Matcha Guides & Education

Matcha caffeine is one of the most common questions people ask when they start drinking matcha green tea. Whether you’re switching from coffee, monitoring caffeine intake, or simply curious about how much caffeine is in a cup of matcha, understanding matcha’s caffeine content helps you enjoy it with confidence.

Matcha is a type of powdered green tea made from finely ground green tea leaves. Because you consume the entire leaf as a fine powder, matcha contains more caffeine per serving than regular green tea, but often feels gentler than coffee.

This comprehensive review explains how much caffeine matcha contains, why its energy feels different, and how preparation choices affect caffeine levels and overall matcha consumption.

 

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How Much Caffeine Is in Matcha?

A typical serving of matcha powder contains 20–80 mg of caffeine per cup, depending on how much powder is used and the specific tea. Most laboratory analyses report about 19–44 mg of caffeine per gram of matcha powder.

Because matcha is consumed as a whole powdered green tea leaf, rather than brewed and discarded like other teas, more of the caffeine naturally present in green tea leaves enters the human body.

If you’re new to matcha, our guide explaining what matcha is provides helpful background.

In practical terms:

• One cup of matcha usually contains less caffeine than a strong cup of coffee

• It contains more caffeine than regular brewed green tea

• The exact caffeine content varies widely by preparation and serving size

 

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Matcha Caffeine Content: What Affects Caffeine Levels?

There is no single number for matcha’s caffeine content. Several factors influence how much caffeine ends up in your drink:

Unique cultivation method

Matcha uses a unique cultivation method where tea plants are shaded for about three weeks before harvest. This increases caffeine levels and amino acids, particularly L-theanine, while reducing bitterness.

Green tea leaves and harvest timing

Ceremonial-grade matcha is typically made from younger green tea leaves harvested in early spring. These leaves tend to contain higher caffeine levels than later harvests used for culinary matcha.

Amount of matcha powder used

The amount of powder is the most important variable. Using more powder results in greater caffeine intake, regardless of grade.

Preparation style

A cup of matcha prepared with hot water delivers caffeine differently than matcha blended with milk or steamed milk in a matcha latte.

For a step-by-step look at the production process, see our guide on how matcha is made, from leaf to powder.

How Much Caffeine Is in Matcha? Realistic Ranges

Below are realistic caffeine levels based on typical serving sizes:

• Light cup of matcha (1 g powder)
  ~20–45 mg of caffeine

• Standard cup of matcha (2 g powder)
  ~40–90 mg of caffeine

• Strong preparation or koicha (3–4 g powder)
  ~80–160 mg of caffeine

 

A matcha latte often uses 2–3 grams of powder mixed with milk or steamed milk, meaning caffeine levels can approach those of coffee. For a closer look at preparation and serving sizes, see our matcha latte guide.

Important note: A teaspoon of matcha powder can vary greatly in weight. Using a scale provides more consistent caffeine intake than measuring by volume.

 

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Why Matcha Caffeine Feels Different: Chemical Composition Explained

Many people report that drinking matcha provides sustained energy, calm focus, and clean energy rather than the jittery spike associated with coffee.

Amino acid L-theanine

Matcha contains the amino acid L-theanine, which is largely absent from coffee. This amino acid promotes calm alertness and helps moderate how caffeine affects the nervous system.

The interaction between caffeine and amino acid L-theanine slows absorption, resulting in energy that often lasts 3–6 hours without a crash.

Nutritional composition

Because matcha is consumed as a whole leaf, its nutritional composition includes fiber, polyphenols, catechins, and antioxidants. These compounds influence how caffeine is absorbed and metabolized.

This combination explains why matcha delivers a caffeine boost that feels smoother and more stable than coffee.

 

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Matcha vs Coffee: How Caffeine Compares

Beverage	Typical serving	Approx. caffeine
Cup of matcha	2 g powder	~40–90 mg
Matcha latte	2–3 g powder	~60–130 mg
Brewed coffee (8 oz)	~10 g grounds	~95 mg
Espresso	~7 g grounds	~60 mg
Regular green tea (8 oz)	Steeped leaves	~25–45 mg
Black tea (8 oz)	Steeped leaves	~30–50 mg

 

Matcha and coffee differ not only in caffeine content, but also in how that caffeine is delivered and experienced. Coffee caffeine is absorbed rapidly, often leading to energy spikes and crashes. Matcha caffeine enters the body more slowly, producing calm alertness rather than overstimulation.

 

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Is Matcha Tea Caffeine-Free?

No. Matcha tea contains caffeine because it comes from green tea leaves of the Camellia sinensis plant.

While some matcha products are lower in caffeine due to harvest timing or serving size, only clearly labeled decaffeinated matcha has most caffeine removed.

Matcha’s caffeine content is generally higher than that of regular green tea, precisely because the entire leaf is consumed.

