---
title: "How Much Matcha a Day? EFSA Caffeine Values Explained"
description: "A calculation aid, not a recommendation: caffeine per serving from the literature range, EFSA safety levels and your total caffeine for the day."
url: "https://rinsumila.com/en/blog/how-much-matcha-per-day-caffeine"
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lang: "en-US"
generated: "2026-10-06T04:23:33.841Z"
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---

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October 3, 2026Published by [RINSUMILA](https://rinsumila.com/en/about)

# How Much Matcha a Day? A Calculation Aid Using the EFSA Caffeine Values

A calculation aid, not a recommendation: caffeine per serving from the literature range, EFSA safety levels and your total caffeine for the day.

![Bowl of whisked matcha, a small cup of espresso and a glass of green tea side by side, with a bamboo spoon of matcha powder in front](https://rinsumila.com/images/ratgeber/koffein-matcha-kaffee-tee-0a316732.jpg)

There is no official consumption recommendation for matcha, and this article does not give one. What exists are published analyses of the caffeine content of matcha powder and the EFSA safety assessment for caffeine from all sources. From both you can work out for yourself how much caffeine is, by calculation, in your servings and where your day stands in relation to these assessments. That is all this article does.

## No official consumption recommendation: what the EFSA safety levels are

"How much matcha a day" cannot be answered with a single number, because no authority has set a consumption amount for matcha. What offers orientation instead is the European Food Safety Authority (EFSA), which assessed the safety of caffeine in 2015 (EFSA Journal 2015;13(5):4102) \[1\]. This assessment refers to caffeine from all sources taken together: coffee, tea, matcha, cola, chocolate and everything else that contains caffeine.

In it, EFSA names amounts that give no cause for safety concerns for the respective group:

| Group | Safety level according to EFSA 2015 |
| --- | --- |
| Healthy adults | Single dose up to 200 mg; spread over the day up to 400 mg per day |
| Pregnant and breastfeeding women | up to 200 mg per day |
| Children and adolescents | 3 mg per kg of body weight as a single dose and in total per day, proposed by EFSA as a safety level because of limited data |

Three things matter about this table. First: these are assessments for population groups, not an individual guarantee of tolerance. Second: people with medical conditions or who take medication are not covered by the EFSA assessment; the German Federal Institute for Risk Assessment (BfR) points this out (BfR, FAQ of 05.01.2026) \[2\]. Third: a safety level is not a consumption recommendation. "Up to 400 mg per day" does not mean that it would make sense to use up that amount or to convert it into servings of matcha. This is exactly why you will not find a figure like "this many bowls a day" in this article.

## Calculation aid: caffeine per serving from the literature range

For the calculation you need the caffeine content of the powder. No analysis value exists yet for our own batches, so we do not state a figure for RINSUMILA DAILY, PURE and REFILL. As soon as a batch-specific analysis value is available, it will appear on the product page. Until then we calculate with the literature range for matcha powder: Kochman et al. 2021 (Molecules 26(1):85) \[3\] report 18.9 to 44.4 mg per gram, Kolackova et al. 2020 (cited in Kika et al. 2024, Foods 13(8):1167) \[4\] 14.4 to 34.1 mg per gram. In summary: according to published analyses, roughly 14 to 44 mg of caffeine per gram of powder is typical; the value depends on the variety and the batch. Individual samples also vary widely, and Kika et al. 2024 measured only 2.2 mg per gram in one sample. Where these numbers come from is explained in [How much caffeine is in matcha?](https://rinsumila.com/en/blog/how-much-caffeine-in-matcha).

This gives a calculation range per serving, rounded:

| Amount of powder per bowl or latte | Caffeine content by calculation (literature range, rounded) |
| --- | --- |
| 1 g | about 14 to 44 mg |
| 2 g (our standard serving) | about 30 to 90 mg |
| 3 to 4 g (thick preparation, Koicha) | about 40 to 180 mg |

The literature range used extends from about 14 to 44 mg per gram. Individual samples can lie outside this range. Without a batch-specific analysis value, the caffeine content of your serving therefore cannot be determined reliably; from this we derive no number of servings per day. If you want to know the value for your tin, you need an analysis value for exactly that batch; ask the retailer for it.

Two things can be read directly from the table. First, the amount of powder determines the amount of caffeine, not the liquid: whether you whisk 2 g into 70 ml of water or stir it with 30 ml of water and top it up with 200 ml of milk to make a latte makes no difference to the caffeine. Second, a bowl made from 1 g contains, by calculation, half as much caffeine as one made from 2 g, and a Koicha bowl made from 3 to 4 g correspondingly more. For a single serving, the EFSA single dose of 200 mg is the reference value, again as a safety level and not as a recommendation.

A special case is tea bags or blends with a small share of matcha: without a stated weight for that share, the matcha caffeine value cannot be calculated, and the rest of the tea in the bag contains caffeine itself.

