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

These questions, answered forward, courtesy of Brooklyn–primarily based 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—comprises 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 in the marketplace advocate 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, typically a bit extra relying on the model.” (For reference, the FDA says that adults can safely devour as much as 400 milligrams of caffeine per day.)

Nonetheless, Pasquariello says there are a number of elements that can affect how caffeinated your cup of matcha might 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 a fair 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 really fizzling out because the leaves become old), per a 2021 evaluation revealed 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 for those who’re involved about your caffeine consumption, it’s a good suggestion to learn labels and/or ask your barista for insights.

FWIW, for those who take to caffeine simply positive, a noon cup of matcha may work in your favor. A 2021 research 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 comprised of the identical factor: inexperienced tea leaves. However the discrepancy between the 2 drinks “has to do principally with how the tea is brewed,” Pasquariello explains. “Within the case of matcha, you are whisking the powder—which is made 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 gives 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 an ordinary 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 primarily based on brew methodology, length, serving dimension, model, and related elements.)

“Decaf espresso, relying on selection, comprises 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 anxiousness?

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

That is largely because of 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 stop jitters and the crash that’s typically related to espresso,” Christina Manian, RDN, beforehand advised Properly+Good. And curiously, a small 2018 research revealed within the journal Vitamins discovered that individuals who drank matcha had decrease stress and anxiousness 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 normally to maintain undesirable signs at bay. “Remember that caffeine can have an effect on sleep—preserving you awake longer than meant and stopping you from sleeping restfully—in addition to digestion, resulting in nausea or GI discomfort for some,” she cautions.