If You’re Trying to Cut Back on Caffeine, Here’s What to Know About Matcha

These questions, answered forward, courtesy of Brooklyn–based mostly dietitian Maddie Pasquariello, MS, RDN, of East Coast Well being.

How a lot caffeine does matcha include?

“Typically talking, a gram of matcha powder—which usually equates to round a half teaspoon—incorporates round 30 milligrams of caffeine,” says Pasquariello, though some manufacturers could have as a lot as 40 to 45 milligrams of caffeine per gram. “Most manufacturers available on the market suggest utilizing about 1 teaspoon of matcha powder per cup of liquid, in the end equating to round 60 to 70 milligrams or so of caffeine, usually a bit extra relying on the model.” (For reference, the FDA says that adults can safely eat as much as 400 milligrams of caffeine per day.)

Nevertheless, Pasquariello says there are a number of components that may affect how caffeinated your cup of matcha will likely be, such because the brewing methodology, the kind of powder you utilize, and the serving dimension. Some manufacturers, she provides, course of their powder to yield an excellent larger caffeine content material. Matcha’s caffeine content material can also be influenced by the point of harvest, climate circumstances all through progress, and the age of the leaves (with caffeine content material petering out because the leaves become older), per a 2021 assessment printed within the journal Molecules.

All that to say: Whereas 30 milligrams of caffeine per gram of matcha is an effective ballpark, there’s some variability in caffeine content material between manufacturers (and even between cups). So in the event you’re involved about your caffeine consumption, it’s a good suggestion to learn labels and/or ask your barista for insights.

FWIW, in the event you take to caffeine simply wonderful, a noon cup of matcha may work in your favor. A 2021 examine within the journal Vitamins discovered that matcha consumption improved consideration and work efficiency below stress higher than caffeine alone.

Caffeine in matcha vs. inexperienced tea

Pasquariello says that matcha is usually larger in caffeine content material than inexperienced tea. Inexperienced tea packs solely about 29 milligrams of caffeine per cup, whereas matcha, as talked about above, can have round 60 to 70 milligrams per cup.

This may appear complicated, since inexperienced tea and matcha are created from the identical factor: inexperienced tea leaves. However the discrepancy between the 2 drinks “has to do largely with how the tea is brewed,” Pasquariello explains. “Within the case of matcha, you are whisking the powder—which is fabricated from very finely floor tea leaves—into water and consuming it in a extra concentrated format.” In the meantime, inexperienced tea merely infuses water with the tea leaves, then strains and discards them.

In different phrases, matcha presents the total leaf (learn: peak caffeine *and* antioxidant potential) in powdered kind.

Is caffeine in matcha larger than espresso?

No, matcha nonetheless has much less caffeine than espresso. Pasquariello notes that a regular cup of drip espresso will sometimes pack round 100 milligrams of caffeine. (As is the case with matcha, the caffeine content material in your most well-liked cup of joe will differ based mostly on brew methodology, period, serving dimension, model, and related components.)

“Decaf espresso, relying on selection, incorporates about zero to 6 milligrams of caffeine per cup,” Pasquariello provides, “so matcha’s caffeine content material falls someplace in between the 2.”

Is matcha higher than espresso for nervousness?

Pasquariello says that matcha could also be center floor for individuals who want one thing stronger than decaf or inexperienced tea, however can’t fairly abdomen extra sturdy caffeinated bevs like espresso. “Many individuals expertise that matcha delivers extra of a ‘sluggish burn’ type of caffeine launch, holding their power ranges extra secure than they may sometimes really feel with caffeine,” she explains. “This may be useful for individuals who expertise caffeine jitters or elevated nervousness when ingesting espresso.”

That is largely resulting from the truth that teas (together with matcha) have L-theanine, an amino acid with antioxidant properties that may promote calm within the physique. “L-theanine acts as a buffer in the course of the digestion course of, which helps forestall jitters and the crash that’s usually related to espresso,” Christina Manian, RDN, beforehand instructed Properly+Good. And apparently, a small 2018 examine printed within the journal Vitamins discovered that individuals who drank matcha had decrease stress and nervousness ranges than individuals who drank a placebo.

The takeaway

Matcha isn’t only a superbly pigmented beverage with wealthy heritage and rituals for making it. It’s additionally a good supply of caffeine, so you might need to rethink your matcha latte break at work or your subsequent beverage order at brunch if you’re making an attempt to restrict caffeine consumption.

Pasquariello advises listening to your physique and avoiding an excessive amount of caffeine usually to maintain undesirable signs at bay. “Needless to say caffeine can have an effect on sleep—holding you awake longer than supposed and stopping you from sleeping restfully—in addition to digestion, resulting in nausea or GI discomfort for some,” she cautions.