 

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Drinking Matcha: Does Preparation Change Caffeine Levels?

Preparation does not destroy caffeine, but it affects how much caffeine you consume.

• Using more powder increases caffeine intake

• Whisking matcha with hot water disperses caffeine evenly

• Baking does not eliminate caffeine

• Brewing time is irrelevant because matcha is not steeped

 

To prepare matcha tea, you need matcha powder, hot water, and a whisk. We explain the full process in our guide on how to make matcha.

 

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Health Benefits, Safety, and Caffeine Intake

Matcha contains antioxidants and polyphenols that support overall health, including antioxidant activity and potential anti-inflammatory effects. However, caffeine intake still matters.

Healthy adults

Dietary guidelines commonly suggest up to 400 mg of caffeine per day for healthy adults.

Pregnant women

Many guidelines recommend limiting caffeine intake to around 200 mg per day during pregnancy. We discuss this in more detail in our article on matcha and pregnancy.

Blood pressure and sensitivity

Matcha is less likely to raise blood pressure than coffee for many people, but caffeine-sensitive individuals should start with small amounts.

This information does not replace medical advice.

How to Reduce Caffeine Intake from Matcha

• Use less powder per cup

• Drink matcha earlier in the day

• Avoid multiple matcha lattes

• Alternate with other teas

• Track total caffeine intake from all beverages and foods

 

Small changes in matcha consumption often reduce adverse health effects while preserving enjoyment.

 

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The Bottom Line

Matcha contains caffeine, but how much caffeine you consume depends on dose, preparation, and individual sensitivity.

Thanks to its chemical composition and amino acid profile, matcha delivers clean energy, calm focus, and sustained alertness that many people find easier on the body than coffee.

Start with a light cup of matcha, observe how your body responds, and adjust your intake from there.

What is a matcha latte?

A traditional matcha tea latte is a type of warm beverage that combines the intense, green tea flavour of matcha powder with creamy, frothed milk. The result is a smooth, comforting drink that is both energizing and absolutely delicious.

It is often enjoyed as a morning pick-me-up or as a relaxing treat during the afternoon. Matcha lattes are becoming increasingly popular due to the health benefits of matcha and the growing trend for specialty coffee drinks.

Are Matcha lattes healthy?

Matcha green tea lattes can certainly be considered a healthier alternative to other caffeinated drinks such as coffee or soft drinks (soda). Matcha powder is made from shaded and ground green tea leaves, which makes it a highly concentrated source of antioxidants, fiber, and other beneficial compounds. These compounds can help to boost energy levels, improve mental alertness and cognitive function, and protect against oxidative stress and damage.

However, it's important to keep in mind that a typical starbucks matcha latte contains added sugar and frothed milk, which can add extra calories and decrease the overall health benefits. It's best to choose an unsweetened, organic matcha powder and use low-fat or a plant-based milk for a healthier drink. Moderation is also key with any food or drink, so it's important to not overindulge and enjoy your matcha latte as part of a balanced diet.

Is matcha latte healthier than coffee?

Matcha green tea latte and coffee both have their own unique benefits and drawbacks. It's difficult to say definitively whether a matcha latte is healthier than a coffee, as this can depend on various factors such as the preparation method, ingredients used, and personal health goals.

Matcha is a type of powdered green tea that is made from shade-grown tea leaves that are ground into fine powder. Matcha is rich in antioxidants, polyphenols, and amino acids, and has been linked to a number of health benefits, including improved heart health, increased energy and concentration, and reduced stress levels.

Coffee, on the other hand, is a rich source of caffeine, which can provide a quick boost of energy and improved mental focus. Coffee also contains antioxidants, which can help to reduce the risk of certain diseases.

It's important to keep in mind that while both matcha lattes and coffee can be enjoyed as part of a balanced diet, excessive consumption of either drink can have negative effects on your health. For example, excessive caffeine intake can lead to anxiety, and disrupted sleep patterns. Additionally, adding too much sugar or high-fat dairy products to your matcha latte or coffee can increase the calorie and fat content of the drink, which is obviously not good for your health.

Ultimately, the best choice for you will depend on your personal health goals, as well as your taste preferences. For me personally, I love coffee and matcha, and enjoy them both in moderation on a daily basis.

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Is it OK to drink matcha latte everyday?

It's generally considered safe to drink a matcha green tea latte every day. Matcha is rich in antioxidants and nutrients that have various health benefits, such as boosting the immune system, improving mental clarity, and promoting heart health.

However, it's important to keep in mind that matcha tea lattes often contain added sugars or syrups, which can contribute to weight gain, tooth decay, and other health problems if consumed in excess. Additionally, matcha contains caffeine, which can cause insomnia, and other side effects if consumed in large amounts.

