Coffee vs. Matcha: Which One Is Better For You?
Most of us are trying to optimize something. Our sleep score. Our protein intake. Our morning routine. But when it comes to your morning caffeine fix, old habits die hard. Coffee’s been the default for decades, but matcha’s quickly become a strong contender for a pick-me-up. When you put them head to head, does one actually make you sharper, more energized, and healthier?
Coffee vs. matcha
According to Tim Spector, MD, FRCP, FRSB, epidemiologist and co-founder of ZOE, coffee might have an edge simply because it’s been studied far more extensively than matcha.
Some highlights on the preventative front: Research shows that coffee intake is inversely associated with risk of cardiovascular disease, type 2 diabetes, and Parkinson’s disease; it’s also been linked to lower risk of certain cancers, including prostate cancer, in some studies. Want to get trim? On the getting fit front, one meta-analysis found that higher coffee intake may be modestly associated with reduced adiposity (body fat), particularly in men. It has mental benefits too. A new long-term study found that higher coffee intake was significantly associated with lower risk of dementia. The list goes on.
Per Dr. Spector, coffee offers a concentrated source of polyphenols (compounds with antioxidant and anti-inflammatory properties), a bit of fiber, and a solid dose of caffeine. “Together, they support heart health, metabolic health, and a more diverse gut microbiome,” he says. Much of coffee’s health-promoting potential comes from chlorogenic acids (coffee’s main polyphenols), which are thought to play a role in glucose regulation and metabolic health, thus helping to keep health issues like obesity and cardiovascular disease at bay.
But matcha has its merits, too. The only caveat is that we have less long-term human data supporting it. Still, the pulverized green tea shows potential to improve markers of cardiovascular and metabolic health, as well as decrease stress and enhance attention. According to Maddie Pasquariello, MS, RDN, a dietitian based in Brooklyn, matcha stands out thanks to its high content of EGCG, a polyphenol with antioxidant, anti-cancer, and antimicrobial properties, and L-theanine, an amino acid that may promote mental health and improve attention. L-theanine has been shown to increase alpha brain wave activity—the same pattern seen in relaxed focus and meditation—which helps explain why matcha’s caffeine hit tends to feel steadier and less jittery. “L-theanine smooths the stimulation into a calmer, more sustained focus that tends to be kinder to stress and sleep,” says Dr. Spector. It also helps blunt the cortisol spike from caffeine, with studies showing a milder cortisol increase in matcha at 20 percent compared to coffee’s 50 percent.
Speaking of caffeine, both drinks offer solid doses of the stimulant. Per Pasquariello, a cup of brewed coffee offers around 95 to 100 milligrams of caffeine. Matcha is trickier: One teaspoon (about two grams) can contain anywhere from 40 to 90 milligrams depending on quality and preparation. Some recipes may contain up to two teaspoons, meaning a strong matcha can rival a cup of coffee.
How quickly you consume each matters, too. Downing an espresso in 30 seconds hits your system very differently than sipping a matcha latte over an hour, leading to a slower caffeine absorption curve and a steadier effect. There’s also the question of what you add to the mix. “The overall health benefits of either drink can be blunted if you’re adding lots of sugar, syrup, or heavy cream to your drink,” says Pasquariello.
The bottom line
In short, there’s no clear winner between coffee and matcha. The best option for you ultimately depends on your goals and tolerance. “Coffee can be great if you enjoy a stronger lift in energy and it doesn’t interfere with your sleep or digestion,” says Federica Amati, PhD, MPH, RNutr, head nutritionist at ZOE. “Matcha can be a kinder choice if you’re sensitive to caffeine, feel jittery with coffee, or want a calmer, more focused type of energy.”
