coffee and matcha are two popular caffeinated beverages.
matcha is a powdered Japanese green tea that is growing in popularity worldwide, and coffee is already one of the most commonly drunk beverages in the world (1, 2).
you may have heard of the health benefits of matcha and wondered how they compare to the proven benefits of coffee.
this article compares the two and analyzes their main differences, advantages, and disadvantages.
Nutritional comparison
coffee and matcha are prepared without adding ingredients such as milk, sugar, cream, or flavored syrups, and contain very few calories.
a standard cup of matcha is prepared by mixing 1 teaspoon (about 2 grams) of matcha powder with 2 ounces (60 ml) of hot water, while coffee is usually brewed with hot water.
this is a nutritional comparison between standard servings of each beverage — an 8-ounce (240 ml) cup of brewed coffee and a 2-ounce (60 ml) cup of matcha (3, 4):
| coffee | matcha | |
| calorie | 2 | 5 |
| carbohydrates | 0 g | 1 g |
| sugar | 0 g | 0 g |
| fibre | 0 g | 0 g |
| protein | 0.3 g | 1 g |
| fat | 0.5 g | 0 g |
in addition, each 8-ounce (240 ml) cup of coffee contains about 96 mg of caffeine, while matcha contains 19-44 mg of caffeine per gram – equivalent to 38-88 mg (3, 5) per 2 ounces (60 ml) of coffee if prepared in the standard way.
the caffeine content of matcha varies widely and is related to the amount of powder used, the type and freshness of the leaves used to make the powder, the water temperature, and brewing time (5).
both drinks have a bitter taste. the taste of matcha is described as grassy or earthy, while coffee is known for its roasted, sometimes nutty, chocolate flavors and aromas.
summary: both coffee and matcha contain the least amount of calories and bitterness. while they are all caffeinated beverages, each serving contains more caffeine than matcha.
Shared benefits
both coffee and matcha are known for their many health-promoting effects. in fact, these two drinks have many benefits.
Can help you lose weight
the caffeine in matcha and coffee can help you lose weight by activating brown adipose tissue — or brown fat — and increasing energy expenditure and fat oxidation. （6）
brown fat is said to prevent fat buildup in the body because of its ability to generate calories and metabolize nutrients such as glucose and fat (7, 8).
in fact, some studies have shown that caffeine can increase your metabolic rate by up to 13% in about 3 hours, and some of these studies were earlier. （9, 10, 11, 12）
In addition to caffeine, coffee also contains chlorogenic acid (CGA), and matcha tea is rich in epigallocatechin gallate (EGCG). The potential of CGA and EGCG to contribute to weight loss has been studied. （6）。
Animal studies have shown that CGA may affect hormones associated with obesity and may help reduce weight, fat accumulation, triglyceride, and cholesterol levels. （13, 14）
Similarly, animal studies of EGCG have shown that this compound promotes weight loss by inhibiting the formation of fat and activating its breakdown. （15）。
Rich in anti-cancer antioxidants
antioxidants are beneficial compounds that can mitigate the harmful effects of oxidative stress in the body, which can otherwise lead to the occurrence and development of various diseases, including cancer. (16）。
Polyphenols are a group of powerful antioxidants found in fruits, vegetables, coffee, and tea. EGCG and CGA are the main components of green tea and coffee polyphenols respectively (17).
EGCG can prevent tumors from growing and spreading, limiting the formation of certain tumor-nourishing blood vessels, and promoting the death of cancer cells. (18, 19）
Similarly, CGA can prevent oral, esophageal, gastric, colorectal, and liver cancers by inhibiting tumor growth. (20, 21）
In addition, matcha tea is rich in rutin, vitamin C, and chlorophyll, giving it its characteristic green color, while coffee contains caffeoyl and caffeine, all of which have antioxidant properties. (5, 22, 23, 24）。
May protect heart health
the various compounds found in matcha and coffee may help reduce multiple heart disease risk factors (25).
first, their polyphenol content can reduce platelet aggregation, which helps prevent clogged arteries and reduces the risk of a heart attack. (26, 27）。
polyphenols also promote vascular relaxation and help lower high blood pressure (28).
