Matcha vs. Coffee: Which Is Better for You?

October 17, 2025By Nona Woman

Both matcha and coffee are beloved morning rituals — energizing, comforting, and packed with antioxidants. But when it comes to long-term health, which one is better for you? The answer depends on your body, your goals, and how each beverage affects your energy, focus, and overall wellness.

1. Caffeine: Smooth Energy vs. Quick Spike

Both matcha and coffee contain caffeine, but their effects on your body differ significantly.
A standard cup of coffee (about 240 mL) contains 95–120 mg of caffeine, while a serving of matcha (1 teaspoon or 2 grams) provides 60–70 mg.

Coffee delivers a quick caffeine spike, giving an immediate energy boost — but it can also lead to jitters, anxiety, and energy crashes once the caffeine wears off.
Matcha, on the other hand, contains L-theanine, an amino acid that promotes calm alertness. L-theanine slows caffeine absorption, leading to a more stable, sustained energy release without the “coffee crash."

In short:
☕ Coffee = sharp boost, possible crash.
🍵 Matcha = steady energy, calmer focus.

2. Antioxidants and Health Benefits

Matcha is exceptionally rich in catechins, especially epigallocatechin gallate (EGCG) — a powerful antioxidant linked to improved heart health, metabolism, and protection against cellular damage. Because matcha is made from whole powdered tea leaves (rather than steeped), you consume the entire leaf and its full nutrient content.

Coffee also has antioxidant benefits, mainly from chlorogenic acids (CGAs), which have been associated with reduced inflammation, improved insulin sensitivity, and a lower risk of type 2 diabetes (van Dam & Hu, 2005). Regular coffee drinkers have also been found to have a reduced risk of cardiovascular disease and certain cancers.

Both drinks provide valuable antioxidants — but matcha tends to have a higher antioxidant density per gram, giving it an edge in terms of nutrient concentration.

3. Effects on Stress, Mood, and Focus

If you’re prone to anxiety or caffeine sensitivity, matcha may be the gentler choice. L-theanine has been shown to increase alpha brain waves, which promote relaxation without drowsiness. This makes matcha popular for people who want focus and calm — perfect for work or meditation.

Coffee can enhance mood and alertness, but excessive intake can raise cortisol (stress hormone) levels and disrupt sleep. Moderation — about 1–3 cups per day — is key to balancing the benefits and avoiding overstimulation.

4. The Verdict

Both matcha and coffee offer significant health benefits when consumed mindfully.

Choose matcha if you want steady energy, lower anxiety, and extra antioxidants.
Choose coffee if you prefer a stronger boost and the familiar ritual.

Ultimately, the “better” drink depends on your individual caffeine tolerance and wellness goals. For many, alternating between the two — coffee for mornings, matcha for afternoons — provides the best of both worlds.

📚 References:

Lovallo, W. R., Whitsett, T. L., al’Absi, M., Sung, B. H., Vincent, A. S., & Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734–739.
Lopez-Garcia, E., van Dam, R. M., Li, T. Y., Rodriguez-Artalejo, F., & Hu, F. B. (2006). The relationship of coffee consumption with mortality. Annals of Internal Medicine, 154(8), 554–562.
Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(S1), 167–168.
United States Department of Agriculture (USDA). (2021). FoodData Central: Coffee, brewed and Matcha tea powder.
van Dam, R. M., & Hu, F. B. (2005). Coffee consumption and risk of type 2 diabetes: A systematic review. JAMA, 294(1), 97–104.
Weiss, D. J., & Anderton, C. R. (2003). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of Chromatography A, 1011(1–2), 173–180.
Yokogoshi, H., Kobayashi, M., Mochizuki, M., & Terashima, T. (1998). Effect of L-theanine on brain monoamines and striatal dopamine release in conscious rats. Neurochemical Research, 23(5), 667–673.