It's therefore recommended to drink your matcha green tea latte in moderation, and to choose a low-sugar or sugar-free option if possible. It's also important to consult with a healthcare professional before making matcha lattes a regular part of your diet, especially if you have any pre-existing health conditions or take any medications.

While drinking matcha lattes every day can be a delicious and healthy habit when consumed in moderation, it's important to be mindful of the sugar and caffeine content and to consult with a healthcare professional if necessary.

What are the benefits of drinking matcha latte?

Drinking matcha latte can offer a number of potential health benefits, including:

1. Antioxidant-rich: Matcha is made from shade-grown tea leaves that are rich in antioxidants, which can help to protect your cells from damage caused by free radicals.

2. Increased energy and concentration: Matcha contains caffeine and the amino acid L-theanine, which can provide a natural boost of energy and improve mental focus.

3. Reduced stress levels: L-theanine in matcha has been shown to help reduce stress and promote relaxation.

4. Improved heart health: The antioxidants and polyphenols in matcha have been linked to improved heart health by reducing blood pressure and improving cholesterol levels.

5. Boosted metabolism: Some studies have suggested that the catechins in matcha can help to boost metabolism and increase fat oxidation, which may aid in weight loss.

6. Better skin health: The antioxidants in matcha can also help to protect your skin from damage caused by free radicals, which can lead to a more youthful, radiant complexion.

It's important to note that while drinking matcha latte can offer these potential health benefits, it should be consumed in moderation as part of a balanced diet, and excessive consumption of matcha or any other food or drink can have negative effects on your health.

Additionally, it's a good idea to opt for natural sweeteners such as maple syrup, honey, agave, and coconut sugar. Plant-based milks such as coconut milk, oat milk, unsweetened almond milk, as well as good quality matcha powder, all make for a very good recipe and delicious drink!

Make a Matcha Latte at Home

Making a matcha latte at home is a simple and easy process. Here's a basic recipe that you can follow:

Ingredients:

• 1 tsp of matcha green tea powder

• 2 oz of hot water

• 8 oz of milk

• 1-2 tsp of honey or sweetener of your choice (optional)

• Whipped cream (optional)

 

If you’re new to matcha preparation, you may also find our step-by-step guide on how to make matcha tea properly helpful before starting.

Instructions:

1. In a small bowl, whisk together the matcha green tea powder and hot water until smooth and frothy.

2. In a saucepan, heat the milk until it starts to steam. Do not boil.

3. Pour the steamed milk into a large mug.

4. Add the matcha mixture to the mug and stir until well combined.

5. If desired, add the honey or sweetener and stir until dissolved.

6. Top with a dollop of whipped cream, if desired.

7. Serve immediately and enjoy your delicious homemade matcha green tea latte!

Note: You can use a milk frother or a whisk to froth the milk if you don't have a steam wand on your coffee machine. You can also experiment with different types of milk to find the one you prefer. Almond, oat, and light coconut milk are all popular options.

What Equipment Do I Need?

To make a matcha latte at home, you will need the following equipment:

• Good quality matcha powder

• Small bowl

• Traditional bamboo matcha whisk (chasen) or a spoon

• Saucepan

• Milk frother (optional)

• Large mug or cup

• Spoon for stirring

 

If you want to steam the milk for your latte, you will also need a coffee machine with a steam wand or a separate milk frother. However, you can also heat the milk on the stovetop and use a whisk or a frother to froth it manually.

Having a kitchen scale can also be helpful when measuring out the matcha powder and other ingredients. This will ensure that your latte has the perfect balance of flavours.

What Matcha Powder to Use?

When it comes to making a delicious matcha latte, the quality of the matcha is key. The right matcha can make all the difference in the flavour and texture of your latte.

If you're looking for the best matcha powder for your latte, consider using our authentic Uji matcha from the first spring harvest. Matcha from the first spring harvest in Uji is considered the finest and highest quality matcha. Our organic matcha is harvested only once each year, making it a rare and special ingredient.

Organic matcha powder is also a great option for those who are looking for a healthier alternative. Organic matcha is free from pesticides and chemicals, ensuring that you are consuming a pure and natural product.

By using the finest and highest quality matcha powder from the first spring harvest, you can create a delicious and authentic matcha latte that truly stands out. Whether you're a coffee connoisseur or simply looking for a new and interesting way to enjoy matcha, a high quality matcha powder is the perfect starting point.

How to Make Matcha Without a Bamboo Whisk

A bamboo whisk is traditionally used to make matcha tea, but it's not essential to the process. If you don't have a bamboo matcha whisk, you can still make a delicious matcha latte using alternative tools.