## Adding up the total caffeine of the day

The EFSA levels apply to caffeine from all sources. If you want to know where your own day stands, you therefore add everything up. For this the BfR gives approximate values per serving (BfR, FAQ of 05.01.2026) \[2\]:

| Drink or food | Serving | Caffeine, approximate value according to BfR |
| --- | --- | --- |
| Filter coffee | 200 ml | about 90 mg |
| Espresso | 60 ml | about 80 mg |
| Black tea | 200 ml | about 45 mg |
| Green tea, infusion | 200 ml | about 30 mg |
| Dark chocolate | 50 g | about 25 mg |
| Matcha | 2 g powder, plain or as a latte | about 30 to 90 mg (literature range, see above) |

Cola and other caffeinated soft drinks count as well; you can find out the value per can from the respective manufacturer. The BfR values are approximate values; the actual caffeine content may differ.

A worked example, without a recommendation: a day with one bowl of matcha made from 2 g, 200 ml of filter coffee and 50 g of dark chocolate comes to about 145 to 205 mg of caffeine by calculation. A day with two bowls of matcha made from 2 g each and three cups of green tea of 200 ml each comes to about 150 to 270 mg by calculation. Both examples only show how the calculation works; no recommendation follows from them.

## Spoons, grams and scales

Many questions about the daily amount are asked in teaspoons: "Are three teaspoons a day a lot?" Without a scale there is no answer to that, because spoons differ. The weight of a heaped teaspoonful varies with the spoon and the powder, as does that of a bamboo scoop (Chashaku). For the calculation you need grams. Weigh out 2 g once with a precision scale and note how many of your spoons that is; after that you can go back to working with the spoon in everyday use and still know what you are calculating with.

Our standard serving is 2 g per bowl or latte. Two bowls of 2 g each are 4 g of powder, so by calculation about 60 to 180 mg of caffeine according to the literature range. The usual ranges for preparation (1 to 2 g for the thin preparation, 3 to 4 g for Koicha) and the water amounts are given in the article [Matcha amount, ratio and water temperature](https://rinsumila.com/en/blog/matcha-ratio-water-temperature). A pack of [RINSUMILA DAILY](https://rinsumila.com/en/products/rinsumila-daily) with 50 g gives 25 servings at 2 g per serving; at €34.90 that is about €1.40 per serving (unit price €698.00 per kilogram).

If you want to put your daily amount in context, you therefore count grams of powder and calculate with the range, instead of counting cups or spoons. We do not state a number of servings; the calculation only shows the estimated caffeine intake of the day in comparison with the EFSA levels.

## Why there is no caffeine value on the pack

For our products, declaring the caffeine content is not mandatory: they are tea-based and carry the name "Matcha, gemahlener grüner Tee aus Japan" (Matcha, ground green tea from Japan). The Food Information to Consumers Regulation requires the statement "High caffeine content" together with the content for certain caffeinated drinks, but exempts drinks that are based on tea and where "tea" appears in the name (Annex III point 4.1) \[5\]. The nutrition table does not list caffeine either. That is why many packs show no value, and a general range from the internet does not replace it. If you need the value, ask the retailer for an analysis value for your batch; a reputable retailer will tell you whether there is one. For our batches the following applies: as soon as an analysis value is available, we state the caffeine content per 2 g serving on the product page.

## Caffeine and sleep: the EFSA note

In its assessment, EFSA states that single doses of 100 mg of caffeine can affect the duration and pattern of sleep in some adults, especially when taken close to bedtime (EFSA 2015) \[1\]. How someone reacts to caffeine varies from person to person (BfR, FAQ of 05.01.2026) \[2\]. For matcha this only means: it contains caffeine, in the range given above. Caffeine may affect sleep, especially close to bedtime. If sleep problems persist, seek medical advice. We do not give a recommendation on what time of day you should drink matcha.

## Catechins (EGCG): what EFSA stated in 2018

Besides caffeine, matcha contains catechins, including EGCG. In 2018 EFSA assessed the safety of green tea catechins (EFSA Journal 2018;16(4):5239) \[6\], for infusions, extracts and food supplements. It reports rare cases of liver damage after the consumption of green tea infusions, could not name an EGCG dose for green tea extracts that could be regarded as safe, and considers it plausible that the food matrix changes the uptake of the catechins and thus also the risk assessment. Matcha is consumed as a powder in its entirety; data on infusions and extracts cannot be transferred automatically, and the EGCG content of our batches has not been determined. We therefore give no figure for matcha and no classification below or above a threshold.

