How much caffeine is actually in matcha?
It's the first thing people ask when they're thinking about swapping, and the answers online are all over the place. Some sites claim matcha has more caffeine than coffee. Others say it's gentler. Both can't be right.
The honest answer is that it depends almost entirely on how you make it, and once you understand why, you can control it.
The short answer
A standard serve of matcha contains roughly 35 to 70mg of caffeine, depending on how much powder you use.
That's a wide range, and the reason is simple. With matcha you're consuming the whole leaf, so the caffeine you get is directly proportional to the powder in the cup. One gram is about 35mg. Two grams is about 70mg.
For comparison, a single espresso sits around 60 to 80mg, and a standard instant coffee around 60 to 70mg. A double shot flat white, which is what most Australians actually drink, is often 120mg or more.
So a light matcha is roughly half a flat white. A strong matcha is roughly one espresso.
Why the numbers vary so much
Three things move the figure.
How much powder you use. This is the big one. A teaspoon is not a precise measure, and depending on how packed it is you might be using anywhere from 1 to 2.5 grams. If you want consistency, weigh it. Most traditional preparations use 2g for a standard cup.
The grade. First-harvest leaves are shaded for several weeks before picking, and shading changes the leaf's composition. It's part of why ceremonial matcha is a deeper green and tastes sweeter than culinary grade. Caffeine content differs between harvests and grades, which is another reason published figures disagree.
What you're comparing it to. Most articles compare matcha to "a cup of coffee" without defining it. A long black, an instant, a double shot latte and a plunger coffee are four different amounts of caffeine.
Matcha and coffee, roughly
| Drink | Approximate caffeine |
|---|---|
| Matcha, 1g | 35mg |
| Matcha, 2g | 70mg |
| Espresso, single | 60 to 80mg |
| Instant coffee | 60 to 70mg |
| Double shot latte | 120mg+ |
| Black tea | 45mg |
| Steeped green tea | 30mg |
Treat these as indicative. Brewing method, bean, leaf and serve size all shift them.
The part that isn't about caffeine
Matcha contains L-theanine, an amino acid found naturally in green tea and present in relatively high amounts in shade-grown leaves.
A lot of people describe matcha as feeling different to coffee, steadier and less sharp, and L-theanine is usually where that conversation lands. The research on L-theanine and attention is ongoing and the picture isn't settled, so it's worth being careful about what's actually established versus what's widely repeated.
What I'd say from experience, and from what customers tell us, is that how it feels is individual. Some people notice a clear difference immediately. Some don't notice much at all. The only way to know is to try it for a week or so and pay attention, rather than judging it on a single cup.
How much is too much
Most adults tolerate moderate caffeine intake without difficulty, and health authorities generally consider around 400mg a day reasonable for healthy adults. That figure isn't a target, and sensitivity varies enormously.
Some people are considerably more sensitive than others. If you're pregnant, breastfeeding, taking medication, or managing a health condition, caffeine intake is worth discussing with your GP rather than working out from a blog post.
Controlling your dose
The useful thing about matcha is that the dose is entirely in your hands.
Want less? Use 1g and more water. It still tastes like matcha, at roughly half the caffeine of a standard cup.
Want more? Use 2g in less water. The traditional koicha style is thicker and stronger.
Want it later in the day? This is where hojicha comes in. It's green tea that's been roasted, which changes both the flavour and the caffeine content. It's naturally much lower. Toasty, nutty, and a genuinely different drink. It's what I reach for after about 3pm.
Try weighing your matcha for a week. Most people are surprised how inconsistent their teaspoon actually is, and once the amount is consistent you can work out what suits you.
Our Ceremonial Matcha Uji is first harvest, single origin, stone ground on granite. If you'd like to try the lower caffeine end of the day too, the Sunrise & Sunset Duo pairs it with our ceremonial hojicha.