Does Matcha Contain Caffeine? Detailing Its Quantity and Impacts
Matcha, a vibrant green tea originating from Japan, is known for its unique taste and health benefits. But did you know that it also packs a caffeine punch?
Matcha is produced from the Camellia sinensis plant, just like regular green tea. However, the way it's made sets it apart. Unlike steeped teas, matcha involves consuming the entire powdered leaf. This means a typical serving of matcha can contain up to 136 mg of caffeine, making it stronger than a regular cup of coffee that contains about 95 mg of caffeine per 8 oz cup [1][3].
The caffeine content of matcha can vary, influenced by several factors.
Factors Affecting Matcha's Caffeine Content
- Whole leaf consumption: By consuming the entire leaf, you're ingesting more caffeine than with steeped teas where leaves are removed.
- Tea varietals/cultivars: Different cultivars have varying caffeine levels. Some matcha cultivars may have more caffeine than others by around 10 mg or so per serving [4].
- Harvest time: First harvest teas (early season) tend to have higher caffeine content compared to later harvests [4].
- Growing practices: Shade-grown teas like matcha contain more caffeine because shading encourages the plant to produce more caffeine [4].
- Processing: The way tea is processed can affect caffeine. For example, hojicha has very low caffeine (<8 mg per cup) partly because it's made from roasted leaves that naturally contain less caffeine, and roasting reduces caffeine further [5].
- Preparation methods: Steeping time, water temperature, and leaf size affect caffeine extraction—longer steep times and hotter water typically yield more caffeine [2].
The Role of L-Theanine
Despite its high caffeine content, matcha offers a unique experience due to the presence of an amino acid called L-theanine. This compound helps promote a calm alertness, reducing jitters and sudden crashes typically associated with coffee, despite matcha's similar or higher caffeine content [1][3]. This unique combination provides prolonged, balanced energy.
In comparison, a chai latte usually contains around 70 mg of caffeine per cup, primarily from black tea leaves [1]. Black tea contains between 14.3-34.8 milligrams of caffeine per gram, while matcha contains between 18.9-44.4 milligrams of caffeine per gram of tea [2].
Remember, while matcha offers a caffeine boost, it's essential to consume it mindfully. Overconsumption can lead to symptoms such as anxiety, fast heartbeat, nausea, headache, and difficulty sleeping. Caffeine overdose is rare but can cause severe symptoms like confusion, hallucinations, difficulty breathing, and convulsions, requiring emergency help [6][7].
So, whether you're a coffee lover or a tea connoisseur, matcha offers a unique caffeine experience, thanks to its combination of caffeine and L-theanine. Enjoy it mindfully and savor its vibrant green colour and unique, non-bitter taste.
[1] https://www.healthline.com/nutrition/matcha-tea-benefits [2] https://www.healthline.com/nutrition/caffeine-content-of-tea [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460029/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460029/ [5] https://www.healthline.com/nutrition/hojicha-tea-benefits [6] https://www.mayoclinic.org/drugs-supplements/caffeine/evidence/esm-20058087 [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135765/
- The health-and-wellness community has been discussing the predictive role of herbal supplements like L-Theanine, especially in boosting mental focus and reducing symptoms of depression.
- In a health-and-wellness lifestyle, cooking with healthy ingredients, such as matcha, is advocated for promoting fitness-and-exercise performance and overall nutrition.
- Aq, a company specializing in food-and-drink products, recently introduced a new line of matcha-infused snacks, aiming to capitalize on the growing interest in this vibrant, caffeine-rich tea.
- The science behind matcha's unique caffeine and L-Theanine content paints a picture of a beverage that offers sustained energy, making it an appealing choice for fitness enthusiasts and those committed to a nutritious lifestyle.
- Nutritionists suggest incorporating matcha into one's daily routine, balanced with other elements like fitness-and-exercise, healthy-cooking practices, and mental wellness efforts, to foster an overarching sense of well-being.
- Matcha, a popular ingredient in the health-and-wellness and food-and-drink sectors, serves not only as a stimulant but also embraces the concept of lifestyle enhancement through its unique taste, color, and health benefits.