Here's how to make matcha without a bamboo matcha whisk:

1. In a small bowl, sift the matcha powder to remove any lumps.

2. Add 2 oz of hot water to the bowl and stir the matcha with a spoon until it is completely dissolved and frothy.

3. If desired, add 1-2 tsp of honey or sweetener and stir until dissolved.

4. In a saucepan, heat the milk until it starts to steam. Be careful not to boil it.

5. If you want to froth the milk, use a milk frother or a kitchen whisk to create a creamy and frothy texture.

6. Pour the steamed milk into a large cup.

7. Add the matcha mixture to the cup and stir until well combined.

8. Top with a dollop of whipped cream, if you choose.

9. Serve immediately and enjoy your delicious matcha latte without a bamboo whisk!

Note: A blender or a hand-held frother can also be used to froth the milk if you don't have a milk frother. You can also experiment with different types of milk to find the one you prefer. Unsweetened almond milk and oat milk are popular options.

Our Popular Matcha Recipes You'll Enjoy

Here are some popular matcha recipes that you'll love:

1. Classic Matcha Latte: This is a traditional and easy recipe for making a delicious matcha latte at home. Simply mix together matcha powder, hot water, and steamed milk to create a creamy and frothy drink.

2. Matcha Smoothie: For a refreshing and nutritious drink, try making a matcha smoothie. Simply blend together high quality matcha powder, almond milk, frozen bananas, and your favourite fruit to create a delicious and healthy beverage.

3. Matcha Iced Latte: If you prefer your matcha drinks cold, try making a matcha iced latte. Simply mix together matcha powder, cold water, and your favourite milk over ice to create a refreshing and revitalizing drink.

4. Matcha Latte with Almond Milk: For a nutty twist on a classic matcha latte, try making a matcha latte with almond milk. The almond milk gives the latte a creamy and nutty flavour that complements the earthy flavour of matcha perfectly.

5. Matcha Green Tea Frappuccino: If you're looking for a sweet and creamy matcha drink, try making a matcha green tea frappuccino. Simply blend together matcha powder, cold water, maple syrup, and coconut milk to create a delicious and creamy frozen treat.

These are just a few of the many matcha recipes that you can try at home. Whether you prefer your matcha hot or cold, sweet or savory, there's a matcha recipe out there for you!

Which milk is best with matcha?

The best milk for a matcha latte depends on personal preference and dietary restrictions. Here are some of the most popular options:

1. Cow's milk is the traditional choice for matcha lattes, as it provides a creamy, rich flavour that complements the earthy taste of matcha. Whole milk is the most commonly used type, but skim or low-fat milk can also be used for a lighter version.

2. Soy milk is a popular alternative to cow's milk, and is particularly suitable for those who are lactose intolerant or vegan. Soy milk provides a slightly nutty flavour that pairs well with matcha.

3. Almond milk is another popular choice for those who are lactose intolerant or vegan, and also provides the slightly sweet, nutty flavour that complements matcha.

4. Oat milk is a popular alternative to dairy milk, and its creamy, slightly sweet flavour can complement the earthy taste of matcha powder. It's also a good choice for those who are lactose intolerant or following a plant-based diet, as it's dairy-free and vegan-friendly.

5. Coconut milk is another alternative to cow's milk, and is particularly suitable for those who are looking for a sweeter, creamier flavour. However, it is higher in saturated fat than other milks and may not be suitable for those following a low-fat diet.

Ultimately, the best milk for a matcha latte is one that complements the flavour of matcha and suits your personal taste preferences and dietary restrictions. You may need to experiment to find the perfect milk for you.

Do you put milk and sugar in matcha?

Whether to add milk and sugar to matcha is a matter of personal preference. Some people prefer to enjoy matcha on its own, with just water, in order to fully experience the natural flavour and nutritional benefits of the tea.

Others prefer to add milk and/or sugar to their matcha to create a sweeter, creamier drink. Milk can help to balance out the natural bitterness of latte grade matcha and make it more approachable for those who are new to the taste. Adding sugar can further enhance the sweetness of the drink.

It's important to note that adding milk and sugar to matcha can dilute its health benefits and increase the calorie content of the drink. If you're trying to maintain a healthy lifestyle, it may be best to enjoy your matcha with just water or a plant-based milk, and to limit the amount of sugar you add (try maple syrup, agave, or honey as an alternative to sugar). Opting for ceremonial grade matcha is the best choice, as it’s naturally smooth and less bitter, meaning you’re less inclined to add sugar or sweeteners.

Can you just add matcha to milk?

Yes, you can add matcha to milk to create a simple and delicious drink. Simply mix your desired amount of matcha green tea powder with a small amount of warm milk to create a paste, then add the remaining milk and heat to your desired temperature. You can also froth the milk to create a creamy, latte-style drink.

It's important to note that when adding matcha to milk, it's best to use a high quality matcha powder to fully experience the flavour and various benefits of the tea. Using low quality or expired matcha can result in a drink that is bitter or off-tasting.

Adding matcha to milk is a great way to enjoy the tea in a simple, comforting way. Experiment with different ratios of matcha to milk to find your personal preference.