Japan primarily cultivates the Camellia sinensis plant, which yields matcha, a finely ground green tea.
Matcha is rich in antioxidants due to its cultivation method, which helps protect the body from cell damage that can contribute to diseases.
Matcha often has a greater caffeine concentration compared to other types of green tea.
This article examines the caffeine content of matcha and provides instructions on how to prepare it.
What is caffeine?
Tea, coffee, and chocolate all contain caffeine, a natural stimulant. Caffeine’s stimulant effects activate the central nervous system, resulting in increased energy and alertness.
Many individuals consume caffeinated beverages such as matcha to enhance energy levels and concentration.
Consistent consumption of caffeine may decrease the likelihood of developing certain ailments, including stroke, heart disease, and certain types of cancer. Excessive caffeine use might also be detrimental.
Experts generally advise that individuals should limit their daily caffeine intake to no more than 400 mg to prevent potential health risks; however, there is no official standard advice.
The bearable and useful amount of caffeine varies depending on the individual. Remember this while adding matcha to your diet.
Does Matcha Have Caffeine?
The caffeine levels in matcha might fluctuate depending on the variety of leaves, quantity of powder used, and brewing duration.
Matcha typically contains 19–44 mg of caffeine per gram. A standard serving of matcha ranges from 2 to 4 grams (1/2 to 1 teaspoon), containing around 38 to 176 mg of caffeine.
Coffee beans contain 10–12 mg of caffeine per gram. An 8-ounce (240 mL) cup with 10 grams of coffee contains around 100 mg of caffeine.
The caffeine amount in a serving of matcha tea might vary depending on its concentration, perhaps being lower or higher than that of a serving of coffee.
Caffeine in matcha vs. regular green tea
Matcha has a higher caffeine content compared to regular green tea.
One cup of green tea (240 mL) typically contains approximately 30 mg of caffeine. When preparing a serving of matcha with 2–4 grams (1/2–1 teaspoon) of powder, the caffeine concentration can range from 38–176 mg.
Research indicates that the amount of caffeine in green tea can differ according to the kind, quality, and steeping duration.
A study discovered that the caffeine content in green tea varied from 10–23 mg per gram of tea leaves or 20–90 mg per cup.
Matcha has 19–44 mg of caffeine per gram, making it more caffeinated than the majority of standard green teas.
Is matcha safe to consume?
Matcha is usually safe for most individuals when ingested in moderate amounts. Matcha is produced by grinding green tea leaves and is packed with antioxidants, vitamins, and minerals, making it a nutritious drink option. Excessive use of matcha, like any meal or drink, can have adverse effects.
Some potential side effects of consuming too much matcha include:
- Caffeine Sensitivity: Matcha contains caffeine, which can cause jitteriness, anxiety, and sleep disturbances in some people, especially if consumed in large amounts.
- Stomach Upset: If people may experience stomach upset, nausea, or diarrhea if they consume large quantities of matcha, especially on an empty stomach.
- Allergic Reactions: While rare, some people may be allergic to components in matcha and may experience allergic reactions such as hives, itching, or swelling.
- Interactions with Medications: Matcha contains vitamin K, which can interact with certain medications, such as blood thinners. If you are taking medication, it’s best to consult with your healthcare provider before consuming matcha regularly.
- Lead Contamination: Some studies have found that matcha and other green teas may contain high levels of lead, which can be harmful if consumed in large amounts. It’s important to purchase high-quality matcha from reputable sources to reduce the risk of lead contamination.
How to prepare matcha?
To prepare a cup of matcha tea, you will require matcha powder, a mug or cup, hot water, and a bamboo matcha whisk (chasen) or a standard whisk. You may also consider using a fine-mesh sieve or tea strainer.
After acquiring your tools, proceed with the following steps:
- Measure out 2-4 grams (1/2-1 teaspoon) of matcha powder and sift it into a mug or cup using a tea strainer or tiny mesh sieve.
- Strain the matcha to avoid clumping. Place a tiny quantity of hot water over the powder.
- Stir the powder into the water until it forms froth on the surface. Pour in the remaining hot water.
The bottom line
Matcha tea is a green tea variety that includes caffeine. It has a higher caffeine content compared to typical green teas and may even surpass coffee in caffeine levels, depending on the quantity of powder used. Matcha’s caffeine content might vary based on its variety, freshness, and brewing duration.
Matcha tea can be consumed to increase caffeine levels. You may easily prepare it at home or get it at select coffee shops and cafés.
