Coffee vs. Matcha: How to Know Which One Is Best for You

Coffee and matcha go back a few thousand years…

Coffee was first discovered by a goatherder named Kaldi in the 9th century when he began to notice his goats becoming extra-energetic after munching on the berries of a nearby tree (what we now know to be the coffee tree).

This chance encounter with energizing berries led to a global coffee phenomenon, with billions each day brewing coffee at home, frequenting a favorite coffee shop, or simply popping a pod into a fancy espresso maker.

Green tea, on the other hand, was stumbled upon in 2737 B.C. when tea leaves just so happened to blow into a pot of boiling water belonging to a Chinese Emporer (also known as “The Divine Healer”). He immediately found the brewed tea to be refreshing, and ultimately, healing. Fate, right?

These two world-renowned beverages have a piping hot history. One that spans across every continent, culture, and social class. But, what are the nutritional differences between the two?

Let’s find out…

Both matcha and coffee come steeping in health benefits.

Coffee is a cocktail of biologically active compounds—ranging from carbohydrates and lipids to vitamins and minerals to alkaloids and antioxidants. Aside from its energizing abilities, coffee is known for its potential to reduce the risk of type 2 diabetes, liver damage, and Alzheimer’s disease. In addition to this, it also improves endurance in long-duration physical activities (3).

Coffee may help protect against the following (4, 5):

• Cardiovascular disease
• Coronary heart disease
• Congestive heart failure
• Stroke
• Type 2 diabetes
• Depression
• Obesity

Matcha, on the contrary, is an ancient green elixir brimming with health-promoting compounds. With free radical-fighting antioxidants, stress-relieving L-theanine, and anti-cancer catechins like epigallocatechin-3-gallate (EGCG), you’re getting a flavorful cup of potential health benefits.

Matcha green tea may…

• Stabilize harmful free radicals (6)
• Support the kidney and liver (7, 8, 9)
• Support brain function (10)
• Maintain attention, reaction time, and memory (11)
• Promote relaxation and decrease stress (via a plant compound called L-theanine) (12)
• Stimulate energy, without the jitters (thanks to caffeine paired with L-theanine)
• Protect against certain types of cancer (including breast, prostate, skin, lung, and liver cancer) (13, 14, 15, 16, 17)
• Promote heart health by reducing levels of triglycerides and “bad” LDL cholesterol (18, 6)
• Promote healthy weight management (19, 20)

Coffee is the most popular psychoactive stimulant in the world (21). The amount of caffeine in an 8-ounce cup of coffee ranges between 30 and 175 milligrams, with the average caffeine content being about 95 milligrams per cup (3, 22).

Matcha, on the other hand, contains 64 milligrams of caffeine per 8-ounce cup (23). An average cup of matcha contains about 1 teaspoon (or 2 grams) of matcha powder.

A cup of coffee can come with a few drawbacks…

While most people tend to have a normal sensitivity towards caffeine (meaning, they can consume up to 400 milligrams of caffeine without experiencing any adverse effects), there are some who don’t tolerate it as well…

Just a few sips of coffee can result in anxiety, insomnia, headaches, and a racing heart. These symptoms typically arise with caffeine amounts that are less than 100 milligrams (24, 25, 26).

In addition to those who have caffeine sensitivity, women who are pregnant, trying to become pregnant, or breastfeeding should avoid caffeine as well, as coffee increases the risk for low birth weight or premature labor (3).

For those with caffeine sensitivity, matcha can be a great alternative. With just 64 milligrams of caffeine per cup (plus 40 milligrams of L-theanine, a calming amino acid), you’ll feel alert and energized—without the jitters (27, 12).