Caffeine in drinks
How much caffeine is in Matcha?
Data checked against the source on 2026-10-03 by Oleksii Y.
One 2.7-gram serving (the amount used in a 2024 trial) of Matcha has 47.9–94.5 mg of caffeine, according to Plant Foods for Human Nutrition.
How Matcha compares
- One 2.7-gram serving (the amount used in a 2024 trial) has as much caffeine as about three quarters of a cup of brewed coffee, which has 94.8 mg per 8 fl oz cup.
- Of the 18 other teas in our tea chart, 1 has more caffeine per serving and 17 have less.
How much will be left at bedtime?
1 × 2.7-gram serving (the amount used in a 2024 trial) of Matcha (middle of the range)
Left at 11:00 PM (8 h later), average metabolism
≈ 23 mg
Range 11–36 mg (fast to slow metabolism)
To be at 50 mg or less by bedtime, have 71 mg by 7:43 PM (average) or 6:12 PM (slow metabolism).
What sleep studies found near this dose
- Gardiner et al. 2025 (randomized trial): In 23 healthy young men, 100 mg taken 12, 8 or 4 hours before bed had no significant effect on measured or self-rated sleep.
- Gardiner et al. 2023 (meta-analysis): To avoid losing sleep time, the authors suggest a coffee (107 mg per 250 ml) at least 8.8 hours before bed.
Estimate from a simple model: half-life of 3, 5 or 8 hours, 50 mg bedtime target. How we calculate
Caffeine by size
| Serving | Caffeine |
|---|---|
| 2.7-gram serving (the amount used in a 2024 trial) | 47.9–94.5 mg |
| 1 gram of powder | 17.7–35 mg |
How long does Matcha stay in your system?
Our model halves caffeine every 5 hours for average metabolism, and every 3 or 8 hours for fast or slow metabolism. From one 2.7-gram serving (the amount used in a 2024 trial) of Matcha (71 mg), about 36 mg is still in your body 5 hours later and about 18 mg after 10 hours. If you clear caffeine slowly (an 8-hour half-life), about 30 mg is left after 10 hours.
Estimated caffeine left at 11:00 PM from one 2.7-gram serving (the amount used in a 2024 trial) (71 mg), using a half-life of 5 hours for average metabolism and 3 to 8 hours for the range. How we calculate
| Had at | Left at bedtime (average) | Range |
|---|---|---|
| 8:00 AM (15 h before bed) | ≈ 9 mg | 2–19 mg |
| 12:00 PM (11 h before bed) | ≈ 15 mg | 6–27 mg |
| 3:00 PM (8 h before bed) | ≈ 23 mg | 11–36 mg |
| 6:00 PM (5 h before bed) | ≈ 36 mg | 22–46 mg |
How many fit in a day?
Reference amounts are for caffeine from all sources combined. Counted at the upper end of the stated amount, one serving at a time:
- Up to 400 mg a day for most healthy adults (FDA, EFSA): about 4 servings.
- Up to 200 mg at one time for healthy adults (EFSA): about 2 servings in one go.
- Up to 200 mg a day in pregnancy (EFSA, NHS): about 2 servings.
These are reference amounts for groups of people, not a personal limit. Some people feel jittery or sleep worse on much less. See the cutoff calculator for timing.
Good to know
In a 2024 trial, a daily 2.7 g serving of one matcha product contained 71.5 mg of caffeine.
How the serving amount was worked out: A 2023 lab analysis of 10 matcha powders sold in the US measured 17.74 to 35.01 mg of caffeine per gram (ceremonial grades averaged 31.45 mg/g, culinary grades 26.29 mg/g). 2.7 g × 17.74 to 35.01 = 47.9 to 94.5 mg. How much powder you use sets the dose.
Common questions
How much caffeine is in Matcha?
Plant Foods for Human Nutrition gives 47.9–94.5 mg of caffeine per 2.7-gram serving (the amount used in a 2024 trial). Other sizes are in the table on this page.
How many Matcha servings can I have in a day?
The FDA and EFSA cite up to 400 mg of caffeine a day, from all sources combined, for most healthy adults. At 47.9–94.5 mg per 2.7-gram serving (the amount used in a 2024 trial), that is about 4 servings if Matcha is your only source. In pregnancy the reference is 200 mg a day.
How late can I drink Matcha?
With an 11:00 PM bedtime, our model suggests having one serving by about 7:43 PM for average metabolism, or 6:12 PM if you clear caffeine slowly. This is an estimate, not a rule.
How long does Matcha stay in your system?
Of the 71 mg in one 2.7-gram serving (the amount used in a 2024 trial), roughly 36 mg remains after 5 hours and 18 mg after 10 hours with our average 5-hour half-life. From fast to slow metabolism, 10 hours later it is between 7 and 30 mg.
Where the number comes from
- Catechin Composition, Phenolic Content, and Antioxidant Properties of Commercially-Available Bagged, Gunpowder, and Matcha Green Teas. Plant Foods for Human Nutrition. Meyer et al. 2023, PMC10665233, Table 2, caffeine column, culinary and ceremonial matcha rows (10 products): 17.74 to 35.01 mg/g. Accessed 2026-10-03. Source ↗
- Matcha Does Not Affect Electroencephalography during Sleep but May Enhance Mental Well-Being: A Randomized Placebo-Controlled Clinical Trial. Nutrients. PMID 39275223, abstract: "2.7 g of matcha daily (containing 50.3 mg theanine, 301.4 mg catechins, and 71.5 mg caffeine)" Accessed 2026-10-02. Source ↗
Recipes and labels change. If a number here no longer matches the label, the label wins.
General information, not medical advice
If you feel unwell after caffeine — for example chest pain, a fast or irregular heartbeat that does not settle, fainting, confusion or trouble breathing — get urgent medical help. If you are pregnant or breastfeeding, under 18, take medication, or have a heart, liver or anxiety condition, high blood pressure or a sleep disorder, ask a doctor or pharmacist what amount is right for you.
Sources
- U.S. Food and Drug Administration (2024). Spilling the Beans: How Much Caffeine is Too Much? FDA Consumer Updates. fda.gov ↗
- European Food Safety Authority. Caffeine | EFSA. EFSA topic page (summary of the 2015 Scientific Opinion on the safety of caffeine). efsa.europa.eu ↗
- NHS. Foods to avoid in pregnancy. NHS. nhs.uk ↗
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