Green Tea vs Coffee: Caffeine Content Compared
A 240 ml serving of matcha contains 70 mg of caffeine.
- Matcha (240 ml): 70 mg; steeped green tea (240 ml): 28 mg.
- Drip coffee (240 ml): 96 mg200 mg
- Single espresso (30 ml): 63 mg130 mg
- FDA guidance for healthy adults: limit ~400 mg/day; pregnancy ~200 mg/day (per health authorities).
- Single espresso (30 ml): 63 mg130 mg
Caffeine basics: how matcha and coffee differ
Matcha is powdered green tea made from whole ground leaves; the powder means you ingest the leaf, not just an infusion, so a 240 ml serving of matcha (1 tsp prepared) delivers 70 mg of caffeine. By contrast, a standard 240 ml cup of brewed drip coffee contains 96 mg. Steeped green tea (240 ml) is much lower at 28 mg.
Average caffeine content in green tea and matcha
Standard brewed green tea (240 ml) in the dataset is 28 mg (11.7 mg/100 ml). White and oolong are lower or similar: white tea 16 mg/240 ml, oolong 37 mg/240 ml. Matcha (1 tsp, prepared to 240 ml) is listed at 70 mg because the leaf material is consumed whole, concentrating caffeine and L-theanine together.
Average caffeine content in coffee (by common servings)
Coffee caffeine ranges widely by method and size. Representative values from the dataset:
| Drink (serving) | Volume | Caffeine (mg) |
|---|---|---|
| Single espresso | 30 ml | 63 mg |
| Drip coffee | 240 ml | 96 mg |
| Pour over | 240 ml | 145 mg |
| Cold brew | 240 ml | 200 mg |
| Latte (240 ml) | 240 ml | 68 mg |
| Flat white | 160 ml | 130 mg |
| Decaf coffee | 240 ml | 3 mg |
Why numbers vary: brewing, form, and portion
Major drivers of caffeine per cup:
- Method: cold brew concentrates caffeine (200 mg/240 ml) while instant coffee is lower (62 mg/240 ml).
- Leaf vs infusion: matcha powder provides more caffeine per cup than steeped green tea because you consume the leaf.
- Grind and contact time: pour over in the dataset is 145 mg/240 ml while French press is 107 mg/240 ml — grind, water temperature and extraction time change yield.
Caffeine decay: how much remains after hours
Population-average half-life for caffeine is about 5.7 hours, so caffeine roughly halves every ~5.7 hours. Common approximations: after 3 h ≈ 69% remains, after 6 h ≈ 48%, after 9 h ≈ 33%, after 12 h ≈ 23%.
| Starting dose (mg) | 0 h | 3 h (~69%) | 6 h (~48%) | 9 h (~33%) | 12 h (~23%) |
|---|---|---|---|---|---|
| Matcha (70 mg) | 70 mg | ~48 mg | ~34 mg | ~23 mg | ~16 mg |
| Drip coffee (96 mg) | 96 mg | ~66 mg | ~46 mg | ~32 mg | ~22 mg |
| Cold brew (200 mg) | 200 mg | ~138 mg | ~96 mg | ~66 mg | ~46 mg |
Use these decay figures to plan timing: a 200 mg cold brew consumed at 6 PM still leaves ~96 mg at midnight by this average model. Individual metabolism varies (see factors below).
Health considerations and safe limits
Authoritative guidance: the U.S. Food and Drug Administration advises up to ~400 mg/day of caffeine for healthy adults; many authorities (including EFSA and obstetric guidance summarized by Mayo Clinic) recommend limiting caffeine to about 200 mg/day during pregnancy. The American Academy of Pediatrics discourages caffeine for adolescents.
Symptoms of excess include jitteriness, heart palpitations, disrupted sleep, and digestive upset. Severe toxicity is rare but can occur with very high doses (caffeine pills or concentrated pre-workouts). For personalized advice consult a clinician.
Practical guidance: choosing between matcha and coffee
If you want a smaller, steadier lift with L-theanine benefits, a 240 ml matcha at 70 mg may fit. For a stronger stimulant effect, a 240 ml drip coffee at 96 mg or cold brew at 200 mg is typical. Espresso shots (63 mg/30 ml) are compact ways to control dose.
Tracking doses and timing
Track beverages by exact serving to manage daily totals and sleep timing — for example, two 240 ml coffees (2 × 96 mg = 192 mg) plus a matcha (70 mg) equals 262 mg. CoffeeLog and similar trackers make logging servings, sizes, and time easy so you can see total mg and residual caffeine going into bedtime.
Summary
Matcha (70 mg/240 ml) sits between steeped green tea (28 mg) and brewed coffee (96–200+ mg) in caffeine content. Brewing method, portion, and whether you consume leaf versus infusion determine where a drink falls. Use the half-life approximations above and daily limits (FDA ~400 mg; pregnancy ~200 mg) to plan intake and protect sleep.
This page is informational, not medical advice. Consult a healthcare professional for personalized recommendations.
Frequently asked questions
Is matcha stronger than brewed green tea or coffee?
Matcha (240 ml) in the dataset is 70 mg — stronger than steeped green tea (28 mg/240 ml) but generally weaker than many coffees (drip coffee 96 mg/240 ml, cold brew 200 mg/240 ml).
How long does caffeine from matcha or coffee stay in my system?
Using the population-average half-life of 5.7 hours, about 69% remains at 3 h, 48% at 6 h, 33% at 9 h and 23% at 12 h; individual variation can be large.
Can I drink matcha or coffee during pregnancy?
Health authorities suggest limiting caffeine to about 200 mg/day during pregnancy; check with your clinician. The FDA pregnancy guidance echoes similar conservative limits.
Which has less caffeine: green tea or coffee?
Steeped green tea (240 ml) is lower at 28 mg compared with typical brewed coffee (96 mg/240 ml). Matcha is an exception among teas at 70 mg/240 ml.
Will a late afternoon coffee affect my sleep?
Yes — using the decay table, a 96 mg cup at 6 PM leaves roughly 46 mg after 6 hours (midnight), which can impair sleep for sensitive people. Stop caffeine earlier if you have sleep issues.
How can I track my caffeine to stay under limits?
Log exact servings and sizes (for example, 240 ml drip coffee = 96 mg) and total daily mg. Apps like CoffeeLog automate logging, time-stamping, and summing caffeine by day.