Matcha vs. Coffee: Which One Is Better

When I tested my ‘bad’ cholesterol levels, they were within the normal range — but not optimal. This led me down a rabbit hole of factors to monitor if your goal is to lower them. Whenever I shared this goal with others, coffee came up so frequently I started to wonder, should I change my coffee habits?

Now, I can say no to whole-fat milk and butter — but caffeine? There was no way.

But I made some adjustments. When brunching out with my friends, I would go for matcha instead of my beloved latte, and at home, I started drinking more green tea. In the office, however, I just couldn’t resist getting coffee, and filtering it out seemed a bit too much of a hustle, especially since I drink a lot of it.

When compared to coffee, however, matcha seems to provide some advantages. But is matcha truly superior to coffee? And in what ways?

What is matcha?

Made from grounded green tea leaves, matcha originates from China but found its true spotlight in Japan, where it became as beloved as coffee is in American culture today.

While it is used in culinary and baking, matcha is best known as a vibrant green drink, usually prepared with hot water.

A matcha latte — made by blending matcha with milk — has become a modern favorite, offering a creamy, slightly sweet twist on the traditional preparation. Appearing more often in cafes, matcha latte stands as a competitor for coffee by offering similar energizing effects as the old-fashioned cup of joe.

Matcha vs. coffee: how do they compare?

Both drinks have rich histories and their own sets of health benefits — but they’re not created equal. If you’re trying to decide which one fits better into your lifestyle, it helps to break things down.

Less caffeinated but still energizing: matcha

Most coffee and matcha drinkers go for this beverage for one main reason: to keep the energy levels up.

“A typical matcha latte is made with 1 tsp of matcha powder, which contains about 70 mg of caffeine – similar to a shot of espresso (60 mg), but slightly less than a full 8 oz cup of brewed coffee (100 mg),” shared Ashley Berthoumieux, U.S.-based Registered Dietitian.

But the energizing effects of matcha tend to last longer than those of coffee. This, explains Berthoumieux, is due to L-theanine content.

“L-theanine is an amino acid found in green tea that promotes calm, focused energy by slowing caffeine absorption. As a result, matcha provides a smoother, longer-lasting boost than coffee, despite having less caffeine in an 8-oz cup,” she adds further.

Rich in antioxidants: both

While some matcha lovers highlight that this beverage is rich in antioxidants, both coffee and matcha share this characteristic.

For instance, Berthoumieux notes, coffee is abundant in compounds like chlorogenic acids. A recent systematic review showed that this antioxidant may support cardiometabolic health while also offering cognitive and mood-enhancing benefits.

“On the other hand, research has shown that matcha is high in EGCG, a catechin with strong anti-inflammatory and potential cancer-protective properties, along with L-theanine, which promotes relaxed concentration,” she adds.

May cause less jitteriness: matcha

As someone who deals with occasional anxiety, I am no stranger to that weird, uncomfortable energy boost that comes from coffee — instead of making me more focused, coffee sometimes (but not always) gives me inner restlessness.

Matcha does not seem to have this effect on me — and I am not the only one who experiences this.

L-theanine, which is abundant in matcha but not coffee, may be the reason why matcha is associated with a more balanced energy lift. As this amino acid is proposed to lower stress-related symptoms in healthy adults, L-theanine may help promote relaxation, reducing the chance of experiencing caffeine-induced jitteriness.

Does not negatively impact cholesterol levels: matcha

In the introduction, I mentioned the ‘bad’ cholesterol as the main reason why I sometimes order matcha instead of coffee.

Unfiltered coffee is high in cholesterol-raising compounds called diterpenes, particularly cafestol, which may contribute to increased LDL cholesterol.

This could be an issue even if you use a coffee machine at your workplace, as a new study suggests that coffee from brewing machines tends to have higher levels of cafestol than paper-filtered coffee. However, the research did not measure cholesterol levels in coffee drinkers, so it cannot confirm a direct link between machine coffee and cardiovascular risk.

But matcha, being totally free of cafestol, may be a better choice if you are trying to lower your cholesterol levels for other reasons as well. One meta-analysis suggests that green tea may lower ‘bad’ cholesterol levels in overweight or obese subjects, although more studies are needed to understand the effects, especially in more diverse populations.

Final thoughts

After dwelling on the coffee vs. matcha topic, matcha appeared as the superior choice — at least health-wise.

“While both beverages are beneficial, matcha may offer unique advantages due to its combination of EGCG and L-theanine, supporting both physical health and mental clarity,” highlights Berthoumieux.

But coffee, being more available and often enjoyed for its rich flavor and immediate energy boost, remains a favorite for many, including me.

However, I’ve learned to be more intentional about when and how I drink it. If I’ve already had two coffees and it’s not even lunchtime, matcha becomes my reset button — a way to still feel energized without tipping over into restlessness.