Matcha vs. Coffee: Which One Offers More Caffeine and Health Benefits?

For many, a caffeine fix is essential to kickstart the day or stay energized in the afternoon. While coffee has traditionally been the top choice for U.S. adults, matcha has been gaining popularity in recent years. This vibrant green tea powder from Japan has made its way into cafes, bars, restaurants, and grocery aisles, offering caffeine enthusiasts another option for their morning rituals. But beyond their flavor distinctions—and the fact that one is coffee and the other is tea—what sets them apart? Does one contain more caffeine than the other? Is matcha really a healthier alternative to coffee, as some claim, or does the reverse hold true? We consulted a registered dietitian to compare the benefits and drawbacks of both drinks.

Matcha vs. Coffee: Comparing Caffeine Levels

“Both matcha and coffee have caffeine, a natural stimulant that can enhance alertness, concentration, and mood,” explains Jordan Hill, lead registered dietitian at Top Nutrition Coaching. “[Caffeine] blocks the neurotransmitter adenosine, which helps alleviate mental and physical fatigue, effort, and pain, making you feel more awake.”

Coffee generally contains more caffeine than matcha per serving.

Coffee remains the most caffeinated drink per serving: an 8-ounce cup of coffee usually contains at least 96 milligrams (mg) of caffeine, though the exact amount can vary depending on the bean type used, Hill notes.

Matcha, however, can have anywhere between 38 to 88 mg of caffeine, depending on the amount of matcha powder and the brewing time. A nutritional analysis of matcha tea shows it contains between 19 and 44 mg of caffeine per gram of powder. A typical serving of matcha uses 2 to 4 grams of powder (roughly 1/2 to 1 teaspoon), resulting in anywhere from 38 to 176 mg of caffeine.

The caffeine from each drink seems to affect people differently.

The effects of caffeine from both coffee and matcha can influence your energy levels in distinct ways. Coffee gives an immediate, satisfying boost to help you wake up, while matcha offers a more gradual rise. Many matcha drinkers feel alert but without the intense caffeine rush associated with coffee—matcha provides a smoother, more consistent energy flow. Some people also find that too much coffee leads to jitters, thanks to its higher caffeine content. In contrast, matcha drinkers might have the opposite experience—thanks to the presence of L-theanine, an amino acid that can reduce stress and promote relaxation in the body.

While many coffee drinkers may develop a dependency on the beverage, this doesn't appear to be as common for those who consume matcha.

However, both drinks can lead to similar side effects, especially for those sensitive to caffeine, warns Hill. These can include headaches or insomnia, as well as nervousness, irritability, and a rapid heartbeat.

Key Health Benefits of Matcha and Coffee

“Both matcha and coffee contain antioxidants, which help to reduce oxidative stress and inflammation,” Hill explains.

Coffee (and tea, though coffee even more so) contains disease-fighting plant compounds known as polyphenols, which help protect against various conditions related to the liver, heart, and brain,” says Hill. Studies have shown that regular, moderate coffee consumption (even decaf coffee!) is linked to a decreased risk of colorectal cancer, type 2 diabetes, and cardiovascular disease.

Research also indicates that matcha could enhance oral health by helping prevent periodontal and oral diseases, as green tea is antioxidant, antibacterial, antiviral, and anti-inflammatory. Matcha is packed with vital vitamins and minerals. “Matcha is made from tea leaves and contains small amounts of nutrients like vitamin C, E, K, potassium, calcium, and iron,” Hill explains. Green tea is also known for its ability to boost metabolism, regulate blood sugar, and break down fat for energy.

As noted earlier, matcha tea also contains L-theanine, an amino acid in tea that offers several benefits for stress, cognitive function, mental clarity, and mood. A 2017 review of research on caffeine, L-theanine, and other tea compounds concluded: "There is clear evidence that L-theanine and caffeine have beneficial effects on sustained attention, memory, and minimizing distractions. Additionally, L-theanine helps induce relaxation by reducing the arousal caused by caffeine."

Conclusion: It All Comes Down to Personal Preference and Preparation Style

Choosing between matcha and coffee for your caffeine boost depends entirely on your taste, how it makes you feel, and your preferred preparation method. Many coffee drinks are less nutritious because of added creams, syrups, and sweeteners. However, coffee itself—made from roasted beans brewed in hot water—is packed with polyphenols, provides a cognitive boost for focus, and can even be somewhat hydrating. Coffee with milk (either dairy or plant-based) and little to no sweetener is a healthier choice—just be mindful not to drink it too late in the day to avoid disturbing your sleep schedule.

If coffee gives you too much of a caffeine jolt or leads to an afternoon energy slump, but you're still in need of a mild caffeine boost that lasts longer, matcha is a great alternative. As a strong variety of green tea, it’s packed with beneficial antioxidant and anti-inflammatory plant compounds—from vitamin C to amino acids to quercetin and rutin—and offers a steadier mental and energy lift. It also tastes delightful when frothed with hot milk (dairy or plant-based) and a little sweetener to soften its more vegetal flavor.