Bright green, a little grassy and suddenly on every café menu: matcha has gone from Japanese tea ceremonies to your local coffee bar. But what is matcha exactly, how much caffeine does it contain and is matcha actually good for you? In this guide we explain what matcha is made of, what it tastes like, how it compares to coffee and how to prepare it at home. Honest and without the hype, so you can decide for yourself whether it fits your routine.
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Matcha in short
What is matcha?
Matcha is a Japanese green tea sold as a fine powder. It comes from the same plant as regular green tea, Camellia sinensis, but it's grown and processed differently. The biggest difference is how you drink it: with regular green tea you steep the leaves and throw them away, while with matcha you whisk the whole ground leaf into water or milk. That means you consume everything the leaf contains, including its caffeine.
Traditionally, matcha was prepared during the Japanese tea ceremony. Today you'll find it everywhere: as a matcha latte, in smoothies, in baking and even in ice cream.
What is matcha made of?
Pure matcha contains just one ingredient: ground green tea leaves. A few weeks before harvest, the tea plants are covered to shade them from direct sunlight. This makes the plant produce more chlorophyll (hence the vivid green colour) and more of the amino acid L-theanine. After harvesting, the leaves are steamed, dried, stripped of their stems and veins and stone-ground into a very fine powder.
Our Organic Matcha Powder is 100% organic matcha green tea powder, with nothing added. The leaves are steamed rather than roasted.
Is matcha the same as green tea?
Yes and no. Matcha is a type of green tea, but because you drink the whole leaf, a cup of matcha usually contains more caffeine and more plant compounds (such as catechins) than a cup of steeped green tea. Curious how it compares to other green teas? You'll also find green tea in our superfoods list.
What does matcha taste like?
Good matcha tastes fresh and grassy, slightly sweet, with a savoury "umami" note and a light bitterness. The quality makes a big difference: a bright green powder usually tastes smoother, while a dull, yellowish colour often means a more bitter taste. Whisked with water it's quite intense. In a latte with milk (or a plant-based alternative) it becomes creamy and much milder, which is why many first-timers start there.
Does matcha have caffeine?
Yes, matcha naturally contains caffeine. The amount varies per batch and per quality, but analyses of matcha powders show roughly 20 to 45 mg of caffeine per gram. With a standard serving of 1 teaspoon (2 g), that comes to around 40 to 90 mg of caffeine per cup. That's more than a cup of regular green tea and usually a bit less than a mug of filter coffee.
| Drink or product | Serving | Caffeine (approx.) |
|---|---|---|
| 🍵 Matcha | 1 tsp (2 g) | 40 to 90 mg |
| 🍵 Green tea | 1 cup | 20 to 45 mg |
| ☕ Espresso | 1 shot | 63 mg |
| ☕ Filter coffee | 1 cup | 95 mg |
| 🥤 Fit Energy | 250 ml can | 100 mg |
| ⚡ Pre-Workout Shot | 60 ml | 200 mg |
Want to know exactly what caffeine does in your body and how much is too much? Read our complete guide to caffeine.
Matcha vs coffee: what's the difference?
Is matcha coffee? No, matcha is tea, but both are popular sources of caffeine. The main differences:
- Caffeine: a cup of matcha usually contains a bit less caffeine than a mug of filter coffee, but more than regular green tea.
- L-theanine: matcha contains L-theanine, an amino acid found almost only in tea. Many people describe the feeling of matcha as calmer and more gradual than coffee. Research on the combination of caffeine and L-theanine is ongoing, and how you experience it is personal.
- Taste and preparation: coffee is brewed, matcha is whisked. Matcha is also easy to add to smoothies, yoghurt and baking.
Which one is "better" mainly depends on your taste, how sensitive you are to caffeine and how much caffeine you already get during the day. Both count towards your total daily intake.
Is matcha good for you? The benefits of matcha
Matcha fits well into a varied, balanced diet. Pure matcha contains no sugar and almost no calories (about 6 to 8 kcal per teaspoon). Because you consume the whole leaf, you get the plant compounds that tea is known for, such as catechins (including EGCG), L-theanine and chlorophyll.
You'll often read that matcha burns fat, detoxes your body or prevents disease. Be critical of those claims. Research into green tea and matcha is ongoing, but much of it has been done in the lab or with concentrated extracts rather than a normal cup of tea, and there are currently no approved health claims for matcha in the EU. What matcha does offer: a natural source of caffeine in a drink without added sugar, and a tasty way to replace a sugary drink.
You drink the entire ground leaf instead of an infusion.
Around 40 to 90 mg per 2 g serving.
Tea, latte, smoothie, yoghurt or baking.
Does matcha help with weight loss?
