Marika Day: Matcha vs coffee, which is better?

Article

1 October 2025

3 min read

Two drinks, one goal: to keep you awake. But which one comes out on top?

Matcha is having a moment but how do its health benefits stack up to coffee? Accredited dietitian Marika Day puts our two favourite brews to the test and the results may surprise you.

For most of us, the day doesn’t truly begin until that first sip of coffee, but with matcha now a menu staple, many are ditching their daily espresso for this greener—and supposedly ‘healthier’—caffeine hit. But is that really the case? I put both drinks on the table to find out, once and for all: which is better for you?

Round 1: Antioxidant power

The good news: both matcha and coffee are rich in antioxidants and polyphenols, which help reduce inflammation and protect against chronic disease. While coffee is high in chlorogenic acid (CGA), which has been linked to reduced risk of type 2 diabetes and heart disease,¹ matcha has the antioxidant advantage, thanks to its epigallocatechin gallate (EGCG) content. A particularly potent compound, associated with a range of health benefits like cancer prevention, immune support and weight management².

Round 2: Energy boost

Coffee is known for its fast-acting caffeine kick, typically delivering 80-120 mg per cup.³ And while this sharp boost can improve alertness and performance it can lead to jitteriness or an energy crash as the effects wear off.

Matcha contains less caffeine per serving around 40 -70mg⁴ but it pairs that caffeine with L-theanine, an amino acid that promotes calm focus and reduces the typical caffeine spike and crash. This duo supports what many fans call an “alert calm,” making matcha ideal for steady energy and concentration, especially during work or study.

Round 3: Sleep impact

How caffeine impacts your sleep is largely based our caffeine metabolism. Coffee's quick and strong caffeine boost can disrupt sleep, particularly if consumed later in the day, while matcha’s slower caffeine release, along with its calming L-theanine content, tends to be less disruptive to sleep patterns. But for optimal rest, it's best to avoid any caffeinated drinks within six hours of bedtime.

The Verdict?

Coffee or matcha, which is better? Well, it’s not so much a matter of which one is better but rather what’s better for you - your body, your taste.

Choose coffee: if you love a bold flavour and need a strong caffeine kick to start your day or as a pre-workout.

Choose matcha: if you want calm, sustained energy, extra antioxidants, and a gentler option for your gut and nervous system. Just be sure to check the ingredients before you make a purchase, as many matcha powders are contain added sugars and flavourings, which can turn a health-boosting drink into more of a dessert.

Footnotes

¹ https://www.dailytelegraph.com.au/lifestyle/coffee-could-lower-type-2-diabetes-risk/news-story/af07285e2c5560e900b8108f13407fbf

² https://pmc.ncbi.nlm.nih.gov/articles/PMC9792400/

³ https://coffeeplusthree.com/how-much-caffeine-does-an-average-cup-of-coffee-have/

⁴ https://craftcoffeeblog.com/how-much-caffeine-is-in-matcha-compared-to-coffee/

Marika Day

Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.

Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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