Matcha vs. Coffee: A Deep Dive into Caffeine and Its Effects

When it comes to choosing a morning beverage or an afternoon pick-me-up, most people reach for coffee. Known for its strong caffeine boost, coffee has long been the go-to drink for those in need of energy. However, matcha—an ancient Japanese green tea—has gained popularity in recent years as a gentler, more balanced alternative. Both drinks contain caffeine, but the way caffeine affects your body differs significantly between the two.

Caffeine Content: Matcha vs. Coffee

Let’s start with the basics: How much caffeine do matcha and coffee actually contain?

• Matcha: One teaspoon of matcha (about 2 grams), which is the standard serving, contains roughly 70 mg of caffeine. Premium ceremonial matcha often has high caffeine content due to its rich concentration of young, shade-grown tea leaves, but the caffein content can vary to less if the quality decreases. 
• Coffee: A 15cl cup of brewed coffee contains around 70 mg of caffeine, depending on the type of coffee beans and brewing method. Normally a Swedish cup of brew wouldn't be that small and is more likely to be 20-30ml, making the caffein 80-140mg per cup. 

At first glance, coffee appears to be the clear winner in the caffeine department. It delivers a stronger jolt of energy because of its higher caffeine concentration. However, the experience of drinking matcha goes far beyond the raw numbers of caffein. The unique composition of matcha—and how your body processes its caffeine—leads to a very different kind of energy boost.

How Caffeine Works: Coffee’s Quick Jolt vs. Matcha’s Steady Release

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When you drink coffee, the caffeine is absorbed quickly into your bloodstream, typically peaking within 30-60 minutes. This rapid absorption is why coffee drinkers often feel an immediate jolt of energy. The downside? This energy spike can sometimes be followed by a crash, leaving you feeling jittery, anxious, or fatigued once the caffeine wears off. 

Matcha, on the other hand, works differently. While matcha does contain caffeine, it also boasts high levels of L-theanine, an amino acid that significantly alters the way caffeine is absorbed by the body. L-theanine helps slow the release of caffeine into the bloodstream, resulting in a smoother, more sustained energy boost that can last for 4-6 hours without the abrupt crash that coffee often causes.

The Matcha Difference: L-Theanine and Calm Focus

L-theanine is what makes matcha’s caffeine so special. Found almost exclusively in tea plants, L-theanine promotes a state of calm alertness by stimulating alpha brain waves, which are associated with relaxation and mental clarity. Essentially, it creates a “focused calm” that enhances concentration without overstimulation.

This is why people often say that matcha provides a balanced energy boost. You’ll feel more awake and alert, but without the jitters or anxiety that coffee can sometimes trigger. Instead of an immediate surge of energy followed by a crash, matcha gives you a steady, prolonged sense of alertness.

This balance between caffeine and L-theanine is particularly beneficial for tasks that require sustained focus, such as studying, creative work, or long meetings. The combination of gentle stimulation and mental clarity allows you to maintain productivity without feeling over-caffeinated.

The Impact on Your Body: Stress, Jitters, and Anxiety

Many coffee drinkers are familiar with the negative side effects that can come with consuming too much caffeine: jitteriness, increased heart rate, and sometimes even anxiety. Coffee can spike adrenaline levels, which is great for a quick energy boost but can also overstimulate your nervous system.

Because matcha’s caffeine release is slower and moderated by L-theanine, these side effects are significantly reduced. Matcha provides energy in a way that’s easier on your body, making it an excellent choice for those who are sensitive to caffeine or prone to stress and anxiety. In fact, many people find that matcha actually helps to reduce feelings of stress, thanks to L-theanine’s calming properties.

Matcha and Mental Clarity: Enhanced Focus and Creativity

For many, the most appealing aspect of matcha’s caffeine is its ability to enhance mental clarity and focus. While coffee can make you feel more awake, it can sometimes scatter your thoughts or make it difficult to concentrate, especially after the initial buzz wears off.

Matcha, on the other hand, helps you stay in a state of calm focus. The steady energy it provides is perfect for creative tasks, problem-solving, and long periods of concentration. Many people find that they can work more efficiently and think more clearly after drinking matcha, without the distractions of jitteriness or an impending energy crash.

This is why matcha is often used by students, professionals, and creatives who need to stay focused for extended periods of time. It allows you to harness your energy for mental tasks, keeping your mind sharp and alert without overwhelming your system.

Caffeine Sensitivity: Is Matcha a Better Option?

If you’re someone who is sensitive to caffeine, matcha might be the better choice for you. While coffee’s high caffeine content can be overwhelming for some, matcha’s slower caffeine release is generally easier on the body. The calming effects of L-theanine help mitigate the overstimulation that coffee can cause, making matcha a more comfortable option for those who experience jitters or anxiety from traditional coffee.

Additionally, matcha’s lower caffeine content per serving means that you can adjust your intake more easily. If you prefer a lower dose of caffeine, you can use less matcha powder or blend it with milk to create a matcha latte, which dilutes the caffeine content even further.

The Best of Both Worlds: Enjoying Coffee and Matcha

For those who love coffee but want to experience the benefits of matcha, there’s no need to choose between the two! Many people enjoy drinking both beverages, alternating between them depending on the time of day or the energy they need.

Coffee can provide a quick, intense energy boost when needed, while matcha offers a more gentle, sustained alertness for tasks that require focus and calm. Some even enjoy matcha in the afternoon, as a way to re-energize without interfering with their sleep later on.

Matcha keeps you balanced. 

While both matcha and coffee have their place in the world of caffeinated drinks, matcha offers a more balanced and sustainable energy experience. Its combination of caffeine and L-theanine provides a smooth, prolonged boost that promotes mental clarity, focus, and creativity—without the jitters or crashes often associated with coffee.

Whether you’re sensitive to caffeine, looking for a healthier alternative, or simply curious about matcha’s unique benefits, this green tea powder is an excellent way to stay energized throughout the day. It’s not just about the caffeine; it’s about the calm focus and clear-headed energy that matcha provides, making it the perfect companion for both work and relaxation.

Ready to make the switch or add matcha to your routine? Enjoy the benefits of matcha and discover a new way to boost your energy—without the jitters.