	8 oz (240 mL)	25 mg	Consists of the caffeine extracted during steeping.
Espresso Shot	1 oz (30 mL)	63 mg	Concentrated but smaller volume.
Instant Tea Mix	8 oz (240 mL)	~40 mg	Can be lower unless caffeine is added.

Potential Effects and Considerations

Because tea powder delivers a more complete dose of caffeine, its effects on the body can feel different than a steeped beverage. While the L-theanine in shade-grown tea like matcha can promote a state of calm alertness, excessive caffeine intake can still lead to side effects.

Health Considerations

Anxiety and Jitters: For those sensitive to caffeine, a high dose from tea powder can lead to anxiety, restlessness, and jitters.
Sleep Disruption: Like any caffeine source, consuming tea powder later in the day can interfere with sleep patterns.
Digestive Issues: High concentrations of caffeine and other compounds can cause stomach upset in some individuals.
Heart Health: Excessive intake can increase heart rate and blood pressure, which is a consideration for those with pre-existing heart conditions.

Conclusion

While a definitive single number is impossible, one tablespoon of caffeinated tea powder generally contains between 80 and 140 mg of caffeine for green varieties like matcha, and potentially much more for black tea powder. This is notably higher than a standard cup of steeped tea. The exact amount depends on the tea's quality, age of the leaves, and growing conditions. Always check the specific product's information or start with a smaller amount to gauge your personal tolerance. The higher caffeine concentration and unique amino acid profile make tea powder a potent, yet often smoother, alternative to traditional tea or coffee.

How to Safely Consume Tea Powder

Start Small: If you are new to tea powder, begin with a half-tablespoon or a single teaspoon to assess your sensitivity to the higher caffeine concentration.
Use High-Quality Product: The quality of the tea powder directly correlates to its caffeine and L-theanine content, influencing both the potency and the smoothness of the experience.
Be Mindful of Timing: Avoid consuming high-caffeine tea powder late in the afternoon or evening to prevent disrupting your sleep schedule.
Listen to Your Body: Pay attention to how your body reacts. If you experience jitters or anxiety, reduce your intake or switch to a lower-caffeine variety.
Stay Hydrated: Always drink plenty of water alongside your tea powder to prevent dehydration.

Frequently Asked Questions

Yes, tea powder typically has more caffeine per serving than loose-leaf tea. This is because you ingest the whole ground leaf with powder, capturing all the caffeine, whereas with loose-leaf tea, you only extract a portion of it during steeping.

A standard cup of brewed coffee often has more caffeine than a single serving of matcha powder. However, matcha's caffeine is often accompanied by L-theanine, an amino acid that promotes a calmer, more focused energy boost without the harsh crash associated with coffee.

Yes, it is possible to consume too much. High amounts of caffeine can lead to side effects like anxiety, jitters, rapid heart rate, and sleep issues, especially in sensitive individuals.

Yes, generally, the higher the quality of matcha powder, the higher its caffeine content will be. Ceremonial grade matcha, made from the youngest leaves, tends to contain more caffeine than lower, culinary grades.

Shade-growing tea plants before harvest induces a stress response that increases the production of caffeine and the amino acid L-theanine, among other compounds, to compensate for the lack of sunlight.

Most herbal teas, which are not made from the Camellia sinensis plant, are naturally caffeine-free. The caffeine content depends entirely on the source plant; always check the product information.

L-theanine is an amino acid that works synergistically with caffeine to promote a state of calm alertness. It helps smooth out the effects of caffeine, reducing the jitters and anxiety that can sometimes come with high caffeine intake.