In addition, EGCG in green tea can lower blood pressure by preventing the intestines from absorbing fat, and lowering total cholesterol and LDL (bad) cholesterol and triglyceride levels. (29, 30, 31, 32, 33）
however, keep in mind that while coffee is rich in heart-healthy polyphenols, cafes, and Caffe tools in unfiltered coffee may increase total cholesterol and ldl (bad) cholesterol and triglyceride levels. (25, 34, 35）。
Other shared benefits
drinking a cup of coffee or matcha may have some additional benefits:
- Enhances mood and brain function. Caffeine in both beverages, along with L-theanine and EGCG from matcha, can improve mood, concentration, memory, and reaction time (36, 37, 38, 39, 40).
- improves liver health. drinking green tea and coffee has been linked to a lower risk of fatty liver, cirrhosis,s, and fibrosis. (41, 42, 43）。
summary: coffee and matcha share multiple health benefits. it's worth noting that they can help you lose weight and reduce your risk of heart disease and cancer.
The main difference
both drinks can give you an energy boost, although they work differently.
coffee is known for providing instant energy stimulation that can reduce drowsiness and fatigue. this happens because your body rapidly absorbs up to 99% caffeine, which means that the compound may reach peak blood levels within 15 minutes of ingestion (44).
once absorbed, caffeine can cross your brain barrier and block adenosine receptors — a compound that promotes sleep —that can help you stay awake. (44, 45）。
similarly, matcha contains caffeine. however, this drink may increase your energy more slowly than coffee.
Matcha also contains L-Theanine, an amino acid found in the green tea plant that reduces stress by increasing α waves in the brain. Like caffeine, L-theanine crosses your brain barrier and may reach peak concentration levels within 30 minutes (46).
When combined with caffeine, L-theanine can reduce fatigue while increasing alertness (47, 48).
summary: both coffee and matcha can increase your energy levels. coffee usually gives you an instant boost, while matcha may provide a slightly slower boost.
ِDvantages and disadvantages
whether you prefer coffee or matcha, be aware of the pros and cons of both.
ِDvantages of matcha
in addition to the benefits mentioned earlier, some of the advantages of matcha include:
- Promotes relaxation. As mentioned earlier, by increasing α waves in the brain, L-theanine can relax the brain without causing a feeling of drowsiness (49, 50).
- promotes oral health. in contrast to coffee, matcha can improve oral health, which is closely related to your overall health (51, 52, 53).
- easy to make. all you need to do to prepare a cup of matcha is to add hot water to the matcha powder and mix it. no special equipment is required.
Disadvantages of matcha
here are some of the potential drawbacks of matcha:
- more expensive. although prices vary by quality, matcha is often more expensive than coffee.
- Risk of hepatotoxicity. Consuming high doses of EGCG and other matcha polyphenols may cause liver damage, although more research is needed. (54, 55, 56）。
- contamination risk. since matcha is made from crushed green tea leaves, there is a risk of eating leaves contaminated with heavy metals such as lead and arsenic. (57, 58）。
The advantages of coffee
coffee may also have some additional advantages:
- wouldn't be that expensive. again, it depends on its quality, but overall, coffee is cheaper than matcha.
- may reduce the risk of developing type 2 diabetes. both caffeinated and decaffeinated coffee improve markers of type 2 diabetes, with a 12% reduction in incidence for every 2 cups drunk per day. (59, 60, 61）。
- high availability. wherever you go, you can easily find a coffee shop. alternatively, you can buy a cup of coffee at a restaurant, or supermarket, or even ba a ready-to-drink alternative.
The downside of coffee
like matcha, coffee has its drawbacks:
- dependencies may arise. caffeine is a drug that stimulates the central nervous system. drinking too much coffee can lead to caffeine use disorders or dependence (62, 63).
- unwanted side effects. some people experience unpleasant reactions such as insomnia, nervousness, increased heart rate, headaches, and anxiety when drinking or quitting coffee (64, 65).
summary: coffee and matcha have their own advantages and disadvantages that you may want to consider before choosing one.
Conclusion:
coffee and matcha are two popular caffeinated beverages.
they are all rich in antioxidants and even have some health benefits. for example, they can both reduce your risk of heart disease and cancer while also promoting weight loss and increasing energy levels.
they also have their own advantages and disadvantages, which you should consider before choosing one of them.