## No authorised health claims

For matcha and its constituents, including caffeine and green tea catechins, there are no authorised health claims in the EU. That is why we describe amounts, not effects. How L-theanine is regulated is described in the [profile of L-theanine](https://rinsumila.com/en/blog/l-theanine-in-matcha). This article does not replace medical advice: if you notice symptoms, seek medical advice if needed. Matcha is a food and not a remedy for symptoms. What BfR and EFSA write about caffeine and symptoms can be found under [Nausea or headache after matcha](https://rinsumila.com/en/blog/nausea-headache-after-matcha-caffeine).

## Frequently asked questions

### How much matcha a day is too much?

There is no official limit for matcha. Instead, add up your caffeine from all sources and compare the total with the EFSA safety levels: a single dose of up to 200 mg and up to 400 mg per day for healthy adults, up to 200 mg per day for pregnant and breastfeeding women. Because the actual caffeine content of the respective batch is unknown, we do not state a number of servings. To put extreme amounts in context: 30 bowls of 2 g each would, even at the lower end of the literature range, already exceed the EFSA level of 400 mg per day, and at the upper end reach a multiple of it. If you notice symptoms, seek medical advice.

### How much caffeine is in a teaspoon of matcha?

That cannot be said without a scale, because spoons hold different amounts. Weigh it out once: according to published analyses, about 14 to 44 mg of caffeine per gram of powder is typical, so 2 g gives about 30 to 90 mg by calculation. Only an analysis of that batch reveals the exact value for your tin.

### Is there matcha with little caffeine?

The caffeine content varies between varieties and batches, and individual samples vary widely; Kika et al. 2024 measured only 2.2 mg per gram in one sample. Check whether the producer states a batch-specific caffeine value; if that information is missing, ask the retailer for it. For our RINSUMILA batches there is no batch-specific caffeine value yet. If you have to limit caffeine for medical reasons, you are not covered by the EFSA assessment and should clarify the amount with a doctor.

### Does matcha in a latte count differently from plain matcha?

No. The amount of caffeine depends on the powder, not on water or milk. By calculation, the caffeine content of 2 g of powder in a latte falls within the same range as that of 2 g in a bowl; the milk dilutes the taste, not the amount of caffeine in the drink.

### How do I add up matcha with coffee or green tea?

Add the approximate values: about 90 mg for 200 ml of filter coffee, about 80 mg for 60 ml of espresso, about 30 mg for 200 ml of green tea as an infusion (BfR), plus the calculation range of your matcha serving. You compare the total with the EFSA levels. The calculation shows only the estimated caffeine intake; no recommendation for further servings follows from the comparison. A numerical comparison per serving is also shown in [From coffee to matcha](https://rinsumila.com/en/blog/from-coffee-to-matcha).

### Why is there no caffeine content on the pack?

For our products, declaring the caffeine content is not mandatory: they are tea-based and carry the name "Matcha, gemahlener grüner Tee aus Japan" (Matcha, ground green tea from Japan). Annex III point 4.1 of the Food Information to Consumers Regulation exempts such tea-based drinks with "tea" in the name from the requirement for the statement, and the nutrition table does not list caffeine. As soon as an analysis value is available for our batches, we state it on the product page.

## Sources

1.  EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2015): [Scientific Opinion on the safety of caffeine](https://doi.org/10.2903/j.efsa.2015.4102). EFSA Journal 13(5):4102.
2.  Bundesinstitut für Risikobewertung (BfR) (2026): [Fragen und Antworten zu Koffein und koffeinhaltigen Lebensmitteln, einschließlich Energy Drinks](https://www.bfr.bund.de/fragen-und-antworten/thema/fragen-und-antworten-zu-koffein-und-koffeinhaltigen-lebensmitteln-einschliesslich-energy-drinks/). BfR, Fragen und Antworten, 05.01.2026.
3.  Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K (2021): Review article; used for information on chemical composition, section 2.2. Molecules 26(1):85. DOI: 10.3390/molecules26010085.
4.  Kika J, Jakubczyk K, Ligenza A, Maciejewska-Markiewicz D, Szymczykowska K, Janda-Milczarek K (2024): [Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile](https://doi.org/10.3390/foods13081167). Foods 13(8):1167.
5.  European Parliament and Council of the European Union (2011): [Regulation (EU) No 1169/2011 of the European Parliament and of the Council of 25 October 2011 on the provision of food information to consumers, amending Regulations (EC) No 1924/2006 and (EC) No 1925/2006 of the European Parliament and of the Council, and repealing Commission Directive 87/250/EEC, Council Directive 90/496/EEC, Commission Directive 1999/10/EC, Directive 2000/13/EC of the European Parliament and of the Council, Commission Directives 2002/67/EC and 2008/5/EC and Commission Regulation (EC) No 608/2004](https://eur-lex.europa.eu/eli/reg/2011/1169/oj). Official Journal of the European Union L 304, 22.11.2011, p. 18.
6.  EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS) (2018): [Scientific opinion on the safety of green tea catechins](https://doi.org/10.2903/j.efsa.2018.5239). EFSA Journal 16(4):5239.

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