Caffeine in Matcha — Content and Absorption
A 2g matcha serving contains 38–68mg of caffeine, comparable to a single espresso shot (63mg), but L-theanine binding produces a 4–6 hour sustained energy curve rather than a spike-and-crash.
| Measure | Value | Unit | Notes |
|---|---|---|---|
| Caffeine per 2g matcha serving | 38–68 | mg | Wide range due to harvest, grade, and preparation method |
| Caffeine in drip coffee (8oz / 240ml) | 95–200 | mg | Highly variable by bean, roast, brew method |
| Caffeine in single espresso shot (30ml) | 63 | mg | Typical commercial single shot |
| Caffeine in steeped green tea (240ml, 2min steep) | 20–45 | mg | Water-soluble fraction only; matcha uses whole leaf |
| Duration of matcha energy effect | 4–6 | hours | Compared to 1–2 hours for coffee peak; gradual release |
| Safe daily caffeine limit (adults, EFSA) | 400 | mg/day | Equivalent to ~8–10 matcha servings; well within normal use |
Matcha contains caffeine primarily as a byproduct of Camellia sinensis biology — the same plant that produces coffee-alternative teas. Like L-theanine and EGCG, caffeine accumulates in higher concentrations when plants are shade-grown, because the stress response upregulates methylxanthine synthesis.
Caffeine Concentration Variability
The 38–68mg range per 2g serving reflects real variation across:
- Harvest timing: First-flush (ichibancha) leaves contain more caffeine than later harvests
- Grade: Ceremonial grade (young leaves) is caffeine-denser than culinary grade (older leaves)
- Preparation: Using more powder, hotter water, and longer whisking time all increase caffeine extraction
- Cultivar: Some cultivars (e.g., Okumidori) are naturally higher-caffeine than others
The L-Theanine Interaction
The unique energy signature of matcha is not simply “less caffeine than coffee.” The synergy between caffeine and L-theanine produces measurably different cognitive outcomes. A 2008 RCT by Haskell et al. found that the combination (97mg L-theanine + 40mg caffeine) improved performance on attention-switching tasks and reduced task-related fatigue relative to caffeine alone or L-theanine alone.
Half-Life and Duration
Caffeine’s half-life in adults is approximately 5–6 hours. A standard matcha serving at 10 AM means ~half the caffeine remains at 3–4 PM. This is consistent with the commonly reported “4–6 hour sustained focus” experience. Those with slow CYP1A2 metabolism (the enzyme that breaks down caffeine) will experience longer duration and may be more sensitive to afternoon consumption.
Related Pages
Sources
- USDA FoodData Central — Green tea, brewed (caffeine data)
- Haskell CF et al. (2008) — Cognitive and mood effects of L-theanine and caffeine combined. Biol Psychol
- Einöther SJ, Martens VE (2013) — Acute effects of tea consumption. Proc Nutr Soc
- European Food Safety Authority (2015) — Scientific opinion on caffeine safety
Frequently Asked Questions
How much caffeine is in matcha vs coffee?
A 2g matcha serving contains 38–68mg of caffeine, while a drip coffee delivers 95–200mg per 8oz cup and an espresso shot contains approximately 63mg. Matcha falls between green tea and espresso. However, the L-theanine co-present in matcha slows caffeine absorption and extends its effect over 4–6 hours, producing a fundamentally different energy profile than coffee.
Why doesn't matcha caffeine cause jitters?
L-theanine in matcha modulates caffeine's stimulant effects by promoting alpha brainwave activity and counteracting some of caffeine's anxiety-inducing mechanisms. Additionally, the caffeine in matcha is absorbed more slowly because it is bound to catechins and L-theanine in the whole leaf matrix. The result is a gradual energy curve without the rapid spike that can cause jitteriness.