Matcha vs. Coffee: Which Has More Caffeine (and Health Benefits)?

Few people can start their day—or get through the afternoon—without a caffeinated beverage to perk them up. While coffee has historically been the go-to caffeinated beverage for American adults, more and more people have turned to matcha in recent years. This earthy, powdered Japanese green tea has been popping up in coffee shops and teahouses, bars and restaurants, and on grocery store shelves for the past decade or two, giving caffeine lovers another enticing option to reach for on foggy mornings. But beyond the obvious flavor differences—and the elementary fact that one is coffee and the other is tea—what are the main differences between coffee and matcha? Does one have more caffeine than the other? And is matcha a healthier drink than coffee, as many people believe, or the other way around? We asked a registered dietitian to break down the pros and cons of each morning sip.

Caffeine Content in Matcha and Coffee

Coffee typically contains more caffeine than matcha per serving.

Coffee is still the beverage with the highest caffeine content per serving: One 8-ounce cup of coffee typically contains at least 96 milligrams (mg), but the exact amount depends on the type of bean used, Hill explains.

On the other hand, matcha can contain from 38 to 88 mg caffeinedepending on the amount of matcha powder used and the brewing time. Nutritional analysis matcha tea has been found to contain between 19 and 44 mg of caffeine per gram of powder. A serving of matcha is typically between 2 and 4 grams of powder (or 1/2 to 1 teaspoon), and therefore contains between 38 and 176 mg of caffeine.

The caffeine in them seems to affect people differently.

The caffeine in coffee and matcha can also affect your energy differently. While coffee can give you an immediate, satisfying jolt to wake you up, matcha can provide a slower burn. Many matcha drinkers feel energized but experience less of that signature caffeine buzz from coffee — matcha tends to provide a more steady ride. Some people also find that too much coffee gives them the jitters, due to all that caffeine per serving. Those who sip on matcha to satisfy their caffeine cravings may actually have the opposite experience — matcha contains L-theanine, an amino acid that can not only reduce stress but also facilitate your body relax.

Many coffee lovers find that they can become addicted to the caffeinated beverage, but this does not seem to be as common among people who drink coffee. consume matcha.

But both drinks can have similar side effects, especially in people who are sensitive to caffeine, Hill says. They can include headaches or insomnia, as well as nervousness, irritability and rapid heartbeat.

Top Health Benefits of Matcha and Coffee

“Both matcha and coffee contain antioxidants that reduce oxidative stress and inflammation,” Hill says.

Coffee (and tea, but coffee even more so) contains plant compounds that fight disease called polyphenols, which provide protection against “diseases related to the liver, heart and brain,” says Hill. Studies have linked regular, moderate coffee consumption (even decaffeinated coffee!) To reduced risk of colon cancer, risk of type 2 diabetesAND risk of cardiovascular disease.

Research also shows, that matcha may even benefit oral health by preventing periodontal and oral disease, as green tea is an antioxidant, antibacterial, antiviral, and anti-inflammatory. Matcha contains several necessary vitamins and minerals. “Matcha is made from tea leaves and contains miniature amounts of vitamins and minerals, including vitamin C, E, K, potassium, calcium, iron,” Hills says. Green tea is also known to facilitate speed up metabolism, regulate blood sugar levels, and break down fat for energy.

As mentioned above, matcha tea also contains L-theaninean amino acid found in tea that has a beneficial effect on stress levels, cognitive functions, mental clarity and mood. One review from 2017 studies on caffeine, L-theanine, and other tea compounds: “provided credible evidence showing that L-theanine and caffeine have distinct beneficial effects on sustained attention, memory, and the suppression of distractibility. In addition, L-theanine was found to promote relaxation by reducing caffeine-induced arousal.”

Summary: It all depends on your preferences and the method of preparation.

Whether you choose to drink matcha or coffee for your caffeine fix depends entirely on which one you like better, which one makes you feel better, and how you like to prepare it. Many coffee orders are considered less nutritious because they’re loaded with bulky creamers, sugary syrups, and additives. That said, coffee itself is simply roasted coffee beans brewed in heated water, which deliver impressive amounts of polyphenols, boost cognitive function, improve focus and mental clarity, and are even somewhat hydrating. Coffee with a splash of milk (dairy or plant-based) and minimal (or ideally, no) sweetener is a hearty option — just make sure to limit your coffee intake too slow in the afternoon so as not to disrupt your sleep schedule.

However, if coffee gives you too much of a caffeine fix or gives you a midday slump — but you’re still looking for a bland caffeine boost that lasts a little longer, matcha is a great choice. As a forceful form of green tea, it’s packed with beneficial antioxidants and anti-inflammatory plant compounds — from vitamin C, amino acids, quercetin and rutin—provides a longer-lasting energy boost and stimulates the mind, and also tastes delicious frothed with heated milk (dairy or plant-based) with a bit of sweetener to soften the more plant-based notes.