Matcha vs coffee, caffeine, focus and sleep compared
Matcha against coffee, drink for drink. How much caffeine each has, what trials found for focus and sleep, and how to choose.
- Written by
- Rami S.
- Last updated
- Reading time
- 6 min read
Overview
Matcha powder has more caffeine per gram than coffee beans, but a usual 2 to 3 g serving gives roughly 40 to 130 mg, against about 100 mg in a mug of instant coffee. Matcha also contains theanine, and trials of theanine with caffeine found small gains in attention.
Key points
- Matcha powder holds about 19 to 44 mg of caffeine per gram, against 10 to 12 mg in coffee beans.
- A usual 2 to 3 g serving of matcha gives roughly 40 to 130 mg of caffeine, and a mug of instant coffee about 100 mg.
- Shade-grown matcha leaves are high in theanine, an amino acid from the tea plant.
- We found no trial comparing matcha with coffee head to head for focus.
- Caffeine affects sleep whichever drink it comes in, so a late matcha counts too.
A matcha latte against a mug of filter coffee. Which one has more caffeine? The honest answer is that it depends on the scoop.
Gram for gram, matcha powder holds more caffeine than coffee beans. But you use far less of it, so a usual bowl of matcha has about as much caffeine as a mug of instant coffee, or less [1][2][3].
Does matcha have more caffeine than coffee?
Per gram, yes. Matcha powder holds about 19 to 44 mg of caffeine per gram, against 10 to 12 mg per gram of coffee beans [1]. Per drink, usually not.
Matcha is usually made with 2 to 3 g of powder whisked into hot water [4]. That works out at roughly 40 to 130 mg of caffeine, depending on the powder. In one trial, 2.7 g of matcha powder held 71.5 mg [2].
| Drink | Caffeine |
|---|---|
| Matcha, 2.7 g used in a trial | 71.5 mg [2] |
| Matcha, 2 to 3 g of powder | Roughly 40 to 130 mg [1][4] |
| Mug of instant coffee | 100 mg, and filter coffee can contain more [3] |
| Mug of tea | 75 mg [3] |
A matcha latte has the same caffeine as the powder in it, because milk adds none. So a typical matcha sits somewhere between a mug of tea and a mug of instant. A heaped extra scoop can push it past a mug of instant.
Our caffeine calculator adds up a whole day of drinks.
What's the difference between matcha and coffee?
Matcha is green tea ground into a fine powder from leaves grown in the shade. The shade raises the leaves' level of theanine, an amino acid behind matcha's savoury, less bitter taste [1]. Because you whisk in the powder, you drink the whole leaf rather than an infusion.
Coffee is brewed from roasted beans. Theanine is the same compound sold as L-theanine, and our guide covers what it does on its own.
Is matcha better than coffee for focus?
Trials of matcha and its tea compounds found some gains in attention, though we found none that compared matcha with coffee head to head.
A 2025 review of trials in healthy people found that theanine taken with caffeine improved accuracy when switching between tasks in the second hour, compared with a placebo Moderate [5]. The effects on overall mood were small and uncertain. Two of the authors worked for tea companies.
In a small Dutch trial, 23 adults had 4 g of matcha as a drink or a snack bar. After an hour, they did slightly better on tests of basic attention and speed than after a placebo, with little change in memory or mood Early [6].
Matcha vs coffee for sleep
Caffeine is caffeine, whichever drink it comes in. A review of 24 studies worked out that a 107 mg coffee should be finished at least 8.8 hours before bed to avoid losing sleep [7].
In a Japanese trial, adults took 2.7 g of matcha a day for 4 weeks. Their sleep, measured overnight, didn't differ from a placebo group's [2]. The matcha was taken as capsules, not within 2 hours of bed, and the trial was run by a tea company.
So treat a late matcha like a smaller coffee. Our guide to how to fall asleep fast has more on caffeine and bedtime.
Where Nooroots fits
Nooroots Ashwagandha + Lion's Mane pairs KSM-66 ashwagandha root extract with lion's mane fruiting body extract in two caffeine-free capsules a day. It's made for calm focus and calm resilience on demanding days.
Because the capsules have no caffeine, they sit alongside whichever drink you choose without adding to your daily total.
Frequently asked questions
Is matcha stronger than coffee?
Matcha powder has more caffeine per gram than coffee beans, but a usual serving of 2 to 3 g gives roughly 40 to 130 mg, against about 100 mg in a mug of instant coffee, and filter coffee can contain more [1][3][4].
Is matcha healthier than coffee?
We found no trial that compared them directly. Matcha brings theanine and green tea catechins, and coffee brings its own plant compounds, so it comes down to taste, caffeine and how each one suits you [1].
How much caffeine is in a matcha latte?
The same as the matcha powder in it, because milk adds no caffeine. In one trial, 2.7 g of matcha held 71.5 mg [2].
Does matcha make you poop?
We found no study of matcha and bowel movements. Coffee has been studied. In 12 healthy adults, caffeinated coffee stirred up the bowel 60% more than water and 23% more than decaf [8].
Does matcha give you jitters like coffee?
We found no trial testing jitters directly. A review found theanine with caffeine helped attention more than a placebo, and matcha naturally contains both [1][5].
Can matcha affect sleep?
It contains caffeine, so yes, a late cup can. In one 4-week trial, 2.7 g of matcha a day didn't change sleep measured overnight [2].
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.
- Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K (2020). Health benefits and chemical composition of matcha green tea: a review. Molecules 26(1): 85. PMID 33375458
- Baba Y, Takihara T, Okamura N (2024). Matcha does not affect electroencephalography during sleep but may enhance mental well-being: a randomized placebo-controlled clinical trial. Nutrients 16(17): 2907. PMID 39275223
- NHS. Foods to avoid in pregnancy (caffeine). Page last reviewed 15 June 2026. Accessed 26 October 2026. nhs.uk
- Unno K, Kameoka Y, Nakamura Y (2026). Compositional diversity and functional interactions of bioactive compounds in Japanese green tea: focus on matcha, sencha, and gyokuro. Molecules 31(16): 2934. PMID 42654013
- Payne ER, Aceves-Martins M, Dubost J, Greyling A, de Roos B (2025). Effects of tea (Camellia sinensis) or its bioactive compounds L-theanine or L-theanine plus caffeine on cognition, sleep, and mood in healthy participants: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews 83(10): 1873–1891. PMID 40314930
- Dietz C, Dekker M, Piqueras-Fiszman B (2017). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Research International 99(Pt 1): 72–83. PMID 28784536
- Gardiner C, Weakley J, Burke LM et al. (2023). The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Medicine Reviews 69: 101764. PMID 36870101
- Rao SS, Welcher K, Zimmerman B, Stumbo P (1998). Is coffee a colonic stimulant? European Journal of Gastroenterology and Hepatology 10(2): 113–118. PMID 9581985
