If you rely on a little caffeine boost to get you through the day, you’re not alone. It’s estimated that 80% of the world’s population drinks at least one caffeinated beverage daily. Two of the most popular options lately seem to be cold brew coffee and matcha- but they couldn’t be more different.

Matcha is a type of powdered green tea, which is rooted in centuries of Japanese culture and tradition. It’s known for delivering a calm energy boost and supporting overall health and wellness. Cold brew, on the other hand, is a smooth, bold coffee that seems to have taken the world by storm. It’s higher in caffeine and has a mellower flavor than traditional drip coffee.

So, which one comes out on top when it comes to energy, healthy benefits, taste, and overall impact? Whether you’re looking to reduce anxiety, make it through your day energized, or simply make a more informed caffeine choice, this breakdown will help you decide.

What is Matcha?

Matcha is a type of green tea. It is made from tea leaves that have been shade-grown for the final few weeks before harvest and then ground into a very fine powder. Unlike regular green tea, where leaves are steeped and discarded, matcha powder is made from the entire tea leaf and then whisked directly into water. This means you consume the entire leaf and all its nutrients. Matcha is known for its vibrant green color, earthy, umami flavor, and extensive health benefits. It’s rich in antioxidants (particularly EGCG), and contains L-theanine, an amino acid that counteracts the adverse side effects of caffeine and promotes a calm, relaxed focus. Matcha provides a clean, steady energy that many people prefer, as it makes them feel less jittery and jangly compared to coffee.

What is cold brew?

Cold brew is a type of coffee that is made by steeping coarse-ground beans in cold or room-temperature water for about 12-24 hours. This gives you a smoother, more mellow-tasting coffee that’s lower in acidity and bitterness than traditionally brewed coffee. It’s mostly served over ice or with milk and is often sold in grocery stores as a ready-to-drink coffee. Since it has a milder flavor and less acidity, people often report it's easier on the tummy. Just like traditional coffee, it can be easily customized with sweeteners, milks, and flavors. Cold brew has a higher coffee-to-water ratio and is steeped longer, which gives it a higher caffeine content.

So how do these two compare? Let’s find out!

Caffeine content:

Both matcha and cold brew contain caffeine, but the way they make you feel is pretty different. On average, a serving of matcha contains about 45 mg of caffeine, while cold brew can range from 150-200 mg depending on the types of beans used and brew strength. The biggest difference, however, is that matcha contains L-theanine, which helps to balance out the caffeine. L-theanine also slows down caffeine absorption, giving you a calm and relaxed alertness without the crash many associate with coffee. Cold brew contains a higher dose of caffeine, delivering a faster, more intense jolt of energy. However, this can also lead to feeling jittery, crashing in the afternoon, or sleep disruption for caffeine-sensitive individuals.

Health Benefits:

Matcha: Matcha is known for its health benefits. It’s packed with antioxidants, especially EGCG. EGCG is well studied for its anti-inflammatory properties and may help protect against cellular damage. Some research suggests EGCG can help to reduce high blood pressure, reduce the risk of developing some cancers, and speed up metabolism. Thanks to its L-theanine content, matcha has been shown to help relieve stress and anxiety, improve sleep, cognition, and even memory.

Coffee, including brew, contains polyphenols that have been shown to support cardiovascular health, have anti-inflammatory effects, and may also improve cognitive function. Drinking coffee has also been associated with lower rates of type 2 diabetes and may also be beneficial for weight management. Some studies also suggest that drinking coffee daily can help increase longevity, protect against liver disease, and improve athletic performance.

Potential Downsides:

Matcha: The biggest concern with matcha is where it’s sourced from. Since you consume the entire tea leaf, there is a bigger concern of contaminants like lead, which can accumulate in the tea leaves. This is why it’s important to drink high-quality matcha from reputable regions like Uji, Japan. Good matcha can also be expensive, which may be prohibitive for some people.

Cold Brew: Cold brew coffee has a high caffeine content, which may be overstimulating for some. This can lead to sleep disruption, feelings of anxiety, increased heart rate, and digestive upset. There is also a concern of contaminants in coffee, including mold, pesticides, and harmful chemicals in the roasting process.

Taste:

Matcha green tea has a unique flavor- often described as being grassy, earthy, slightly sweet, and rich in umami. Bitter matcha is a sign that it’s a lower-quality product. Cold brew coffee is a bit sweeter and is less acidic than traditional coffee.

Cost:

Matcha may be more expensive upfront, especially if you are buying a high-grade product. However, since you use much less matcha than coffee per serving, the cost balances out over time.

Bottom Line:

If you’re looking for a gentler, more even energy boost, matcha may be your perfect matcha. It’s ideal for people who are sensitive to caffeine, appreciate slower rituals, or want to add more antioxidants to their diet. If you crave a stronger buzz, love that bold coffee flavor, or need a quick pick-me-up, cold brew can be a convenient option- just be mindful of how much caffeine you’re consuming. Ultimately, the choice is up to you!

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.

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