Does Chai or Matcha Have More Caffeine?

When it comes to getting your daily dose of energy, many tea lovers find themselves choosing between chai and matcha. Both are flavorful, warming, and invigorating in their own unique ways, but one question often comes up:

Which has more caffeine—chai or matcha?

The answer isn’t as simple as it may seem. Caffeine content varies based on preparation methods, ingredients, and serving size. To understand which tea packs the bigger punch, let’s explore how matcha and chai are made, what influences their caffeine levels, and how they compare when it comes to health benefits and energy delivery.

What is Matcha?

Matcha is a type of powdered green tea originating in Japan. It is made from shade-grown tea leaves (typically tencha), which are de-stemmed, deveined, and stone-ground into a fine powder. Unlike traditional green tea, where you steep and remove the leaves, matcha is whisked into water or milk and consumed whole, leaf and all.

This means you ingest 100% of the tea leaf, getting a much more concentrated dose of nutrients—and caffeine—compared to regular steeped tea.

Matcha is also perfect for making lattes! In fact, the matcha latte is one of the most popular ways to enjoy matcha today. But it's also worth being mindful of the added calories in a latte—especially if you're watching your intake.

What is Chai?

Chai is the Hindi word for tea, but in the Western world, "chai" usually refers to masala chai, a traditional Indian beverage made by brewing black tea with a blend of aromatic spices like cinnamon, cardamom, ginger, cloves, and black pepper. It’s typically simmered in milk and sweetened with sugar or honey.

The caffeine in chai tea comes from the black tea base, usually Assam or Darjeeling tea, which contains a moderate amount of caffeine. The spices themselves do not contain caffeine but can have stimulating or warming effects on the body.

Caffeine in Matcha vs. Chai: Quick Comparison

In most cases, matcha contains more caffeine than chai, especially when comparing a standard 8-ounce serving.

Here’s why:

• Whole leaf consumption: With matcha, you ingest the ground tea leaves, not just the brewed essence. This results in a much higher caffeine content per gram.
• Shade-growing method: Matcha tea plants are grown in the shade for several weeks before harvest. This process increases their chlorophyll, amino acid (especially L-theanine), and caffeine levels.
• Serving size matters: A traditional serving of matcha uses about 1 gram to 2 grams of powder, which contains approximately 60–80 mg of caffeine, rivaling or surpassing a small cup of coffee.

On the other hand, chai is brewed from black tea, which is steeped and discarded. Even if you use a strong Assam blend, you won’t extract as much caffeine, especially once milk and sweeteners are added.

Matcha’s Unique Caffeine Delivery

Even though matcha often contains more caffeine than chai, many people find that it doesn’t make them jittery like coffee or strong black tea. This is because of a unique amino acid found in matcha: L-theanine.

L-Theanine + Caffeine = Calm Alertness

L-theanine promotes relaxation and helps smooth out the caffeine spike, creating a feeling of focused energy rather than nervous buzz. This makes matcha a popular choice for students, professionals, and meditators seeking mental clarity without the crash.

In contrast, chai’s caffeine comes solely from black tea, which doesn’t offer the same balancing effect. The result is a quicker energy hit that can wear off faster and may lead to a more noticeable crash, especially if you’re sensitive to caffeine.

Chai’s Lower Caffeine: Ideal for Sensitivity

If you’re sensitive to caffeine or prefer to avoid it in the afternoon or evening, chai might be the better choice.

While a plain cup of black tea chai can have 30–50 mg of caffeine, most chai lattes served in coffee shops or made at home are diluted with milk, often containing only 20–40 mg per cup. This makes chai a gentler alternative to matcha or coffee.

Spice Benefits in Chai

Another benefit of chai is its warming, digestive spice blend. While the spices don’t contain caffeine, they can boost your energy in other ways:

• Ginger aids digestion and circulation.
• Cardamom helps detoxify the body and may elevate mood.
• Cinnamon helps regulate blood sugar levels.
• Cloves and black pepper provide anti-inflammatory benefits.

These stimulating effects can feel energizing without the need for more caffeine.

How Preparation Methods Impact Caffeine

Not all matcha and chai are created equal. Here’s how the preparation style can change the caffeine content of each:

Matcha

• Ceremonial matcha (used in traditional tea ceremonies): Usually contains higher caffeine because it's made with younger, more tender leaves.
• Culinary matcha (used in lattes or baking): Still has caffeine but may be slightly lower depending on the grade.
• Amount used: A full 2-gram serving yields ~70 mg caffeine, while a half-teaspoon may only provide ~30 mg.

Chai

• Loose-leaf chai: Tends to be stronger than pre-packaged bags. More tea leaves = more caffeine.
• Chai concentrates (like those sold in cartons): Often highly diluted and contain much less caffeine.
• Steeping time: Longer steeping extracts more caffeine.
• Milk content: More milk = less tea = less caffeine.

Decaf and Herbal Alternatives

If you’re looking to enjoy the flavor of chai without the buzz, you have options with chai. A chai green tea will also contain caffeine, similar to other green tea, but less than a black-tea-based chai.

• Decaf Chai: Some brands offer decaffeinated black tea or rooibos-based chai blends. Rooibos is naturally caffeine-free and still pairs well with traditional chai spices.
• Herbal Chai: Spiced teas without any actual tea leaves—just the spice blend—can give you all the chai flavor with zero caffeine.
• Decaf matcha doesn’t really exist: Since matcha is a whole green tea leaf, there’s no true decaffeinated version. However, some brands offer lower-caffeine green tea powders made from different cultivars.

Which Is Better for You?

That depends on your goals.

Choose Matcha if you want:

• A bigger energy boost with calm focus
• A metabolism-enhancing, antioxidant-rich drink
• A replacement for coffee with longer-lasting effects
• A mental performance aid (study sessions, long meetings)

Choose Chai if you want:

• A cozy, lower-caffeine option
• A spiced, aromatic drink with digestive support
• Something easier on the stomach or milder on the nerves
• A more traditional milk tea experience

The Bottom Line

A cup of matcha typically has more caffeine than chai, offering a powerful yet balanced energy boost thanks to the unique combination of caffeine and L-theanine. On the other hand, chai contains less caffeine and provides a gentler pick-me-up, with added benefits from warming spices that support digestion and circulation.

Your choice ultimately comes down to your personal caffeine sensitivity, taste preferences, and what kind of energy experience you’re after.

Frequently Asked Questions

Is matcha stronger than coffee?

In terms of caffeine, matcha (60–80 mg per serving) is typically less caffeinated than a cup of coffee, which ranges from 90–120 mg. However, the effects of matcha feel smoother and last longer due to L-theanine.

Can I drink matcha and chai in the same day?

Absolutely! Many people enjoy matcha green tea in the morning for focused energy and switch to chai in the afternoon for a warm, spiced pick-me-up.

Is chai safe during pregnancy?

Moderate consumption of chai is usually fine during pregnancy, but consult your doctor. Limit caffeine to less than 200 mg/day, and be mindful of certain spices like licorice root, which can raise blood pressure.

Final Thoughts

In the battle of chai vs. matcha, it’s not just about caffeine—it’s about the kind of energy you want to cultivate.

Matcha gives you a focused, calm alertness that lasts. Chai offers a cozy, spiced warmth with gentler stimulation. Whether you’re choosing based on caffeine, flavor, or health benefits, you can’t go wrong with either—just sip with intention.