What's better for you, matcha or chai?
matcha vs. chai ·

Matcha vs. Chai: Energy, Antioxidants, and Digestive Benefits Compared

by Elara Hadjipateras

If you’re deciding between a cup of matcha and a chai tea, you’re probably looking for more than just different flavor profiles - there’s energy, health benefits and digestive support to consider too. The good news? You really can’t go wrong with either. But they’re not exactly created equal when it comes to how they impact your body.

So let’s break down matcha vs. chai. How do they stack up when it comes to boosting energy, fighting inflammation, and supporting your gut? 

matcha vs chai

Energy: calm and steady vs. vibrant and bold

Let’s start with the thing we all want from our morning drink - a caffeine boost.

  • Matcha provides a calm, focused energy thanks to a unique combo of caffeine and L-theanine. You’ll feel alert without the jitters or crash. Think: smooth, steady productivity.

  • Chai, made with black tea, has a bit more of a traditional caffeine kick. Depending on the brew strength, it typically contains 30 - 50mg of caffeine, and while it’s a gentler source than coffee, it doesn’t have the same smoothing effect that the L-theanine in matcha offers. 

If you want sustained energy, better focus and a cognitive functioning boost, matcha wins. If you’re looking for a cozy pick me up with a little spice, chai’s your drink.

Antioxidants: matcha takes the crown

When it comes to antioxidant content, matcha is in a league of its own.

  • Matcha is loaded with EGCG (epigallocatechin gallate), a catechin with powerful anti-inflammatory and cellular protective properties. Matcha has up to 100x more EGCG than regular green tea.

  • Chai gets its antioxidants from both black tea and its spices (especially cinnamon, cardamom, and clove) but the levels are significantly lower than those found in matcha.

Antioxidants are your body’s natural defense system, fighting oxidative stress that contributes to aging, chronic inflammation, brain fog, cancer, gut issues and more! The more antioxidants you can get, the better and if antioxidants are your top priority, matcha is the clear winner.

Digestive benefits: chai’s spice cabinet comes in strong

Here’s where chai makes a comeback. Thanks to its blend of warming, digestive supportive spices, it’s been a staple in Ayurvedic medicine for centuries. 

  • Ginger and black pepper stimulate digestion and reduce bloating.

  • Cardamom and cinnamon help calm the gut and balance blood sugar.

  • Clove has antibacterial properties that support gut health.

Matcha doesn’t include digestive spices, but it still has digestive benefits:

  • It supports gut health by lowering inflammation and oxidative stress.

  • The polyphenols in matcha have been shown to promote the growth of healthy gut bacteria.

Which is healthier, chai tea or matcha?

For immediate digestive support, chai’s spices take the spotlight. But if you’re in it for long term gut health and inflammation support, go for matcha.

Matcha or Chai, which one is best for you?

Choosing to drink Matcha or Chai is up to you and is likely influenced by what you’re in the mood for and how you want your drink of choice to influence the rest of your day. 

Choose matcha if you:

  • Want calm, clear energy to power your day

  • Are focused on antioxidants, brain health, or reducing inflammation

  • Prefer something low-acid and gentle on the gut

  • Want a drink that’s as good hot as it is iced

Matcha or Chai, which one is best for you?

Choose chai if you:

  • Crave a warm, comforting cup with bold flavor

  • Are looking for a post meal drink that supports digestion

  • Love the spice forward taste

  • Want a sweet and cozy ritual to replace your second coffee

The bottom line

Matcha vs. chai isn’t really a battle, it’s a choice. Matcha shines with its steady energy, super antioxidants, and calm focus. Chai brings warming spice, lots of digestive support, and extra comfort in a cup. Hey, no one said you can’t love both - try combining Matcha and Chai for a rich, unique flavor profile with tons of benefits. 

Matcha + Chai recipes you’ll love:

Warm Coconut Spiced Matcha Chai Latte

Easy Chai Matcha Latte

Matcha Chai Boba Tea

Matcha Chai Latte with Matcha Cold Foam

Matcha Chai Sugar Cookies

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources: 

Hayat, K., Iqbal, H., Malik, U., Bilal, U., & Mushtaq, S. (2015). Tea and its consumption: benefits and risks. Critical reviews in food science and nutrition, 55(7), 939–954. https://doi.org/10.1080/10408398.2012.678949

Khan, N., & Mukhtar, H. (2013). Tea and health: studies in humans. Current pharmaceutical design, 19(34), 6141–6147. https://doi.org/10.2174/1381612811319340008

Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland), 26(1), 85. https://doi.org/10.3390/molecules26010085

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