In Jordan, coffee is more than a drink. It is the small cup of Arabic coffee offered to a guest, the morning Turkish coffee with cardamom and the takeaway flat white on the way to the office. Matcha is the newcomer, bright green and increasingly common in Amman's cafes. Each delivers caffeine, yet people describe them differently.
Caffeine compared
Exact amounts depend on the beans or leaves, how much you use and how it is prepared. The European Food Safety Authority gives these typical figures:
- A 200 ml cup of filter coffee: about 90 mg
- A 60 ml espresso: about 80 mg
- A 220 ml cup of black tea: about 50 mg
- A 250 ml can of energy drink: about 80 mg
EFSA does not list matcha. Because it is made from whole ground tea leaves, a serving generally sits between a cup of tea and a cup of coffee, but strength varies widely between grades and recipes. A large café drink may contain two or more shots, and matcha lattes can contain plenty of sugar.
What L-theanine adds
Tea leaves, including those used for matcha, contain an amino acid called L-theanine, which coffee does not offer in any meaningful amount. Because matcha is made from whole ground leaves, you consume more of what the leaf contains. A systematic review and meta-analysis published in Proceedings of the Nutrition Society in 2024 examined randomised trials of tea, L-theanine and L-theanine with caffeine in healthy people. It found that the combination modestly improved accuracy on attention tasks in the second hour after intake, and concluded that theanine plus caffeine possibly improves attention and mood. The authors cautioned that many trials used doses unlike a normal cup of tea, that few studies could be pooled and that several results were too uncertain to be sure of. So the smoother-focus story has some support, but it is a small effect measured in the laboratory.
How each one feels
Many people say coffee hits faster and harder, while matcha feels smoother. That is a personal report, not a measured fact. How you respond depends on your sensitivity to caffeine, your sleep and whether you have eaten. On an empty stomach, either one can leave you jittery or nauseous.
Limits and cautions
EFSA concluded that up to 400 mg of caffeine a day from all sources raises no safety concern for healthy adults, that single doses of up to 200 mg are also of no concern, and that pregnant women should keep to 200 mg a day. It adds up across coffee, tea, energy drinks and some medicines.
- Reduce caffeine if you get palpitations, anxiety, reflux or poor sleep
- Avoid it late in the day, since caffeine stays in the body for hours
- The US National Center for Complementary and Integrative Health reports that liver injury, although uncommon, has been linked to green tea products, mainly concentrated extracts in tablets or capsules, so follow directions carefully and ask a pharmacist before using those
- NCCIH also notes that green tea can interact with some medicines, including certain blood pressure and cholesterol drugs
Check with your doctor if you have a heart condition, high blood pressure, or an anxiety disorder, or take medication that interacts with caffeine.
So which should you choose?
Choose the one you enjoy and that sits well with your stomach and your sleep. NCCIH is candid that definite conclusions cannot yet be reached about green tea for most purposes, and no drink makes up for a short night. If you feel exhausted all the time, see a doctor instead of adding another cup.
Sources
- Caffeine · European Food Safety Authority (EFSA)
- The 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 randomised controlled trials · Proceedings of the Nutrition Society
- Green Tea: Usefulness and Safety · National Center for Complementary and Integrative Health (NCCIH), NIH
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.