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

Few people can start the day—or power through the afternoon—without a caffeinated beverage to perk them up. While coffee has historically been the go-to caffeinated drink for in U.S. adults, more people have become matcha drinkers in recent years. This earthy, Japanese powdered green tea has been popping up at coffee and tea shops, bars and restaurants, and on grocery shelves over the past decade or two, giving caffeine-lovers another tempting option to reach for on foggy mornings. But besides their obvious flavor differences—and the simple 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 vice versa? We asked a registered dietitian to break down the pros and cons of each morning sip.

Matcha vs. Coffee Caffeine Content

“Both matcha and coffee contain caffeine, which is a natural stimulant and can help improve alertness, concentration, and mood,” says Jordan Hill, lead registered dietitian at Top Nutrition Coaching. “[Caffeine] works to block the neurotransmitter adenosine, which reduces feelings of mental and physical fatigue, effort, and pain, and makes you feel more awake.”

Coffee typically has more caffeine than matcha per serving.

Coffee is still the most caffeinated option per serving: one 8-ounce cup of coffee typically contains at least 96 milligrams (mg), but the exact amount will depend on the type of bean used, Hill explains.

Matcha, on the other hand, can contain anywhere from 38 to 88 mg of caffeine, depending on the amount of matcha powder used and the brewing time. A nutritional analysis of matcha tea found it to contain anywhere from 19 to 44 mg of caffeine per gram of powder. A serving of matcha is typically 2 to 4 grams of powder (or 1/2 to 1 teaspoon), and so contains anywhere from 38 to 176 mg of caffeine.

The caffeine in each seems to effect people differently.

The caffeine found in both coffee and matcha can impact your energy differently, too. While coffee can give you that instant, gratifying kick to wake up, matcha can provide a slower burn. Many matcha drinkers feel alert, but experience less of that telltale caffeine jolt from coffee—matcha tends to provide a steadier ride. Some people also find that too much coffee gives them the jitters, thanks to all that caffeine per serving. Those who sip on matcha for their caffeine fix may actually have the opposite experience—matcha contains L-theanine, an amino acid that can not only reduce stress, but help the body to relax.

Many coffee drinkers find they can grow dependent on the caffeinated beverage, but that’s doesn't seem to be quite as prevalent with those who consume matcha.

However, both drinks can come with similar side effects, especially for those who may be sensitive to caffeine, says Hill, which can include headache or insomnia as well as nervousness, irritability, and rapid heartbeat.

Top Health Benefits of Matcha and Coffee

“Both matcha and coffee contain antioxidants, which are known to reduce oxidative stress and inflammation,” Hill says.

Coffee (and tea, but coffee even more so) contains disease-fighting plant compounds called polyphenols, which offer protection against “diseases related to the liver, heart, and brain,” Hill says. Research has linked regular, moderate coffee consumption (even decaf coffee!) to reduced colorectal cancer risk, type 2 diabetes risk, and cardiovascular disease risk.

Studies also show that matcha may even benefit oral health by preventing periodontal and oral disease, because green tea is an antioxidant, antibacterial, antiviral, and anti-inflammatory. Matcha contains several essential vitamins and minerals. “Matcha is made from tea leaves and contains small amounts of vitamins and minerals, including vitamin C, E, K, potassium, calcium, iron,” Hills says. Green tea is also known to help boost metabolism, regulate blood sugar, and break down fat for energy.

As mentioned above, matcha tea also contains L-theanine, an amino acid in tea with functional benefits for stress levels, cognitive function, mental clarity, and mood. One 2017 review of the research on caffeine, L-theanine, and other tea compounds: "provided reliable evidence showing that L-theanine and caffeine have clear beneficial effects on sustained attention, memory, and suppression of distraction. Moreover, L-theanine was found to lead to relaxation by reducing caffeine induced arousal."

Bottom Line: It Comes Down to Preference and Preparation Method

Whether you choose to drink matcha or coffee for your caffeine fix will depend 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 laden with heavy creams and sugary syrups and additives. That said, coffee itself is simply roasted coffee beans brewed in hot water, and provides impressive amounts of polyphenols, a cognitive boost for focus and clarity, and is even somewhat hydrating. Coffee with some milk (dairy or non-dairy) and minimal (or, ideally, zero) sweetener is a healthy option—just make sure you're limiting coffee intake too late in the afternoon to avoid disrupting your sleep schedule.

If, however, coffee delivers too much of a caffeine buzz or causes you to crash in energy midday—but you're still looking for a mildly caffeinated boost that lasts a bit longer, matcha is an excellent choice. As a potent form of green tea, it's loaded with beneficial antioxidant and anti-inflammatory plant compounds—from vitamin C to amino acids to quercetin and rutin—provides a more sustained mental and energy boost, and tastes delicious frothed with hot milk (dairy or non-dairy) and a touch of sweetener to temper its more vegetal notes.