How Much Caffeine Is Actually in a Cup of Matcha? (2025)

Factors Affecting Caffeine in Matcha

Ground matcha contains about 18.9 to 44.4 milligrams (mg) ofcaffeineper gram (g).

The variation in caffeine in matcha is a result of factors such as:

• How it's grown: Matcha, which is made from the leaves of the Camellia sinensis plant, is a powdered type of Japanese green tea. It contains higher levels of caffeine than other types of green tea due to its unusual growing practice of being covered in shade. The specific variety and weather conditions can also affect caffeine content.
  
• How it's brewed: Unlike other green teas (which are steeped in water so you only drink the extract), the matcha leaves are ground up and consumed. This means more caffeine can be transferred to the drink.
• Matcha quality: A higher-quality matcha tends to have higher caffeine content because older tea leaves, which are considered lower quality, have a lower caffeine content. For example, ceremonial-grade matcha contains more caffeine than culinary-grade matcha.

Using more matcha powder during brewing will also naturally increase the caffeine content. For instance, matcha tea made with 2 teaspoons of ceremonial-grade powder will likely contain much more caffeine than a store-bought matcha cookie flavored with culinary-grade matcha.

How Caffeine Affects the Body

Caffeine is a naturally occurring substance that gives matcha—and other caffeinated drinks—their bitter taste.

Consuming caffeine can increase focus, attention, and energy levels and improve athletic performance. However, it can also have less desirable side effects, like disrupting sleep and increasing anxiety and heart rate.

Other effects of caffeine are:

• Increases urination more due to its diuretic effects (remove excess water and salt from the body)
• Increases blood pressure
• Increases stomach acid, sometimes causing heartburn
• Reduces free radicals through its antioxidant properties
• Reduces inflammation
• Stimulates the central nervous system, energizing you and making you feel more awake

The body absorbs 99% of caffeine within an hour of consumption, and its effects last between four and six hours.

Health Benefits of Caffeine From Matcha

Matcha has numerous health benefits, some of which stem from its caffeine content.

It also contains antioxidant and anti-inflammatory compounds—like catechins, phenolic acids, rutin, quercetin, theanine, chlorophyll, and vitamin C—contributing to its health benefits.

Research has shown the following properties from drinking matcha vs. a placebo (a substance with no effect given to participants of clinical trial control groups):

• Alters the gut microbiome (the ecosystem of microorganisms living in the digestive tract that plays an important role in several body systems)
• Improves muscle response to resistance training
• Lessens fatigue
• Reduces biomarkers of stress

Multiple studies among different age groups have found that matcha can also improve attention and executive function. Executive function refers to critical mental processes like reaction time, recognizing emotions, memory, planning, and self-control. In other words, drinking matcha may help you think and focus better.

How Much Caffeine Is Too Much?

Health experts advise limiting caffeine to 400 mg per day. Because the caffeine in matcha varies so much, it's generally recommended to stick to two cups daily.

Consuming more than 400 mg of caffeine in a day can lead to uncomfortable side effects, such as:

• Anxiety
• Difficulty falling asleep or disrupted sleep
• Feeling jittery
• Headache
• Increased blood pressure
• Nausea and upset stomach
• Racing or irregular heartbeat

Some people are more sensitive to caffeine or eliminate caffeine from their bodies less effectively. Eating food alongside caffeine can also slow absorption and lessen its effects, whereas drinking caffeinated beverages on an empty stomach may heighten its effects.

When drinking matcha or any caffeinated beverage, notice how your body and mind feel and track how many cups you consume.

Summary

The caffeine content in matcha can vary widely based on factors like its quality and brewing method. While the caffeine in matcha may improve attention, thinking skills, and response to exercise, it can also lead to typical caffeine-related side effects if you drink too much. Limit your matcha consumption to two cups of matcha tea per day.