No single food makes you lose weight. What does help is a calorie deficit, enough protein and exercise. A plain matcha (or a matcha latte with semi-skimmed milk and no syrup) is a low-calorie alternative to sugary coffee drinks, and that can make a difference over time. Watch out for café lattes with syrup: they can easily contain more sugar than a soft drink.
How much matcha per day?
For healthy adults, the European Food Safety Authority (EFSA) considers up to 400 mg of caffeine per day safe, with no more than 200 mg at once. With 40 to 90 mg per cup, a few cups of matcha a day fits comfortably within that limit, as long as you count your other caffeine sources too, like coffee, energy drinks and pre-workouts.
Possible side effects of matcha
- Too much caffeine: restlessness, a racing heart or trouble sleeping if you drink a lot or drink it late in the day.
- Sleep: drink your last matcha at least 6 hours before bedtime. More tips in our guide to sleeping well.
- Iron absorption: like other teas, matcha can reduce the absorption of iron from plant foods. Drink it between meals rather than with them.
- Pregnancy and children: EFSA advises a maximum of 200 mg of caffeine per day during pregnancy and breastfeeding. Matcha isn't recommended for children in larger amounts because of the caffeine.
How to make matcha (and a matcha latte)
Classic matcha tea
- Sift 1 teaspoon (2 g) of matcha into a bowl or mug to prevent lumps.
- Add about 70 ml of hot water, around 75 to 80°C. Boiling water makes matcha bitter.
- Whisk in a zigzag motion (with a bamboo whisk or a milk frother) until frothy.
- Drink it as is, or top up with more hot water.
Matcha latte
Whisk 1 teaspoon of matcha with a splash of hot water into a smooth paste, then add about 200 ml of warm or cold milk (or a plant-based alternative). Serve over ice for an iced matcha latte.
High-protein matcha latte
Shake 1 scoop of vanilla Perfection Whey with 200 ml of cold milk, then pour it over your whisked matcha and some ice. Creamy, lightly sweet and with an extra serving of protein.
Matcha and training
Can you drink matcha before a workout? Absolutely. Many people like a matcha latte in the morning or before a session as a milder alternative to coffee. Keep in mind that the caffeine content of a cup of matcha is quite moderate compared to sports products designed for training:
- Fit Energy contains 100 mg of caffeine per can, is sugar free and has only 10 kcal. Read more in our Fit Energy blog.
- The Pre-Workout Shot gives you 200 mg of caffeine and 2,000 mg of beta-alanine in 60 ml.
- Prefer a full pre-workout? Browse our pre-workout range or read the complete pre-workout guide.
Whichever you choose, don't combine several caffeinated products at the same time and stay within 400 mg a day. Training in the evening? Our caffeine-free pre-workouts are a better option.
FAQ: matcha
Is matcha actually healthier than coffee, or is it just hype?
Neither is "healthy" or "unhealthy" on its own. Matcha usually contains a bit less caffeine than filter coffee and also provides L-theanine and catechins. Coffee has its own compounds. What matters most is how much you drink, what you add to it (sugar, syrup) and how you personally react to caffeine.
How much caffeine is in a teaspoon of matcha compared to an espresso?
A teaspoon (2 g) of matcha contains around 40 to 90 mg of caffeine, depending on the quality. A single espresso contains about 63 mg. So they're in the same range, although a stronger matcha can contain more.
How many cups of matcha a day is safe?
For healthy adults, up to 400 mg of caffeine per day from all sources is considered safe. That's roughly 4 cups of matcha, if you don't drink any other caffeine. Coffee, energy drinks and pre-workouts count too.
Can I drink matcha before training instead of a pre-workout?
Yes, if you want a mild caffeine boost. A cup of matcha contains less caffeine than most pre-workouts and lacks ingredients like beta-alanine or citrulline. Drink it 30 to 60 minutes before your session.
What does matcha taste like?
Grassy, slightly sweet, with an umami note and a light bitterness. In a latte with milk it's much milder and creamier.
Can I drink matcha when pregnant?
In moderation. EFSA advises a maximum of 200 mg of caffeine per day during pregnancy, which includes matcha, coffee and tea. When in doubt, check with your GP or midwife.
Is a matcha latte healthy?
A homemade matcha latte with milk and no syrup is a relatively light drink. Café versions often contain added sugar or syrup, which adds a lot of calories. Make it yourself and you're in control.
Sources
- European Food Safety Authority (EFSA) - Caffeine
- Harvard Health Publishing - Matcha: a look at possible health benefits
- Koláčková T. et al. (2020). Matcha tea: analysis of nutritional composition, phenolics and antioxidant activity. Plant Foods for Human Nutrition.
- NHS - Eat Well
Questions about matcha or caffeine? Get in touch with our Nutrition Experts via Instagram or our customer service.
